Find a place you can walk safely. It can be outside in a spot special to you or in your yard. Slowly walk, focusing on your walk a few steps for every in-breath and out-breath. As you walk you can add a "gatha"... a breath phrase. Plum Village suggests using one of the following:
Breathing in “I have arrived”; Breathing out “I am home”
Breathing in “In the here”; Breathing out “In the now”
Breathing in “I am solid”; Breathing out “I am free”
Breathing in “In the ultimate”; Breathing out “I dwell”
Repeat one of the phrases listed above as you walk and breath.
Also try a 3-beat phrase from a favorite poem or song or prayer or Biblical passage.
Example: Breathing in: "Jesus loves me" breathing out: "this I know:
Here is a longer gatha from Stillwater:
The mind can go in a thousand directions.
But on this beautiful path, I walk in peace.
With each step, a gentle wind blows.
With each step, a flower blooms
Hope you enjoy practicing walking meditation!
Please share your thoughts and experiences on this blog or on Facebook at YWGrace.