76 WALKING MEDITATION

【行走冥想】

当我们以正念行走时，我们的双脚与大地母亲相连。我们用轻柔的步伐行走，完全专注于每一步。这样的步伐有能力将我们从疏离的状态中拯救出来，带回真正的避难所，使我们重新与自己和地球相连。每一步都可以是滋养和治愈的。

无论我们在哪里行走，无论是在机场、超市，还是在森林小径上，我们都在大地母亲上行走。以自然、放松的方式行走，让步伐与呼吸相匹配。当你吸气时，你可以走一步、两步或三步。当你呼气时，你可以走比吸气时更多的步伐。例如，你可以在吸气时走两步，呼气时走三步。

吸，吸。
呼，呼，呼。

你也可以尝试慢步冥想。我们每次吸气时走一步，每次呼气时走一步。我们为自己、为我们的亲人、为整个世界行走。我们以正念行走，从大地中汲取养分，每一步都可以立志保护所有生灵。我们可以不数步伐，而是用词语伴随我们的步伐。

回归大地。
回归我的源头。

在大地母亲中避难。
将我所有的痛苦释放给大地。

大地母亲在我之中。
我在大地母亲之中。

[WALKING MEDITATION]

When we walk with mindfulness, our feet connect with Mother Earth. We walk with gentle steps and bring our full awareness to each step. Steps like these have the power to rescue us from the state of alienation and bring us back to a place of true refuge, reconnecting us with ourselves and with the Earth. Every step can be nourishing and healing.

Wherever we walk, whether at the airport, in the supermarket, or on a forest path, we’re walking on Mother Earth. Walk in a natural, relaxed way, matching your steps to your breath. As you breathe in, you may take one, two, or three steps. As you breathe out, you may want to take a few more steps than you did with your in-breath. For example, you might take two steps as you breathe in, and three steps as you breathe out.

In, in.
Out, out, out.

You may also like to try slow walking meditation. We take one step with each in-breath and one step with each out-breath. We walk for ourselves, our loved ones, and the whole world. We walk mindfully, gathering nourishment from the Earth, and with each step we can vow to protect all living beings. Instead of counting, we can also use words to accompany our steps.

Coming home to the Earth.
Returning to my source.

Taking refuge in Mother Earth.
Releasing all my suffering to the Earth.

Mother Earth is in me.
I am in Mother Earth.