笨小笨Outdoor Walking Guided Breathing Meditation (with Music)歌词由Balanced Mindful Meditations演唱，出自专辑《Outdoor Walking Guided Breathing Meditation (with Music)》，下面是《Outdoor Walking Guided Breathing Meditation (with Music)》完整版歌词！
Outdoor Walking Guided Breathing Meditation (with Music)歌词完整版
Meditations don’t always have to be done sitting still. A great way to activate your mind and body while also getting some exercise is a walking meditation. Today, we’ll use different sensations as you walk around outdoors as the objects of your meditation. This will also help you practice how to be more mindful in your day to day life.
As you begin walking, take a few deep breaths in through your nose, and out through your mouth.
Let’s start by setting an intention to remain fully aware of your surroundings as well as any sensations in your body that arise as you’re walking.
We’ll begin with your steps. Pay especially close attention to every step that you take. Notice the instant your heel connects with the ground. Feel the sensation of your foot rolling forward until the ball of your foot touches the ground and your toes slightly bend before your foot rises up again. Pay attention to the feeling of your knee bending and one leg advancing in front of the other.
Repeat this thought pattern and follow each step closely for the next several minutes.
Continue to follow the sensations of walking.
Pay attention to each step.
It’s okay if you’ve become distracted. Gently guide your awareness back to the steady pace of your feet meeting the ground. Observe the light pressure of your soles clearly with each following step that you take.
Take note of the feelings in your leg and feet muscles as you walk.
Continue to closely follow each step you take.
Continue to be mindful of the physical sensations in your feet, but now also become aware of the temperature outside and how it feels on your face and skin. The warm sun extending down to you. A cool breeze brushing across you.
Stay aware of any fluctuations in temperature if you move from the shade to the sunlight.
Now, we’ll expand our awareness to the sights in front of and around you. Notice colors. The light and shade cast by the sun. Any movement of nature or people. The scenery changes fluidly around you as you continue forward.
Continue to focus your attention to any changes in movement or light around you.
Next, we’ll allow your focus to shift to any sounds around you. Listen carefully and purposefully to each individual sound that you encounter.
Continue to focus on the sounds around you
Now, turn your focus to your breath. Observe each breath as it comes in through your nose and out through your mouth. Perhaps you’re more aware of the smells around you. Perhaps you are breathing more heavily than in a sitting meditation. Continue to make these observations.
Follow your breath wherever it appears most clearly as you continue along your walk.
Simply continue to follow your breath.
If your mind has wandered. Bring your attention back to the breath.
Continue to follow each breath closely.
While maintaining an open awareness, let your attention drift. There’s no need to control it. Where does your attention naturally take you? Perhaps it’s to the sounds around you, or to pops of color that catch your eye.
Whether you encounter many distractions, or don’t notice any sensations, try not to judge. Just observe.
Continue to observe your attention, without judgment, as it is drawn to different elements of your walking experience.
If you are distracted by your racing thoughts, bring yourself back to the present moment for this last stretch of your walking meditation.
People often find that a walking meditation can transform a familiar path as you become more present and acutely aware of your surroundings. This space perhaps feels more lively, beautiful and personal than before.
Take some time to reflect on your walking meditation experience and attempt to incorporate these techniques in your daily life as you are walking about.
