Walking Meditation
Before I was receptive to the idea of a walking meditation, I made my experience in the outdoors more like a race. Physically, I was invigorated but I missed many opportunities to take in the beauty and simplicity of being in nature and the benefits that it offered.
A walking meditation is different than a seated meditation in that instead of stilling the body we are moving. In a seated meditation we are aiming to draw our attention inward. In a walking meditation there is a balance between being inward and being aware of your surroundings. In many ways a walking meditation can be both centering and invigorating.
There are no set rules for a walking meditation but here are some quidelines that might be helpful before you begin:
Choose a place that you find beautiful, safe and inspiring.
Take a few moments to turn inwards and find your breath.
Release any goals and expectations
Be open to whatever you discover
Walk slowly yet deliberately... tuning into the rhythm of your pace. There are many things that you can focus your attention on like the sounds of nature, which are alive and there for your intake. Feel the cool wind as it brushes across your face. Observe animals at work and at play. Pause in awe of an epic tree. Catch rays of sun streaming through the branches of a tree. Watch a leaf emerge from the sky and float effortlessly towards the ground. Notice the breath moving in and out of your nostrils. Feel the earth beneath your feet. Invite and inner smile and energetically express your appreciation.
The process is to be mindful. There is nothing like being in nature to remind us of the present moment. Thoughts may arise. That's fine. Simply observe them like wispy clouds floating by in the clear sky of your mind.
Feeling as if life is pulling you in many directions? A mindful trek in nature will help restore your groundedness and wellbeing.
Breath Meditation
I often recommend this meditation because of it's simplicity. It expands on what we naturally do, but it not always fully optimized...breathing.
Sit comfortably with the spine fully lengthened. Remove any tight, restrictive clothing. Begin to draw your attention inward towards your breath, noticing the rise and fall of your abdomen. Become an observer of your breath... noticing it's quality and rhythm.
As you begin to follow the breath move your awareness upwards to the expansion of your ribcage and then to the rise and fall of your chest. Feel the flow of the breath moving in and out of your nostrils.
It is important to observe your breath without interference or judgement. You may find that you are breathing shallow. Don't try to forcibly slow the breath. With the simple process of watching the breath, it will naturally begin to deepen and lengthen without any effort.
During this process, it may appear that the mind is more busy and swirling with thoughts. Because meditation hightens our awareness, you are simply noticing more about your current state. Cultivate patience. If your mind wanders, come back to the breath.
Gazing Meditation
Choose an object that is sacred to you or something that helps you to feel calm and centered. It could be a candle, a vase of flowers, a picture, a statue or an object from nature. If you seek to bring about or inspire a certain state, then choose an object that might help facilitate that. If you wanted to cultivate more love and compassion, then choose an item that you feel represents that.
Sit comfortably in a meditative posture with the spine erect. Turn towards your breath, creating a slow and steady rhythm.
Soften your gaze towards the item...smoothing out the rough edges. Begin to slowly close the eyes and recreate the image in your minds eye. Bring your gaze outwardly towards the item again if the image begins to fade from your mind.
Allow the vision to generate the feeling you desire. Begin to feel your state expanding with the breath.
You can allow it to expand from the center of your chest, your heart center, for from the navel area. Begin to feel it filling every part of your body and eventually beaming out from within.
Loving Kindness Meditation
This meditation is very helpful in releasing anger, resentment and negative feelings towards someone as well as generating love, kindness, and compassion. It helps to bring harmony into our current relationships.
Sit comfortably and focus on your breath. As you enter a calm and relaxed state, continue to keep your attention inward. Projecting loving kindness into the world starts with resolving internal conflict and generating loving thoughts towards yourself.
May I be happy and healthy.
May I be free from fear and suffering.
May I be filled with peace and loving-kindness.
Next begin to envision someone you love, someone close to you...
May you be happy and healthy.
May you be free from fear and suffering.
May you be filled with peace and loving-kindness.
Draw a "neutral" person into awareness, someone that you see but may not know. Repeat the same meditation as above.
Next, envision someone with whom you have a strained relationship with. Maybe it is someone with whom you have unresolved conflict with. Stay with any difficult feelings as you focus on your breath. Repeat the loving-kindness meditation.
Expand the loving-kindness mediation to all of mankind.
May all be happy and healthy.
May all be free from fear and suffering.
May all be filled with peace and loving-kindness.
