WALKING MEDITATIONS

WALKING MEDITATIONS

Everyday Awareness, Meditation, Mindfulness, Spirit

WALKING MEDITATIONS

WALKING AND BREATHING
I like this because it’s something you can do while you’re walking from one place to another in the middle of your daily life. You don’t have to sit in one spot. Although walking meditations are most commony done in a Zendo or other meditation hall to break up bouts of sitting, there are some you can do almost anytime you’re wlking from one place to another. They combine exercise, breathing, relaxation and concentration.

The key element is to keep your walking and breathing synchronized. You’ll find that you can’t do that if your mind is filled with worries, daydreams, memories, or anything else that takes your attention away from the present moment. As soon as you notice that your walking and breathing aren’t in a matching rhythm any more, you that your mind has wandered and you can bring it back to this present moment of your experience. Especially your physical, somatic mind-body experience. Then when you get there—wherever you’re going—you’ll be here. More fully present and better able to respond effectively to whatever the situation requires.

So what’s the process? Suppose you’re standing and you take one step with one foot. Take another step with the other foot. Then do that again. So you’re stepping “left, right, left, right.” Do all that as you’re breathing in. Then do the same thing as you breathe out. Four steps as you inhale and four as you exhale. (Or if it’s easier for you, you can think of “left” as a half-step and “right” as another half step, so that “left, right” is a full step. If so, then  your mind says, “two full steps as you inhale and then two full steps as you exhale.”

Try that now. Then read on. . .

That’s it. That’s the basic process right there. How fast you move depends on how fast or slow, how shallowly or deeply you breathe. Do what’s comfortable.

You’ll probably find that four steps (or “two full steps”) as you inhale and four as you exhale is a fairly slow walk that’s good when you have plenty of time. Chance are you’ll find that you’re more sensitive to and observant of the environment you’re passing through as well as to your internal sensations. That can be a trip.

When you start to walk using this walking-breathing pattern, after a short time you’ll probably notice that your walking and breathing are no longer connected. Your mind has gone bye-bye from your body. Stop for an instant. Then continue to walk, again folllowing the breathing pattern just described. Do that each time you notice a breathing-walking disconnect. Chances are you’ll get better and better at keeping them connected—which also means better and better at staying present with your immediate experience.

You might find that four steps as you inhale and four as you exhale is too. Maybe you’re in a hurry to get somewhere. But wouldn’t it be nice to make good time and also stay present in your moment-by-moment awareness?

Then try doing the same thing with six steps as you inhale and six as you exhale (or, changing our language, three full steps as you inhale and three as you exhale.) That’s a faster walk. Or if you really need to make time, try eight step as you inhale and eight as you exhale. The express walk! Good for when you’re in a hurry. But get this— you probably won’t feel hurried. You’ll still be present in each moment as you walk. And present when you get where your’re going. That can be big, especially if it’s an important meeting!

If possible, try this for at least five minutes now, using at least two of the walking patterns just described.

(There’s also the other direction. You can slow down to two steps as you inhale and two as you exhale. Very slow. Very attuned to what’s around you and in you. Or even one step (one “half step) as you inhale and one as you exhale. You might find it hard to keep your balance when you go that slowly. But you’ll find it pretty tough to do at all unless you keep your mind nearly a hundred percent right here right now.

And here’s a word from Matrix Meditations:  “In co-ordinating your breath and movement you are your own teacher and trainer. . . Since any kind of physical movement is an opporunity to listen to what your body is telling you, you might learn something new.”

Enjoy!

c 2021 by Victor Daniels

You may share this as widely as you wish as long as the sharing is freely given no charge is made for it. Inclusion in anything for which a charge is made requires the author’s written permission. Photo credit: Image by Sasin Tipchai from Pixabay

EMERGENCY MEDITATION

EMERGENCY MEDITATION

Concentrative, Counseling & Psychotherapy, Everyday Awareness, Meditation, Mindfulness, Psychology

         If you’d like a 3-minute mini-meditation available to use when you’re distressed, upset, emotionally off balance , here it is.  It’s almost as simple as a meditation gets, because that’s about all a person can handle when they’re in an emotional meltdown. When you’re really flustered, a basic railing to grab onto is what you need, because you probably can’t focus on much more than that.

       If you’re with someone else who’s freaking out and you want to help, you can talk them through this same process described just below. Speak out loud, almost verbatim as written below, making whatever tweaks fit the situation. Make sure your tone of voice is calm and soothing, It might or might not be appropriate to hold the person’s hand to help ground them. You can check that out by touching their hand lightly and seeing whether they take hold of it. Respect that message.

        No frills. So this is  for you when you’re upset.  Or for you to use to help someone else when they’re upset.  If you’re a helping another person at a fire, an accident, a crime scene, or any other crisis situation –or even a situation that’s an emotional crisis even if someone else wouldn’t think the situation itself is a crisis–this can prove useful. 

STEP ONE

       If you can, sit up straight. If not, sit or lie however you need to.
       Notice your breathing. If it’s slow, that’s fine. If its fast and shallow, slow it down. At least a little slower and deeper.

STEP TWO
       Now, as you inhale, count the number “1.” Hear it in your ears if you can. If your eyes are closed, try to visualize i|T.
       As you exhale, notice everything you’re seeing and hearing in your mind, and let it all flow away on your outgoing breath as completely as you can
       Now as you inhale again, count the number “2.” Concentrate on ‘hearing’ or visualizing that number as fully as possible. If you can’t do either, just ‘think it.
       As you exhale, again notice what’s filling your mind, and again let it flow and blow away, so that when you’ve exhaled completely your mind is as empty as possible.

STEP THREE
        As you inhale again, mentally count the number “3.” When you’ve inhaled completely, take an instant to notice
        anywhere your body feels tense and tight.
        As you exhale, let yourself release and let go of that tension at the same time that you’re letting go of any ideas that
        have formed in your mind.

STEP FOUR
         For your next seven breaths, do just as you did with number 3. With each breath, change the number to the next higher one (this helps keep your focus on what you’re doing rather than letting your mind run away to think about whatever was disturbing you).           On the incoming breath, silently recite the number and notice whatever else is coming through your mind—or even spinning around in it. Then on the outgoing breath, focus your attention on noticing any physical tension or tightness anywhere in your                       muscles and letting go of it—while at the same time letting go of whatever other words or sentences or imagery are coming through your mind. You’re letting go of words, letting go of imagery, letting go of muscular tension and tightness. It’s like that old song           —all those thoughts and imagery and muscular tensions that are bothering you are singing “Please release me, let me go!” to you.

       If you’re guiding another person through this process, verbally walk them through breaths 4 through 10 just as you did with breath 3.

       After just these 10 slow breaths you’ll probably find that you feel much better than you did—even though this may take you only 3 or 4 minutes. If you (or the person you’re helping) are still quite upset, then use the process again with the next 10 breaths, using         the releasing physical tension process you began with breath 3 in all ten breaths.

       The key insight with this process is that the mind-body connection works in both directions. When you’re upset, you tense up your body—automatically. To become less upset, as you relax your body consciously, in turn it relaxes your mind.

© 2021 by Victor Daniels. 

You’re welcome to share this with whomever you wish so long as no charge or profit is made from doing so. Inclusion in any electronic or hardcopy post or document for which a charge is made requires consent of the author.