Monday, 20 July 2009
With a ray of sunshine streaming through the window this morning, I feel inspired to blog on the beautiful practice of mindfulness meditation whilst walking. Let me know if you like the post, or not!
1. Decide how long you are going to practice your mindful walking for. It could be 1 minute, 10 minutes, a hour around a park, or your walk to work.
2. Take a moment, before you start walking, to connect with the breath. Feel 3 in breaths, and 3 out breaths.
3. Then, begin walking. You can walk at your normal pace or if you've got time, or wish to experiment, walk 10% slower than normal, or much slower than normal, so that you are taking one step every minute.
4. Notice you body to begin with. How your body leans to one side to begin walking. The contact of your feet with the floor. The magical way your body keeps balance (if you do manage to balance). Notice all the sensations in the body in a wide, spacious awareness.
5. Walk with a sense of care and kindness to your body. Let there be a sense of gratitude. At least you can walk. There are millions of people that would give anything to just be able to walk. Enjoy walking if you can.
6. Now widen your awareness to the environment around you, without judgement. Notice the breeze against your skin, the sound of wind rustling through the trees, the sky, the birds, other people, the notice of traffic or a siren. Whatever the sound, sight, smell, taste or touch, accepting things just as they are.
7. Sooner, rather than later, your mind will wonder off. You may begin dreaming about something, worrying about something else, or begin planning for the rest of the day. As soon as you notice this, as kindly and gently as you can to yourself, bring your attention back to the senses.
8. Keep repeating step 7 millions of times! Each time as if for the first time. There no need to criticise or judge yourself. Keep it light!
9. When you have finished your walk, reflect on how it went. Notice if you judge it as good or bad, and let that go.
10. Once again, remember to be grateful for what you do have: the ability to walk, even if you can only manage a short distance. Enjoy the rest of the day as mindfully as you can, a smile frequently!