calories

Step by Step…Breath by Breath

A Meditation Walk

A Tip from Coordination Pattern™ Training

For some people, like me, meditation is the most fun when it is done while walking.  You can still quiet your mind and relax.  The secret of doing it, I call the butterfly breath. Try it sitting down first.

1) The exhale>Blow your air out as you would do if you were trying to blow a butterfly off a flower.

2) The inhale>Open your mouth and allow the air in.  Don’t pull the air in with face, throat or upper chest muscles…. Just allow it in. (Note: You may feel your hip move slightly forward and back as you do this breath.)

After you have mastered this breath sitting then try doing it as you walk.  Some people take 3 steps for each exhale and inhale.  Some people take 4.  Just experiment and find a comfortable stride and number of steps for you. 

Next try counting your breaths and try to relax.   You can even say in your mind “One relax.  Two relax.” Etc.  Count to 10 and start again. When you have this moving along easily, just keep your mind on the count, letting yourself just witness what is around you without becoming involved or making judgments.>> Your mind and body are quieting.

Next stop counting as you walk and just think of one neutral word.  You can use the word “relax”.  Say it over and over as you walk, at first replacing the count.  You can eventually let go of keeping it in rhythm with your walk if you want to, but you do not have to

Just let it simplify. Let everything you do be easy.  Keep just witnessing your environment.  You are there and have a knowing of what is around you but you are not engaged with thoughts of it.  Keep mentally saying your word or the word “relax.”

This type of meditation may not give you the full benefits of sitting meditation; but, It does:

  • quiet the mind
  • helps you relax
  • burn calories while gently exercising.

Coordination PatternTraining improves the use of the whole brain and gives improved access to all its intelligence and skills. It can be applied to improve Communication, Leadership, Creativity, and, Learning skills. Join us for class on Tuesday and Thursday, 7pm.

Betsy Wetzig, Originator of Coordination Pattern™ “Breakthru” Training, Co-author of Moves For Greatness: Focusing the Four Essential Energies of a Whole and Balanced Leader.