How to do a walking meditation

“When you look at the sun during your walking meditation, the mindfulness of the body helps you to see that the sun is in you; without the sun there is no life at all and suddenly you get in touch with the sun in a different way.” 
~ Thich Nhat Hanh

 

Do you have trouble trying to meditate? There is a powerful meditation practice you could try that involves movement. It’s one of my favourites – walking meditation.

Go outdoors. Stand still and have an awareness of your body.  If you like, clasp your hands in front of or behind your body. Lift your right foot, noticing the weight of your leg and how your balance adjusts. Think to yourself ‘right’ as your foot touches the ground.  As your left leg lifts up notice the change in balance.  Feel the movement as your foot leaves the ground and as it reconnects with the earth.  Think ‘left’.  As you become more advanced you may wish to choose other words such as ‘peace’ and ‘love’ or ‘wellness’ and ‘abundance’.

Walk slowly and mindfully for ten minutes, being aware of each deliberate step, and of the world around you. Be aware of the ground beneath your feet. Be aware of the changes in your body’s balance and of how you feel.  To finish the meditation stop, stand still and take a minute or two in that place, gently breathing and being aware of your body in stillness.

Moving meditation will also help you to be calmer and more attentive in seated meditation.  Enjoy!

 

Here’s a great example of a walking meditation:

Coming Back to Centre

“At the center of your being you have the answer; you know who you are and you know what you want.” ~ Lao Tzu

“I want you to be everything that’s you, deep at the center of your being.” ~ Confucious

There’s a small ritual I practice often. It’s easy to do, and there is a great power to it, although it is simple. It’s one of the best stress-busters I know. The essence of this practice is to centre yourself in mindfulness and stillness. It encourages you to pause in the craziness of life, take a breath, let go and go within.

It also opens, cleanses and balances your heart, throat, third eye and crown chakra and aligns the energy centres of your body.

Let me show you how it’s done.

Sitting or standing, put both feet squarely on the floor and straighten your spine. Allow your feet to feel heavy, anchoring you into the earth.

barefoot-grounding (1)

Bring your hands together in prayer pose, directly in front of your heart. Soften your eyes and gaze out into the world. Take a slow and deliberate breath. If you are extra stressed, stand or sit this way for a few breaths until you feel yourself begin to relax a little. Let your heart beats slow. Be aware of your body.

Now tilt your head gently down towards your heart. This helps to quieten the chatter in your mind, and begins a connection between mind and heart. Allow the muscles in the back of your neck and shoulders to ease and relax. Consciously focus on your breathing. Feel yourself become calmer.

Woman in prayer pose

Close your eyes. Fill your body with slow steady breaths, and exhale away all the tension. Draw your attention inwards – away from the outside world and into your heart.

Stay in this space a while. Let go of all your worries. Be open to insights and emotions. Fill yourself up with a sense of peace. Feel the sacred connection of your conscious awareness with the wisdom of your soul.

Feel your body dissolve, and let yourself expand in all directions. Just be. Breathe. Rest. Enjoy this pause in your day.

And when you open your eyes again take a moment to come fully back into your body before you resume your day with renewed clarity, energy and peace in your heart.

Your-vision-will-become-clear

Inviting Stillness…

“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms.
~ Thich Nhat Hanh

How can you be well, how can you know peace, if you are always busy? Always rushing?

If your days are blurring one into the other, if you are exhausted and defeated in spirit, or lost and no longer certain of your path, then stop!

Just for a moment, allow yourself to be still. Just for a moment be aware of your breathing, of the air on your skin, of the time of day, the temperature, the beat of your heart, the position of your body.

A moment or two of stillness refreshes everything.

In a moment of stillness rest comes.  Peace comes.  Answers come.

You can’t find that space and expansiveness when you rush, rush, rush.

You can’t find that comfort when you are so busy that your head is spinning.

Today, find a quiet moment.  Allow yourself to enter into stillness.

Rest there.

And wait.

Stillness is always where the magic happens.

stillness

The Gifts of Silence

Colours of Silence - Image from www.betterphotography.in

Colours of Silence – Image from Silent Shiva

“We need to find God, and he cannot be found in noise and restlessness. God is the friend of silence. See how nature – trees, flowers,  grass – grows in silence; see the stars, the moon and the sun, how they move in silence… We need silence to be able to touch souls.” ~ Mother Teresa

Silence gifts us time to think.

Silence gifts us room to grow.

kirill-platonkin-silence-is-important

Silence gifts us space to heal.

Silence restores us to ourselves.

Image from www.keithpp.wordpress.com

Image from www.keithpp.wordpress.com

Silence allows the deepest of rests.

Silence encourages inner connection.

Silence is a space waiting to be filled with emotion, ideas and inspiration.

Silence is a place of wisdom and great energy, once we learn to open to its beauty.

Silence is the language of the Divine.

Be the Stillness

Image from www.koraorganics.com

“Learning how to be still, to really be still and let life happen – that stillness becomes a radiance.” ~ Morgan Freeman

Just for today

Hold stillness inside you

While the world pulses and races and dances a crazy dance

Image from www.islandperspective.com

Turn inward

Be aware of your breathing

Consciously slow yourself

And be filled with peace

stillness_yoga_silence

It only takes a moment

And you can be in stillness

Like a Mountain

Strong, stable, eternal

Life going on all around you

With you the silent witness

Image from www.naturewallpapers.in

There is an expansiveness in silence

An awareness

A connection

And a great calm.

Image - Life in the city by Larry Lourcey

Today my wish for you is moments of stillness to clarify and illuminate your day. Today my wish for you is peace in your heart.  Bless ♥ xx

Image credits: www.koraorganics.com, www.islandperspective.com, www.naturewallpapers.in, www.aroshtaglia.com

How to do a walking meditation

 

Do you have trouble trying to meditate? There is a powerful meditation practice you could try that involves movement. It’s one of my favourites – walking meditation.

Go outdoors. Stand still and have an awareness of your body.  If you like, clasp your hands in front of or behind your body. Lift your right foot, noticing the weight of your leg and how your balance adjusts. Think to yourself ‘right’ as your foot touches the ground.  As your left leg lifts up notice the change in balance.  Feel the movement as your foot leaves the ground and as it reconnects with the earth.  Think ‘left’.  As you become more advanced you may wish to choose other words such as ‘peace’ and ‘love’ or ‘wellness’ and ‘abundance’.

Walk slowly and mindfully for ten minutes, being aware of each deliberate step, and of the world around you. Be aware of the ground beneath your feet. Be aware of the changes in your body’s balance and of how you feel.  To finish the meditation stop, stand still and take a minute or two in that place, gently breathing and being aware of your body in stillness.

Moving meditation will also help you to be calmer and more attentive in seated meditation.  Enjoy!

Here’s a great example of a walking meditation – the music is a bit trippy but you’ll get the idea…