79 SLOW WALKING

【漫步】

当你独自一人时，你可以练习漫步冥想。选择大约三米或者十英尺的距离，在穿越这段距离时，每次吸气迈一步，每次呼气迈一步。在迈第一步时，你可以默念：“我已到达。” 在迈下一步时，你可以默念：“我已回家。”如果你没有百分之百地到达此时此刻，那就停在那里，不要再迈出下一步。给自己一个挑战。再次吸气和呼气，直到你感觉自己完全到达了此时此刻。然后，微笑着一个胜利的微笑。然后，再迈出第二步。这是为了学习一种新的习惯，即活在当下的习惯。

[SLOW WALKING]

When you are alone, you can practice slow walking meditation. Choose a distance of about three meters, or ten feet, and as you traverse that distance, take one step for each in-breath and one step for each out-breath. With the first step you can say silently, “I have arrived.” With the next step, you can say silently, “I am home.” If you aren’t arriving one hundred percent in the here and now, stay there and don’t make another step. Challenge yourself. Breathe in and out again until you feel you have arrived one hundred percent in the here and the now. Then smile a smile of victory. Then make a second step. This is to learn a new habit, the habit of living in the present moment.