Mindful Walking
行走中的覺察
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分鐘練習(xí)行禪。然后，請(qǐng)記下你所做的。試著描述它的過程，以及影響——如果有的話。你也許會(huì)發(fā)現(xiàn)以下練習(xí)方法對(duì)你有幫助：
- Bring your attention into your body and its movements as you walk; each time you get distracted bring your mind back to your body.
把注意力帶到你的身體和它在行走時(shí)的運(yùn)動(dòng)。每一次分心時(shí)，再把注意力帶回到身體。
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.
把注意力帶到你的腳掌（如果你走得快或焦慮，這點(diǎn)特別有用。）留意身體的重量經(jīng)由腳掌傳到地面，留意地面的支撐。
- 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.
使用詞、短語(yǔ)或形象。留意整個(gè)身體在行走時(shí)的運(yùn)動(dòng)，并運(yùn)用短語(yǔ)來幫助自己體驗(yàn)（例如“清醒地走”、“平靜地走”）?；蛘?，你也可以想象有個(gè)大籃子或一碗水在你的頭上，你要走著既流暢又優(yōu)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.
放開焦慮。留意你的整個(gè)身體，注意任何焦慮的情感或思想的出現(xiàn)。留意它們?nèi)绾谓o你的身體帶來緊張感?？纯词欠衲軌蚍砰_它們，在你走的時(shí)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.)
帶著欣賞留意你的體驗(yàn)。這意味著留意感官帶來的任何愉快的感覺。（例如你身體的運(yùn)動(dòng)，微風(fēng)吹著皮膚，溫暖或涼爽的感覺，愉快的景致，聲音等等。）
- Using the imagination. Some teachers suggest imagining a lotus blossom opening under each foot as you walk, or imagining the earth beneath you.
運(yùn)用想象。一些老師建議想象你每走一步都有朵蓮花在你腳底盛開，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?；顒?dòng)。在日?；顒?dòng)中，練習(xí)類似的覺察：洗碗時(shí)，用電腦時(shí)，開車時(shí)，乘車時(shí)，購(gòu)物時(shí)，等等……
