Description
Preview
METHOD
There are many ways that you can practice Be Here Now Meditation. Just being fully involved in whatever you are doing, so involved that you lose yourself and you can watch yourself doing it, will ensure that it becomes a meditation.
First Stage (15 minutes – 45 minutes)
each time.Only look a few feet away if necessary. Your mind will want to look ahead. Just stay present. Once you look around, the mind goes with your eyes. Then the meditative state will be broken.Watch how your feet touch the floor, watch how the other leg is coming after. Feel the whole energy pulling you to the center. Step by step. Being present.
As you walk, try to focus your attention on one or more sensations that you would normally take for granted, such as your breath coming in and out of your body, the movement of your feet and legs, or their contact with the ground or floor, your head balanced on your neck and shoulders, sounds nearby, or those caused by the movement of your body. The speed of this walk should be half of your usual speed, or even slower.
Set the energy of the moment, focus on being present. Let your senses take you there. What are you feeling with every step? How do you feel being present? Leaving the last step behind and not knowing what the next step forward will bring. Stay in the moment. Control your mind, so you can train it to be present. Let your eyes be engaged with the movement of every step.
Be aware of your feet, and then move into the lifting, pushing and dropping; watch every movement of your feet while you are walking, so that you can truly be aware of them, rather than taking your body for granted as is usually the case. Usually when you’re walking, do you notice your feet? No, you do not! You are not aware of your body at all. You’re not connected to your feet. Connect with them right now! Focus on lifting your foot slowly; pushing it forwards and placing it on the ground. You can say that very process in your mind: “Lifting, pushing, placing.” Just naming it and doing it focuses your awareness.
Second Stage (5 minutes)
Stop and stay still.
You can also choose to sit down, if preferable.
Close your eyes and acknowledge your presence in this existence now.
WHEN, HOW, WHERE
Walking meditation involves both body and mind and is available at any moment. Start with setting a time to do it for a specific period, so that your mind knows when it’s starting and finishing. This meditation will take you to that mindfulness moment for the time that you are doing it; your concentration will become deeper and deeper. As soon as
you get the essence of this meditation, you will be able to incorporate it into your daily life. The realization of mental and physical processes will arise.
Find a location. Seek a garden, or a park preferably in nature. Try to look for a peaceful and uncrowded place. You can also look for an indoor location – either of them is fine. Look for a place where you won’t be disturbed. You do not need much space, since the goal is not reaching a destination, but practicing an intentional form of walking that will immediately bring you to the present moment.
Keep in mind that you can also bring mindfulness to walking at any speed in your everyday life, and even to running, although, of course, the pace of your steps and breath will change. In fact, over time, you can try to bring the same degree of awareness to any everyday activity, experiencing the sense of presence that is available to us at every moment as our lives unfold.
Sometimes, it’s not possible to go for a long stroll due to ill health or bad weather. But that doesn’t prevent you from practicing a walking meditation inside. It’s simply a case of using the interior space to your advantage. You can walk the length of a room or hallway, as long as you have enough space to walk freely in a straight line for 10 to 20 steps.
Remember, this meditation can easily be integrated into your schedule, since walking is something that most of us do every day.
While practicing this meditation remember the earth that sustains us. Develop and expand the feeling of gratitude for being here now.
