Solo walking
by ShihChieh Chang
translated by Daphne Chang
I must have done something right in my past to have the chance of learning solo working from Master Huang. Recently, in several occasions, I have been asked about what is "solo walking" which you are practicing and what are the benefits of the "exercise?" I don't think I have answered well in the past. It has come to my mind that I should summarize my experiences of learning and maybe, it may benefit some newcomers in the future. Not much has been down until Master Huang recently invites me to write a short article. This is my version of solo walking including, what I think it is, the benefit, and the process.
今生有幸與黃老師學習solo walking行禪法，想必是我過去世積了不少福德善業。
最近常有朋友問到『你在修行的solo walking是什麼?』及『這種練習有什麼好處？』，我並不覺得當時我回答得很理想，於是我想也許應該好好整理一下自己的學習經驗，以便對未來的新學員有所幫助。但是一直到黃老師邀請我寫篇短文之前，我幾乎都還沒有動筆。以下是我的行禪心得，包括我所認為的行禪是什麼，它的好處，及其歷程。
What is solo walking?
At the first time when I learned the wording "solo walking" from master Huang, even though I was not quite sure what it is, I knew it is a way of walking which can relieve your mind. I thought it were be better to say walking meditation because meditation is the purpose while walking is the mechanism to achieve mediation. Maybe, a sub-title for the "solo walking" could be "a sacred (or, efficient, or special) way of walking mediation." After using the name of "solo walking" for some time, I really like the name because it differentiates from various ways of walking mediation. Besides, most of us are more familiar with the casual or hasty walking. Walking can be beneficial to the physical health while solo walking is targeted for the "mind health."
solo walking是什麼？
當我第一次從黃老師那兒聽到solo walking這個名詞時，雖然不是很清楚明白，卻能理解那是一種能讓你的心智放鬆的走路方式。也許比較適切的說法是『行走的禪修方法』，因為禪修是目的而走路是達到禪修冥想的方法。也許，solo walking的副標題應是『行走禪修的殊勝（或有效的，特別的）法門』。使用solo walking這名詞一陣子之後，我還蠻喜歡這個語詞的，因為它能與其他種種不同類型的行禪法有所區別。大部分的人都對一般的走路方式，或快速步行很熟悉，卻對solo walking很陌生；走路對身體健康有益，而solo walking卻是以心智健康為目標。
Walking without destination
We all have been walking in our life. Walking to a destination is quite different from solo walking. Unlike regular walking, solo walking does not have a destination to walk to. It is quite common that when one is eager to walk within a short time, the body tends to tilt forward. Minds goes ahead of time and move the head in front of the legs in the walking. Especially, when one is in a hurry, the tilting gesture is even obvious. Since solo walking does not have a destination in mind. Body is usually straight.
無終極目的地的行走
我們一生都在走路，而走路通常都會有一個目的地要到達。Solo walking 不同之處，在於並沒有一個確切的目的地要到達。當我們急於到達目的地時，通常身體會容易前傾，心思會飄到未來，頭自然會比腳的位置往前傾。尤其是在要趕路時，這種情形更常見。由於solo walking是心中沒有特定的目的地要到達，身體就自然而然會保持挺直。
Walking vs sitting mediation
I believe many are familiar with term of sitting mediation which have been practiced and advocated by many institutions. Maybe, solo walking has a similar objective as the sitting meditation but in different forms. I had a question mark during my first practice of solo walking because of outside interferences during the process. Unlike sitting in the quiet and static place for meditation, walking around can be easily interrupted by the outside world such as voices, smell, wind, friend calling, and so on. However, with the whole body's movement synchronizes with the breathing, it is easy to produce a harmonic way of flow inside and outside. The relaxing walking of the body can quickly ease the mind. Since we all "walk around" in a daily life, if walking meditation can be carried out every time when there is a chance of walking, the walking meditation can be embedded in everyday life, or in every moment when you walk. This is the very advantage of learning walking meditation that one do not need particular environment to perform meditation. I found this to be very enjoyable and it becomes a good habit to walk around anytime and anywhere. According to Master Huang, meditation should be carried out as often as possible. However, in a competitive world which we live (I live), finding a good mechanism to relax the mind is just as important and as helpful for a mediocre man like me.
行禪vs 坐禪
相信大部分的人對禪坐比較熟悉，是因為已經有許多團體機構在推廣與訓練。也許solo walking與禪坐的目的是相似的，只是形式不同。當我第一次行禪時，內心有很大的疑惑，因為過程中外界的干擾實在很多。不像禪坐是在固定安靜的處所進行，行禪中會被各式各樣的外在因素所干擾：如聲音﹑味道﹑風吹﹑或遇到朋友打招呼。由於行禪需運用到全身機制，又需與呼吸同步，很容易產生身心內外一致的和諧感。當身體能很放鬆的行走時，就能迅速的讓心安定下來。我們正常人整天都要走路，如果每次行走時都能抓住機會記得行禪，這樣幾乎是隨時隨地都能進行行禪的練習。行禪最大的好處就是，不在特定環境的限制下就能進行靜思冥想。這實在很殊勝，而且容易養成隨時隨地行禪的好習慣。根據黃老師的教導，行禪練習是愈多愈好。在現今這麼競爭的社會，能找到如此容易讓身心舒緩鬆坦的有效方法，對我這凡夫俗子而言是非常重要的。
How do you know you are do "right" solo walking?
