| This Practice serves you well
in your daily life, as you come away feeling more centered
and calm.
1) Stand comfortably in a
posture that feels "at ease" for you.
2) Place your feet so they
are just a couple of inches apart. Imagine that your two legs
and feet are joined together as one unit, and that you are
standing on one broad foot and leg, rather
than on two ordinary legs and feet. Notice how your
sense of balance shifts and how your body moves even as you
"stand still. "
3) Imagine that your pelvic
area and lower abdomen (your belly button area and below)
are filled with a thick lubricating liquid. The idea being
that your lower body feels a liquid ease of movement.
4) Now, shift your weight
"just enough" so that all of your weight is in your
right leg. Lift your left leg and take a small step forward.
Your left leg should be straight as it touches the ground,
first with your heel, and then rolling through the foot into
the sole and toes. The width of your entire foot from outside
to inside, should touch the ground with equal pressure.
As you have been stepping forward with your left leg, your
right leg will have been bending as you roll through your
right foot and get ready to take a small step forward with
your right foot and leg.
5) When you are ready to continue
moving forward, lightly place your right foot in front of
you, touching the ground first with your right heel.
Carry through with the same movements and sensations as you
did with your left leg and foot.
6) As you walk, pay attention
to carrying the weight of your upper body in a somewhat more
forward position than what is usual for you. You let the weight
of your upper body fall into the area of your lower abdomen
and you let this low center of gravity just ever so much impel
your forward. The idea being to your movement from your lower
abdomen and pelvis.
5) Be mindful of your breathing
and match it to the rhythm of your footsteps. Whatever works
for you is fine. One good rhythm is: Inhale through your nose
as you step first with the left foot and then with the right
foot. Exhale through your nose as you step again with your
left foot and then your right foot. Repeat this breathing
rhythm over and over again as you walk.
Breath-Walking
1) Take smaller steps than
usual and walk slowly.
2) Be certain that your lead
foot touches heel first, and that your leg is in a relaxed
straight position as the heel of your lead foot makes contact
with the ground, and you POUR your weight into this lead foot.
3) Get a walking rhythm going
that matches your breath rhythm. Inhaling and exhaling together
with the rhythm of your feet gliding on the ground.
4) Once you have this going,
hold an intention in the form of a mantra.
For instance if you were wanting your friend John to regain
his health you might speak the words- "John-Health-Love....John-Health-Love."
As another example you could use a four count mantra of "Peaceful,
Calm, Happy, Love."
Possible Additional Activities
1) Prior to getting into your
standing position, make a statement of intention, stating
what you would like to accomplish. "I want a better relationship
with my spouse."
2) Next, imagine that you
have already accomplished your intention, and make an "I
am" statement. For instance "I am sharing
a wonderful life with my spouse."
3) Once you have the statement
clearly in mind, go ahead and perform the basic walking Practice
while calmly and slowly repeating your "I am" statement
out loud.
It is likely that you will feel a shift in your emotional
state in regard to your intention.
__________________
It is also excellent to do the general walking Practice while
practicing giving a speech, or going over an important conversation
that you are thinking of having.
Practices
index
|
