Wasit Mindfulness Walking is the practice of cultivating and escalating mindfulness through the continuous concentration to the specific part of the body and their movement while being aware of the body balance at the present moment for a long period of time.
It is necessary to practice Wasit Mindfulness Walking before Wasit Sitting Meditation since mindfulness walking can reduce and remove 5 Hindrances from the mind. The 5 Hindrances are
- Sensory desire
- Ill - will
- Slot - and - torpor
- Restlessness-and-worry
- Doubt
(See Wikipedia)
Key factors directly affect the mindfulness and meditation.
- Techniques
- Mentors
- Practicing duration in each session
- Frequency
- Surroundings
- Practitioners themselves (both the body & minds)
For Wasit Mindfulness Walking practice, there are 5 main stages as follows;
Entry-stage
Standing (Body scan) stage
Walking stage,
Turning stage, and
Exit stage
Entry – stage
Just standing in a normal posture, and putting your hands at the sides of the body.
Say “Trigger” to the left hand, then move the mind from the fingers down to the palm, and move it back from the palm to the fingers.
Say “ Up Up …(with the long voice)” while raising the left hand up for about 45 degrees against the body. Then pause.
Say “ Trigger” ” to the left hand, then move the mind from the fingers down to the palm, and move it back from the palm to the fingers.
Say “ Up Up …” while raising the left hand up until it parallels to the floor or at the right angle against the body. Then pause.
Say “Trigger” to the left hand, then move the mind from the fingers down to the palm, and move it back from the palm to the fingers.
Say “Move move …” while moving the left hand to the abdomen, but pause at the half of the total distance between the abdomen and the starting point.
Say “Trigger” to the left hand, then move the mind from the fingers down to the palm, and move it back from the palm to the fingers.
Say “Now now …” while moving the left hand one more time till the left hand is on the abdomen.
Say “Trigger” to the right hand, then move the mind from the fingers down to the palm, and move it back from the palm to the fingers.
Do the same practice as what we have done on the left hand.
Now the right hand is on the left hand and both placed on the abdomen.
Standing – Stage
The Standing stage is the scanning of the body from the head to toe.
Continuing from the Entry stage,
Say “ standing now “ 3 times into your heart. Then
Say “ Down down down …” while slowly scanning the body from the forehead down to the nose, from the nose down to the chin, from the chin down to the chest, from the chest down to the abdomen. Then pause saying for a while.
Say “ Now now now …” while slowly scanning the body from the abdomen down to thigh knee, shin, ankle, down to the toe (either left or right foot). Then pause saying for a while.
Say “ Up up up …” while slowly scanning the body from the toe up to the ankle, shin, knee (either left or right foot), thigh, and from the thigh up to the abdomen. Then pause saying for a while.
Say “ Now now now …” while slowly scanning the body from the abdomen up to the chest, from the chest up to the chin, from the chin up to the lips, from the nose up to the forehead. Then pause saying for a while.
Walking – Stage
For the Wasit Mindfulness Walking Stage, there are 6 levels. The main reason why there are many levels of Wasit Mindfulness Walking is that the dept and profound in mindfulness that human beings are able to cultivate are in a wide range, variety, and immeasurable. So is the Meditation. Each level is designed to match with the proper emotion, the quality of the mind, and the body’s balance during practice. Wasit Mindfulness Walking Approaches will help practitioners to develop the mindfulness step by step. Starting from level 1, then stepping into the higher levels.
Practitioners have to concentrate on their sole of the foot where it is triggered while being aware of its movement and feeling. This method will prevent distraction, enhance awareness, and keep our body in balance.
Practitioners who stay on the same level for a long period of time would always get distracted. On the other hand, practitioners who hurriedly move from a low level to the higher one always lose the body balance by distraction too.
Therefore, practitioners have to detect their minds or emotion regularly, before changing from the existing level to the next one. Practitioners are encouraged to step into the higher levels in order to get into the deeper mindfulness.
