77 WALKING WITH POEMS

【与诗同行】

你可以用短小的练习诗来陪伴行走，将你的呼吸和步伐结合起来，并根据诗的节奏行走。调整步伐，让诗与你的步子和韵。有时我吸气走两步，呼气走三步。有时我吸气走三步，呼气走四步。特别是一开始，呼气总是比吸气长。你可以改变诗句，增加或减少词语以匹配你步伐的节奏。当你做慢跑或跑步冥想时，你可以吸气走四步，呼气走五步。在当下时刻，平和地沉浸在那首诗的意境里，不要让你的思绪飘得太远。不要为了诗意而忘记练习。这个练习的主要目的是培养更多的专注力。

吸气 呼气
深呼吸 慢呼吸
平静 放松
微笑 释放
当下的时刻
美妙的时刻

[WALKING WITH POEMS]

You can walk using gathas, short practice poems. Combine your breath and your steps, and walk according to the rhythm of the poem. Arrange it so that the poems go rhythmically with your steps. Sometimes my in-breath is two steps and my out-breath is three steps. Sometimes my in-breath is three steps and my out-breath is four steps. Especially at the beginning, breathing out is always longer than breathing in. You can change the poem, adding or taking away words to match the rhythm of your steps. When you do jogging or running meditation, you can breathe in and make four steps, breathe out and make five steps. Dwell peacefully on the meaning of that poem in the present moment. Don’t let your mind go far away. Don’t try to be so poetic that you forget the practice. The main point of the practice is to cultivate more concentration.

In. Out.
Deep. Slow.
Calm. Ease.
Smile. Release.
Present moment.
Wonderful moment.