The next exercise is compassionate walking.
This exercise can be practiced for as long as you like,
Perhaps anywhere from one minute to an hour,
And anywhere and anytime you like.
You may also want to download this guided meditation onto an iPod and use it as a companion as you walk.
The most important thing is to dedicate the time specifically to cultivating loving-kindness and compassion,
Rather than just getting to where you're trying to go.
So we begin by standing still just for a minute and gather your awareness into your body.
Be aware of yourself in the standing posture,
And also feel your body.
Feel what it's like to be in your body,
Standing.
Perhaps feel the pressure on the soles of your feet.
Feel your arms hanging at your sides.
Feel what it's like to stand.
And as you're standing,
Recall that every living being wishes to live peacefully and happily.
So connect with that wish,
Just as all beings wish to be happy and free from suffering,
May I also be happy and free from suffering.
And just as I wish to be happy and free from suffering,
May all beings be happy and free from suffering.
And then we begin walking.
Note yourself moving through space in the upright position.
Feel the sensations of your body,
Perhaps noticing the pressure of your feet on the ground,
Or the wind in your face.
Feel the miracle of walking over the land.
And keep your eyes softly focused,
Receiving a wealth of visual images around you.
And perhaps keep your ears gently open to the sounds in your environment as you walk at a normal pace.
And after you've walked for a little while,
Begin repeating the loving-kindness phrases to yourself.
Use yourself as the anchor for compassionate walking.
So begin,
May I be safe.
May I be safe.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
The phrases will keep your attention anchored in your body,
And they will help to evoke the attitude of loving-kindness.
Perhaps you wish to synchronize the phrases with each step or with each breath.
It's often helpful to leave a pause between the phrases,
Such as May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
And it may help to shorten the phrases to a single word,
Such as safe,
Happy,
Healthy,
Ease,
Or a single word,
Love,
Love,
Love,
Love.
And when your mind wanders as it inevitably will,
Especially on a walk,
Gently return to the phrases.
And if you find yourself swept up in emotion,
You can name the emotion.
If you find yourself hastening toward your destination,
Perhaps the emotion is urgency,
And you can label that urgency.
And then slow down a little and refocus on the phrases.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
So say the words,
Savoring the meaning with a spirit of kindness.
And when you're walking,
For example,
You can have a feeling of gratitude toward your body and your feet for walking,
For supporting your movement across the earth.
So appreciate the marvel of walking.
And after a few minutes,
Expand loving-kindness to others.
So when someone or something catches your attention,
Say to yourself,
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Or you can just use a single word,
Like love,
Love,
Love.
So don't try to include everyone.
Don't put stress on yourself trying to catch everyone in your circle of loving-kindness.
Just allow the attitude of loving-kindness to prevail in your heart.
And offer loving-kindness one person at a time,
Slowly and easily.
And feel free to include all forms of life in your circle of loving-kindness.
Dogs,
Birds,
Insects,
Plants.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
And as you walk,
Also allow yourself to receive any expressions of kindness that may come your way.
Perhaps a smile.
Perhaps somebody made room for you.
Allow your loving-kindness to be nurtured by what you may receive from others.
And if any difficult emotions come up,
Feel free to name them and then return to the phrases.
Or if it's just mild discomfort,
Let it be in the background and stay with the phrases,
Easily returning to yourself again and again.
If you're shy,
Perhaps you'd like to say,
May I accept myself just as I am.
May I love and accept myself just as I am.
Or if you wish,
You could return to simple mindfulness of walking.
Or mindfulness of breathing.
Just bringing attention to the sensation of breath.
Or the sensation of walking.
And then return at some point to the phrases.
And at the end of the walking period,
Stand still for another moment.
Anchor yourself in your body and say once again,
Just as I wish to be happy and free from suffering,
May all beings be happy and free from suffering.
