So now we're going to try out the walking meditation.
I can recommend that you do this in a place where you feel safe,
So not a lot of people looking at you,
Because it might make you feel uncomfortable,
And take your attention away from the exercise.
So first,
Slow down your walking.
You can walk like step,
Step,
Step,
Small steps,
But find your own pace.
The important thing is,
You're not going anywhere in particular.
Now find a soft gaze,
So you're not really looking at anything,
But you're just keeping your eyes as a guide to not walk into anything.
Now start feeling your body.
First of all,
I find it helpful to relax the belly.
Relax the belly so that it feels soft and round,
And it's hanging down as much as you can.
Acknowledge your belly,
Let your belly be,
And you keep walking slowly.
Just feel how nice it is to relax the belly.
And then relax your hips.
It's easy when we're walking,
That we start straining the hips,
It feels like we're marching,
But now let's let the hips be.
And you might feel when you relax the hips,
That you start rocking a little bit from side to side.
Just try to relax belly and hips,
But don't feel the urge to walk straight.
Let your hips rock,
If they want to.
Now that we've centered the body,
You can also start looking at the posture of the neck.
Just relax the neck.
Feel the connection between the neck and the belly.
When you start feeling your body like this,
You start feeling that what you perceive from the inside,
Like what the body you perceive,
Might not have the same shape as the body that you're aware of from perception with your eyes.
So just feel your body between your hips and your neck,
As some sort of energy,
I don't know,
A flow,
And let this be in whatever form it wants to take.
Now it can also be helpful to focus on your breath.
So feel how your energy body perceives the breath,
And how it changes in the in-breath and the out-breath.
Feel how the stream of air enters into your perceived body.
If you feel like you're getting lost in thought,
Then just always return to observing the breath,
And feel how it interacts with your perceived body.
Alright.
I told you before to have a soft gaze,
But now really open your eyes and look at the world.
But look at the world in a non-judgmental way,
As you keep walking slowly.
Just focus any object you see,
And then perceive what it does to your mind.
You might be looking at a flower or a tree,
And just keep breathing with this visual impression,
And feel what your mind feels like when you look at this thing.
No reason to linger on anything.
Once you get tired of looking at something,
You move on to the next object.
Don't think about the objects you see.
Just take the visual picture that you perceive from your eyes,
And just let it act upon your mind.
Observe how different colors give completely different expressions in your mind.
And don't get lost in thought.
Take in the visual expression,
And just breathe,
Feel your body.
You can look at a pattern from the path that you're walking,
If it's gravel or stone or a path in the forest,
How the patterns,
Just look at the patterns and how complex and wonderful they may be.
They've always been there,
You've always walked on them,
But maybe you have never appreciated their beauty and complexity,
Or the dynamic,
Ever-changing picture of the clouds.
And don't get lost in thought.
If you feel that thoughts are overtaking your mind,
Just focus back on your breath and your body.
And slowly,
You can return out from this meditative state and come back to a normal walk,
Maybe.
Speed up your steps to a more normal pace.
And walking like this and perceiving and seeing your environment often let you see things that you usually don't see.
You can have walked the same way a hundred times and suddenly,
When you looked at it without thinking,
You see new things that you have never seen before.
I think this is very powerful.
I hope you enjoyed this walking meditation.
Have a great day.
