Walking meditation
If you find that sitting still makes you antsy and anxious, a walking meditation might be more your bag. Instead of trying to still your brain chatter, you give your mind a point of focus --- in this case, walking --- that helps you to be more present in the moment and in your body. Go outside and give yourself 20 minutes. Begin walking at a normal pace, but focus your attention on the physical sensations: feel your feet strike the ground and roll to the toes, notice the way your arms and hips swing. Do a body scan by bringing your attention from the feet to the ankles up through every part of your body to the top of your head. As you notice any tension in the body, breathe awareness into it and then let it go. When your mind wonders to the sights around you, gently guide your focus back to sensations of walking. Don't get frustrated -- you may have to do this dozens of times, but that's part of the practice.
Active meditation
Truly, any activity can be a meditation as long as we bring a focus of mindfulness to it. What does that mean? It means being utterly in the moment while you're washing the dishes, brushing your teeth, or taking a shower. Use all your senses to keep your mind focused on the the task at hand: feel the warm sudsy water in the sink, notice the color of the soap as you squeeze it onto the sponge; be aware of the way the shampoo smells, how the toothbrush feels in your hand, or the sensation of the hot water hitting your back and shoulders. As you do this, try to keep your focus soft and diffuse, rather than lasering in on one thing. Bringing this kind of attention into small moments throughout the day is a challenge, but it brings with it a deep sense of peace.
If you find that sitting still makes you antsy and anxious, a walking meditation might be more your bag. Instead of trying to still your brain chatter, you give your mind a point of focus --- in this case, walking --- that helps you to be more present in the moment and in your body. Go outside and give yourself 20 minutes. Begin walking at a normal pace, but focus your attention on the physical sensations: feel your feet strike the ground and roll to the toes, notice the way your arms and hips swing. Do a body scan by bringing your attention from the feet to the ankles up through every part of your body to the top of your head. As you notice any tension in the body, breathe awareness into it and then let it go. When your mind wonders to the sights around you, gently guide your focus back to sensations of walking. Don't get frustrated -- you may have to do this dozens of times, but that's part of the practice.
Active meditation
Truly, any activity can be a meditation as long as we bring a focus of mindfulness to it. What does that mean? It means being utterly in the moment while you're washing the dishes, brushing your teeth, or taking a shower. Use all your senses to keep your mind focused on the the task at hand: feel the warm sudsy water in the sink, notice the color of the soap as you squeeze it onto the sponge; be aware of the way the shampoo smells, how the toothbrush feels in your hand, or the sensation of the hot water hitting your back and shoulders. As you do this, try to keep your focus soft and diffuse, rather than lasering in on one thing. Bringing this kind of attention into small moments throughout the day is a challenge, but it brings with it a deep sense of peace.
Thanksss
ReplyDeleteIt was interesting .
I read it for half an hour .
But it was good