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as weddings, funerals, and anniversary celebrations, or such
personal events as completing one's schooling, taking a new
job, or moving to a new area. Some published guides to
labyrinth walking include meditations to be used for labyrinth
walking during pregnancy, or for blessing ceremonies at
different seasons of the year.
6. Benefits of Labyrinth Walk
In general, labyrinth walking is said to benefit participants by
allowing a temporary suspension of the so-called left-brain
activity—logical thought, analysis, and fact-based planning—
and encourage the emergence of the intuition and imaginative
creativity associated with the right brain. Lauren Artress has
said, "The labyrinth does not engage our thinking minds. It
invites our intuitive, pattern-seeking, symbolic mind to come
forth. It presents us with only one, but profound, choice. To
enter a labyrinth is to choose to walk a spiritual path."
In addition to helping people open themselves to the non-
rational parts of the psyche, labyrinth walking puts them in
touch with simple body rhythms. Because labyrinth walking
involves physical movement, participants may find
themselves becoming more mindful of their breathing
patterns, the repetition of their footfalls, and the reorientation
of the entire body that occurs as they move through the
circular turns within the labyrinth. More particularly, the
overall pattern of movement in labyrinth walking—first
inward toward the center of the labyrinth and then outward on
the return path—holds deep symbolic meaning for many
people.
Specific benefits that some people have experienced as a
result of labyrinth walking include
[1, 2]
:
Answers to, or insights, personal problems or
circumstances;
A general sense of inner peace or calm;
Emotional healing from past abuse or other traumas;
A sense of connection to, or unity with, past generations
of pilgrims or family ancestors;
Reawakened interest in their specific religious tradition;
Greater awareness of their own feminine nature or the
feminine principle in nature often associated with circular
shapes and patterns;
Stimulation of their imagination and creative powers;
Improved ability to manage chronic pain; and
Faster healing following an injury or surgical procedure.
7. Sohum-Mantra-Based Walking Meditation through
Labyrinth
Walking meditation is mindful walking without a goal, being
aware of each step and breath. Each footstep is taken slowly
and in silence, creating peace and joy with each step.
Walking meditation brings a number of benefits in addition to
the cultivation of mindfulness. It can be a helpful way of
building concentration, as a supplement to sitting practice.
When we are tired or sluggish, walking can be invigorating.
The sensations of walking can be more compelling than the
more subtle sensations of breathing while sitting. Walking can
be quite helpful after a meal, upon waking from sleep, or after
a long period of sitting meditation. At times of strong
emotions or stress, walking meditation may be more relaxing
than sitting. An added benefit is that, when done for extended
times, walking meditation can build strength and stamina.
Walking meditation is a wonderful complement to the sitting
meditation practice
[7, 8]
.
7.1 Procedure for doing Sohum-Mantra-Based Walking
Meditation through Labyrinth
(i) Preparing before meditation: Before you start your
walking session through labyrinth, spend a minute or two just
standing there, breathing deeply and anchoring your attention
in your body. Take a few deep breaths. Close your eyes and
do a scan of your whole body, starting at your feet. Make note
of any sensations, thoughts or feelings and take the time to
explore the sensations fully.
(ii) Hands and arms: You can clasp your hands behind your
back or in front of you, or you can just let them hang at your
side—whatever feels most comfortable and natural.
(iii) Pace: Slow is better. Pace should be steady and even. If
your mind is agitated, or your ability to focus is weak, walk
very slowly, until you can stay in the present moment with
each step. If labyrinth walkers want to pay closer attention to
the movements of lifting the feet, moving forward, putting
down, and pressing the ground, they will automatically slow
down. Only when they slow down can they be fully aware of
these movements.
(iv) Technique: Take a deep breath. Chant ‘So.’(silently)
while exhaling, with the simultaneous synchronization of
moving one-step forward. For the next step (right step now, if
it was left step first or vice versa), chant ‘hum.’ while
exhaling. Repeat this process for the entire walk through the
labyrinth. Keep your place slow. Neither look down on the
ground, nor straight; just gently gaze at about one or meters
away from you on the ground and keep walking slowly,
rhythmically, chanting (silently) Sohum, with synchronization
with the breath. Feel the sensation of the lower part of your
feet as you walk. Enjoy this exercise. After a few minutes,
you will get absorbed into it; and your mind will be focused
and become calm. Actually, the initial effort by you in
ensuring the simultaneity of synchronization of your breath,
Sohum chanting, movement of steps will leave little scope for
you to get distracted to other unnecessary thoughts
[8]
. In this
way, Sohum-based walking meditation transcends you more
easily to thoughtless state as compared to simply walking
through labyrinth.
(v) Re-focusing: Whenever your mind starts to engage with
thoughts (or any type of mental content), bring your attention
back to your walking steps and your breathing. With your
attention in the legs and feet, feel the sensations of each step.
Feel the movement of the leg as it swings through the air. Feel
the contact of the foot with the ground. There is no “right”
experience. Just see how the experience is felt by you.
Whenever you notice that the mind has wandered, bring it
back to the sensations of the feet walking. Getting a sense of
the rhythm of the steps may help maintain a continuity of
awareness.
(vi) Walk with calmness, dignity and joy, as though you were
an emperor or a tiger doing a slow but a majestic walk. Place
your foot on the earth with peace and the peace will return to
you.
(vii) Attitude: We are not going anywhere. There is
nothing to achieve, except mastering our attention and
presence. Simply be with the process. Be in present state.