For this week, try to block off about 15-20 minutes everyday to go for a walk outside.
Before you start to walk, tune into your breath. As you proceed and take your first step, maintain some awareness of your breathing while also becoming aware of your movements. Continuing on, try to feel each step, the feeling of your feet as they touch the ground, and how you are holding your body. In this way, you are turning an automatic activity into a very mindful one. See if you notice the difference from when you pay attention from moment to moment and when your attention wanders off and you are no longer aware of your walking.
Each time your attention wanders, notice when it happens, and with patience and non judgement, bring awareness back to your breath and your movements.
See if you can bring this quality of mindfulness to the rest of your day. Perhaps you might notice you do not feel as rushed, that you can slow down mentally, but move quickly at the same time if you need to. Mindfulness can drastically transform how you perceive your life from moment to moment and the way in which you interact with the world.
“Do you have the patience to wait until your mud settles and the water is clear?
Can you remain unmoving until the right action arises by itself?
The master does not seek fulfillment.
Not seeking, not expecting,
she is present and can welcome all things.”
~Tao Te Ching, Ch.15
Please post your experiences to comments