Ending meditation and walking meditation

At the end of a sitting, do not get up straight away. Ending the meditation is the way to move from stillness into daily activity.

Ending the meditation

Press your palms together and vow to spend your whole life helping everyone find peace and joy in the true Dharma and in meditation. Then give yourself a gentle massage, repeating each movement three to five times:

• Nod the head, turn the head, circle the shoulders, turn the torso around the waist.
• Rub the hands together, then rub the head, face, neck and nape.
• Press the two warmed palms over the eyes.
• Rub the chest, abdomen and both sides of the ribs.
• Rub the legs from the thighs down to the toes.

Walking meditation

Bow to the Buddha three times and then walk in meditation. Keep the mind in the lower abdomen, be aware of each step and keep the breath even, so that the transition into daily life is seamless.