Aloha
Everyone,
Walking is
something we do without thinking about it.
Most of us take it for granted our ability to walk. We usually get up in the morning, get out of
our bed and we walk. It may be just around
the house or to our car to drive somewhere but for some of us we go for a walk
for sheer enjoyment and as a part of our daily exercise routine.
There are
four body postures of meditation including standing, walking, sitting and
lying on the
side Today we will concentrate on
Walking and Lying Meditation.
WALKING
MEDITATION
Walking
Meditation is often done concurrently with sitting meditation, for example,
every 30 minutes interval, you can take a 5 minutes break to walk to stretch
the legs and loosen your body.
Walking
Meditation may be practiced indoors or outdoors.
Best time of
the day – early morning before sun rise as the sky is beginning to get light or
about an hour before the sun sets.
Pace – once
you set your speed, try to maintain the same pace throughout your walk.
Movement –
heel, toe, heel toe. For additional
benefit of balancing, walk slowly so that your weight is on one foot then the
other. Try to keep your head steady at a
same plane as if you are gliding.
Eyes – keep
them open, head lifted, eyes looking on the ground about 10 to 12 feet ahead of
you.
If done in
indoors, walk in a circle or pace back and forth
Method
- Your
body is relaxed, arms and hands relax by your side, hold your head up, elongate your spine and begin walking, heel
toe, heel toe
- Pay
attention to the sensation on the soles of your feet as it contact the ground
- Now
pay attention to your surrounding with your eyes. Observe them closely and imagine how 3 years
old would view them as if the child is seeing them for the first time in his or
her young life.
- Now
also pay attention to the sounds you hear.
Do not come up with your opinions whether it is a pleasant sound or
disturbing sound. Just listen without
judgment or trying to figure out its source.
- Now
also pay attention to the sensations on your skin, on the soles of your feet.
If
it’s sunny, feel the heat from the sun.
If it’s raining, feel the wetness on your skin. On windy day, just enjoy the wind’s energy.
-
Now
add smell to your observation. Do not
come up with your opinions whether it is a pleasant or unpleasant smell. Just notice without judgment or trying to
figure out its source.
-
Remember
to be fully aware of your body, and be mindful of your surroundings; empty your
mind of thoughts and you will get a full benefit of the walking meditation.
Benefits:
Helps
generate a lot of mental energy to help concentration.
Helps your
body heal of physical injuries such as back, neck shoulder and knee.
Reduce
anxiety and stress.
Lying on the
side Meditation
You might
have seen small carved statue or painting of the Buddha meditating on his
side. This meditation pose is practiced
by Buddhist monks and mentioned in Dao Yin training.
As in any
meditation practice, set aside a quiet, designated place to practice. Turn off your cell phone and be sure that you
allocate at least 20 minutes for each practice.
Have mattress or cushion under the whole body.
Method:
- Lie
on your right side with left arm resting on top of the body.
- Rest
your right elbow on the floor with the hand supporting the head.
If
the right hand begins to feel discomfort, slight shifting of position may help.
- May
tuck a cushion under your right armpit or place it upper chest to relieve some
of your body weight
- Both
knees are bent slightly but the left knee is little more bent then the right to
alleviate any pressure.
Caution: Do not over do. If
you begin to feel pain, stop, stretch and resume your pose.
Not
recommended if you have neck problems.
Benefits:
You will
experience peace and tranquility.
Helps
generate mental clarity, improves brain function.
Helps relieve
stress and heal your body.
Don’t expect
to master meditation techniques over night.
Master Yogi and Meditation Guru Anmol Mehta teach us that it takes dedication
and years of practice to master meditation. So don’t look for immediate
results. Enjoy these simple but powerful meditation techniques and be healthy
and live a joyful and compassionate life!
Namaste --
Cathi