Walking Mindfulness Meditation-walk consciously
What is Walking Meditation?
Walking meditation, also known as kinhin or mindful walking, is a dynamic meditation of the Buddhist tradition. You keep your eyes open and use the experience of walking as a focal point.
Walking Meditation and Mindfulness.
How do you meditate while walking?
1. Start at the top of your head where your hair grows. Take a deep breath and feel connected to the earth as you breathe in the clean air. As you exhale, imagine the dirt loosening from your roots and moving away from you; Allow the earth to nourish and strengthen you. Focus on what's right about your life. Feel gratitude for everything around you - people, food, animals, plants, sun, moon, stars, wind, rainwater, everything. You can pray if you want. If you don't pray, just focus on all these beautiful things and know that they exist.
2. Move your body up to your feet, paying attention to each step you take. Take 10 deep breaths, inhale through your nose and exhale through your mouth. Your nostrils should flare up while inhaling and exhaling. Imagine that blood rushes back to your heart and brain when you inhale fresh oxygen. Feel the flow of energy throughout your body as you walk.
3. Bring your attention to your knees and notice how you feel by kneeling on the floor. Release your body weight onto your knees, releasing any tension between your legs. Pay attention to the sensations in your thighs and calves. Gently massage together.
4. Lower your body down into your hands. Spread your fingers wide and relax your arms. Feel the warmth spreading in your palms. Relax your shoulders and allow your chest to expand completely as you inhale.
5. Slowly lower down, feeling your way down the length of your body, from your fingertips to your toes. Don't strain, just feel the sensations moving smoothly through your limbs. Keep your neck long and relaxed, observing your head without focusing directly on it.
6. Come back to your navel and then gently place your hand on your stomach area. Feel the sensations in your stomach. Allow the sensations to travel up to your chest. Pay attention to the feelings in your chest area. Now bring your awareness to your throat. Again, feel the sensations in your throat. Let them rise and fill your face.
7. Keep moving towards your forehead. Rest your hand gently on your brow. Watch your thoughts flow freely, effortlessly, and without judgment. Just observe and let them pass. Watch as your mind becomes stable.
8. When you stop thinking, open your eyes and return to the present moment. Observe the present moment by simply taking care of yourself. Know that everything is okay, even if it doesn't seem right. The truth is, it could be easier than we think.
9. Repeat steps 1-8 three times.
10. Finally, sit quietly for 5 minutes and reflect on your experience. Did you find exercise helpful? Why do you think some meditations work and others fail? How does mindfulness help you deal with stressful situations?
11. Remember to keep practicing!
Buddhist walking meditation
The practice of mindfulness is often associated with Buddhism, however, it was originally developed by Mahayana Buddhists (also known as "big vehicles"). In fact, he was the first to develop the practice of mindfulness, which we know today as walking meditation and seated meditation (see below).
What does it mean to walk diligently?
Walking meditation while walking is the practice of paying attention to the present moment. When you are walking, you are aware of your body and the environment around you. You notice the sounds around you, you become aware of your steps and use them to move forward. You let go of distractions, focus on the present, and pay attention to all the sensations and details around you.
How do I get started?
Before you begin, take some time to ground yourself by sitting still and focusing on your breath. Once you feel calm and focused, bring your attention to your feet. Pay attention to where each foot lands and how your weight feels on the floor. Notice how your legs bend and step. As you walk, use the feeling of touching your feet to direct your attention back to your breathing. Try to maintain an awareness of your feet throughout your journey. If your mind wanders, gently bring it back to your feet and breathe. Repeat until you find yourself completely grounded and centered again.
What else should I keep in mind?
When you have completed your walking meditation, sit still for a few minutes to observe any thoughts or feelings in your mind before continuing.
Where can I apply this technology?
Walking meditation helps you connect with your surroundings. It helps you stay mindful of your daily activities and reconnects you to the world around you. This exercise can be done at home, work, school, or anywhere.
tread carefully
Mindfulness is a type of meditation practice that focuses on creating mindfulness or awareness of thoughts, feelings, body sensations, and actions. By paying close attention to these experiences, we learn to be more aware of what is happening in our lives and how we react to it. Mindful meditation teaches us to pay more attention to the present moment rather than thinking about the past or the future or getting distracted.
The core of mindful meditation involves focusing on the breath or some external sensation. You can choose to focus on breathing deeply as you slowly inhale and exhale, or you can focus on feeling that your feet are touching the ground as you walk. As you focus on these physical sensations, don't try to change anything about them, just notice them as they happen naturally.
When practicing mindfulness meditation, your goal should be to remain in the present moment without judgment or analysis. When you find yourself thinking negatively about something, simply observe that thought, acknowledge it to yourself, and then return to the present moment. Also, maintain a clear head and a calm heart. If you find yourself angry, frustrated, or anxious while meditating, gently remind yourself that you are only observing your experience at the moment, not reacting to emotion. When you've finished your session, thank yourself for taking the time to meditate.
Precaution
Mindfulness is being aware of what is happening at any given moment. To avoid getting bogged down in thoughts about the past or the future, we need to focus our attention on the present moment. When we are conscious, we are able to notice our feelings, thoughts, sensations, and behaviors without an emotional or judgmental response.
Walking Meditation
Meditation walking is commonly done in many forms, including walking barefoot on the beach, walking on a trail, walking through nature, etc. However, often people practice their meditation while walking. Many people find that walking is a great way to clear their minds and become more focused. There are even apps that track how far you walk, how long you've been meditating, and other details.
Concentration
Concentration is the act of focusing on something specific and trying to minimize distractions. To achieve successful concentration, we need to be comfortable with boredom. If we're constantly checking email, posting comments on social media, or doing anything that distracts us from work, we can't expect to be focused.
Guided Visualization
Guided imagery is mentally visualizing an experience during sleep or wakefulness. When we imagine, we enter a state called hypnosis, where we can relax, calm down, or even fall asleep. A visualization is a powerful tool for relaxation and anxiety relief.
Breathing Exercises
Breathing techniques increase blood pressure, oxygen levels, and energy levels throughout the body.
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