I do no know whether I am doing the right solo walking but I do know when I am doing wrong. Walking meditation is not a natural way which we are born with. (I am lucky to have an instructor.) I do not know what it is but what is not is easy to describe. I guess when there is a "strength" or "weight" in mind, it is usually not right. Even "focus" takes strength. But emptiness is not the state of mind to be celebrated. Through the practice, relaxation can be achieved but is not the main purpose.
如何檢驗走的對或錯？
關於行禪，走的正確與否我並不很確定，但當我走的不對時，倒是很確定的。行禪並不是我們生來就自然而然會的一種走法。（我很幸運地是有人指導）。當走得不對時很容易就覺察得到。當你的心感覺到沈重或有凝聚力時，通常就是走得不對了。即使專注也是需要耗費心力的。達到空性的境界並不是一種需要特別歡欣鼓舞的心的狀態。經由不斷的練習，身心輕易達到放鬆的效果，但這並不是行禪的主要目的。
Three periods of solo walking:
My learning of solo walking in the past, can be roughly divided into 3 stages, the beginning stage, the relaxing stage and enjoying stage. There is no clear distinction of three periods. It is more of a artificial classification for ease of understanding rather than sharp differences between stages. It does not mean that after passing the beginning stage, I am all in the last stage now. Depending on the mood of that day, wild mind can be unconsciously ruined the walking.
行禪的三階段:
我走solo walking的經驗可分為三階段：起始階段，身體放鬆階段，以及安然享受階段。這些階段的分類並不是絕對的。只是為了容易理解而如此刻意去區分。也不是說經過起始階段，我就一定會達到最後的階段。要依當天的心境而定，有時心思太雜亂時會在無意中就走得不順利了。
a. the beginning stage:
Finding the tempo, rhythm, and synchronization of walking, mediation, and breathing.
Following the instructions from Master Haung, in my beginning stage of solo walking, I 默唸 the following 4 words 慈悲喜捨 (或阿彌陀佛.) Later I use 心經 mostly. Start with breathing out with 慈悲 for 6 times in 6 steps and breathing in with 喜捨 for another 6 times in 6 steps. Basically, each word for 3 steps. Seems simple and straightforward but it takes time to become familiar with the mechanism. One needs to find the rhythm, or tempo or synchronization of the walking, mediation, and breathing. In order for breathing in and out within 6 steps, The duration of each step has to accommodate one's lung capability. The pace of each step is important for a good tempo. Normally, it is slower than the casual walking. It took me few months to follow and be familiar with the mechanism. While the mechanism seems simple, it does help to calm down the constantly-wild mind. Putting the focus on toes do help to stabilize the mind too. In the beginning stage, the most difficult part for me is to restrain the wild mind and not to be interfered by outside. I usually do the solo walking in the morning before work. Many schedules, phone calls, to-do jobs, news, and emails come to mind. Sometimes, mind has jumped ahead in time to resolve those future issues during solo walking. Thought comes and goes. I feel that I have to devote strength to restrict the wild mind in my walking. Sometimes, it is quite a strange feeling that a good mind is trying to restrict the wild mind. There must be two different minds working at the same time. I also have hard time to tell friends who are also "walking." Some have recognize that I am walking "slowly," and told me that walking is 專利 for old people and for you, they say, you should do the jogging. It is hard to explain all the details and I am also not sure if they are even interested in knowing what I do now. I had been wishing not to meet any friend during my walking. A "hello" can be a thunder storm of sound to me when I am in focus. Guess many friends do feel that I want to be alone and get out of their ways.
