Mindful Walking
行走中的觉察
Each day do 15 minutes of mindful walking practice. Afterwards, please note down that you did. Try to describe how it went, and what effect it had, if any. Here are some possible approaches to walking meditation that you might find useful:
每天用15分钟练习行禅。然后，请记下你所做的。试着描述它的过程，以及影响——如果有的话。你也许会发现以下练习方法对你有帮助：
- Bring your attention into your body and its movements as you walk; each time you get distracted bring your mind back to your body.
把注意力带到你的身体和它在行走时的运动。每一次分心时，再把注意力带回到身体。
2.Bring your attention into the soles of your feet (this is especially useful if you are speedy or anxious). Notice the weight of your body dropping through the soles of your feet and be aware of the support of the ground.
把注意力带到你的脚掌（如果你走得快或焦虑，这点特别有用。）留意身体的重量经由脚掌传到地面，留意地面的支撑。
- Use words, phrases or images. Be aware of your whole body walking and add phrases to help you stay with your experience, (e.g. ‘walking mindfully’, ‘walking peacefully’.) Or, you might imagine yourself balancing a big basket or bowl of water on your head, yet walking smoothly and with elegance.
使用词、短语或形象。留意整个身体在行走时的运动，并运用短语来帮助自己体验（例如“清醒地走”、“平静地走”）。或者，你也可以想象有个大篮子或一碗水在你的头上，你要走着既流畅又优雅。
- Letting go of anxiety. Being aware of your whole body, notice whatever feelings or thoughts of worry or anxiety arise (either physical or mental). Notice how they give rise to tension in your body. See if you can just let go of them, relaxing body and mind as you walk.
放开焦虑。留意你的整个身体，注意任何焦虑的情感或思想的出现。留意它们如何给你的身体带来紧张感。看看是否能够放开它们，在你走的时候，放松身心。
- Bringing appreciative attention to your experience. This means tuning in to any pleasurable sensations that come in through the senses, (e.g. your body moving, the breeze on your skin, feelings of warmth or coolness, pleasant sights, sounds, etc.)
带着欣赏留意你的体验。这意味着留意感官带来的任何愉快的感觉。（例如你身体的运动，微风吹着皮肤，温暖或凉爽的感觉，愉快的景致，声音等等。）
- Using the imagination. Some teachers suggest imagining a lotus blossom opening under each foot as you walk, or imagining the earth beneath you.
运用想象。一些老师建议想象你每走一步都有朵莲花在你脚底盛开，或想象你身下的地球。
- Mindfulness in everyday activities. Practise similar awareness in ordinary activities: when you are washing the dishes, using your computer, driving the car, sitting in the bus, going shopping, and … and … and …
留意日常活动。在日常活动中，练习类似的觉察：洗碗时，用电脑时，开车时，乘车时，购物时，等等……
|