a起始階段：
找尋屬於自己的節奏，韻律，並將腳步，念頭，與呼吸同步化
根據黃老師的教導，在solo walking起始階段，我在心中默唸慈悲喜捨 (或阿彌陀佛.)四字。之後大半的時間我就念心經。
以呼氣開始，一次呼氣配慈悲六步，
吸氣配喜捨，一樣是一次吸氣配合六步。基本上是一個字配三個腳步。
看起來十分容易，平凡無奇，但這是需要花時間去練習才能熟悉的法門。每個人必須自己去發現屬於自己的節奏，將腳步，呼吸，與念頭合而為一。在六步之內一呼、一吸，每一步伐的長短依各人的肺活量有所不同。而這步伐之間的時間長短，對於建立一個好的節奏是很重要的。
通常行禪時的步伐速度要比平時緩慢些。我花了幾個月的時間才能遵循並熟悉這個行禪方法。雖然這方法看似容易，它著實能讓日常習於狂亂的心思安定下來。將注意力集中於腳趾的確能幫助安定心神。
在起始階段，對我而言，最大的挑戰在於讓妄念紛飛的心思安定下來，又能不被外在環境干擾。我通常在每天早上工作前走行禪。這時，許多工作時間表，電話，待辦事項，新聞，emails，會浮上心頭。偶而，在走行禪時，心思會跳脫當下，跑到未來去構思、解決問題。念頭來來去去。我覺得我好像應該花點力氣在行禪時克制紛亂的心念。有時我有種奇怪的感覺，好像有一個善良清淨的心靈試著要去管理一個狂亂的心智。彷彿同時有兩種不同的心態存在著在起作用。
另一件尷尬的事，是同樣也在走路的朋友們，當他們發現我走得特別慢時，會試著勸我：慢走，是上了年紀的人的專利，像我這樣年紀的人，該從事慢跑。這很難三言兩語去解釋清楚，而我也不確定他們是否真的有興趣知道我在做什麼。我曾暗自希望行禪時不要碰到任何熟人。一聲很平常的『嗨』的招呼聲，對於很專注行走的我，就像似打雷般的驚人！我想有些朋友可能察覺到我有這種躲避他們，想自己一個人清靜的心態。
b. The relaxing stage:
In the second stage, when the mechanism is not a burden during the walking, it becomes nature and took less effort to let the mind lie on the toes. Muscles and bones are more or less the same in the relaxing stage. In a more steady state of mind I guess. Eyes and ears are less interested in the outside world. I have a feeling that I have heard more detail and clear sounds of the world and felt more sensitive wind blow on the face and smell more clear air and flower fragment. Even though everything is more clear but mind is less interested in those. Mind still drifts away but drifts back itself. Body is very relaxing after the walking. Sometimes, I feel that minds want to jump ahead to the working but the body stays in the steady constant way of walking. Seem like the relaxing body help relax the mind. Because of the relaxing body is in demand, I have strong motivation to go walking even regularly meaning that I also did in a rainy day. I have a feeling that body is different from mind during the walking. Recalled from Master Huang, we need to be nice to the body and have to take the body out for a walking. Like I am taking my dog out for a walking. I am taking this body out for a relaxing walk. Friends' hello has less impact on me. I start to say hello to my friends during the walking. And I can quickly come back to the stage of walking tempo. Master Huang uses the analogy of a shepherd riding on the back of cattle in the solo walking.
b.身體放鬆階段
在第二階段，走路行禪的方法已經可以輕易地把注意力轉移到腳趾頭上。在這階段，骨骼肌肉的狀態與上一階段雖然沒有太大的不同，但心念上卻較穩定。眼睛耳朵都較不會被外境干擾，反而較能靜心察覺這世間的細微部分，如臉上清風的吹拂與空氣中瀰漫的花香。雖然周遭環境的一切變得較清晰，但卻不會干擾我的心念。雖然它（心念）來來去去，也較能隨順它的去留。行禪後身體是極度放鬆的。
常常我感覺我的大腦心智想催我快去工作，但是我的身體卻停留在穩定行進的行禪腳步裡。好像是身體的放鬆，自然而然也讓大腦心智得到了休息。因為享受這樣的身心鬆坦，即使是下雨天，我也會很積極地去行禪。就像黃老師所說的，我們也需要去照顧這個身體，要帶著它去行禪。就如養狗，就得天天遛狗似的，我每天都得去行禪來遛遛我自己這個身體。此時遇到朋友打招呼已經不再對我造成太大的干擾，我也能在行禪的同時與他們示意，過後就能馬上回到原有的行禪節奏裡。黃老師曾用牧童騎在牛背上來比喻solo walking。
c. The enjoying stage:
After a while of practicing, tempo of breathing, walking and mediation are in sync and body can easily relax. I start to walk the body. There is no "I" who is walking but there is a body walking. Breathing is very slow as if in the state of sleeping. It takes less time to be in the status of "solo walking." I have few times in a extremely relaxing emotion and there is happiness insides. Guess this only happens few times. According to master Huang, we should not also expect certain feeling or look for certain status during the practice. However, the relaxing feeling is really enjoyable and sometimes, I was waiting the same feeling to reappear but usually the more I expect, the less "successfulness" of the practice I think. As I have mentioned previously, how "successfulness" of the practice depends on the mood of that day. It is not the case that it is easy for me to stay in the enjoying stage. Still, I was very happy to have that feeling before.
c. 安然享受階段:
經過一陣子的修習，呼吸﹑念頭與腳步已能結合一致，身體可以很輕易就進入放鬆狀態。我開始“遛我自己這副身體”。沒有一個我執的“我”在行禪，
但確實有一個實體的“我”在行走著。呼吸的速度就像睡著時一樣的緩慢。越來越快就能進入行禪覺知的狀態。我有幾次進入極度身心放鬆，內心充滿輕安法喜。但也就那麼幾次。黃老師曾叮嚀過，走行禪時，我們不應該期待任何殊勝的感覺或想達到什麼特別的境界。但是由於身心全然放鬆的感覺是那麼的舒服，有時我忍不住會期待同樣的感覺能再現，但我越如此期待，行禪的效果就越不好。如我之前所說，行禪成功與否，與當天的心境有關。對我而言，達到安然享受階段並不是輕而易舉的事。但我還是非常開心曾經有過這樣身心安然的體驗。
