77 WALKING MEDITATION

【行走冥想】

在日常生活中，我们总是有许多事情要做，却很少有时间。你可能感到压力，时常奔波。停下来，深深触碰当下这一刻的土地，你将触及真正的平静与喜悦。行走冥想是一种很好的方式，帮助我们回归自我。我们以优雅和尊严行走。每一步都是生命。

行走时，让呼吸保持自然，注意每次吸气和呼气时你走了多少步。你可能会发现，呼气的时间比吸气更长；或许你吸气时走三步，呼气时走四步。当你上下坡时，每次呼吸走的步数会有所不同。始终跟随肺部的需要。

当你独自一人时，你可能喜欢练习慢走，每吸气一步，每呼气一步。将注意力集中在脚底，完全投入到每一步中。在公园或邻居社区散步时，你可以以一种他人甚至不会注意到你在练习的方式行走。如果在路上遇到别人，只需微笑，然后继续行走。

我们可以像在任何神圣的地方行走一样，带着尊重和敬畏在地球上行走。这样的步伐有力量拯救我们的生命，把我们从疏离的状态中解救出来，重新与自我和大地连接。微笑将为你的步伐和呼吸带来平静和喜悦，并帮助你保持专注。

[WALKING MEDITATION]

In daily life there’s so much to do and so little time. You may feel pressure to run all the time. Just stop. Touch the ground of the present moment deeply, and you will touch real peace and joy. Walking meditation is a wonderful way to come back to ourselves. We walk with grace and dignity. Each step is life.

When walking, keep your breath natural and notice how many steps you take with each in- and out-breath. You may notice your exhalation is longer than your inhalation; maybe you’ll take three steps with your in-breath and four steps with your out-breath. When you walk up or downhill, the number of steps per breath will change. Always follow the need of your lungs.

When you’re alone, you may like to practice slow walking, taking one step as you breathe in and one step as you breathe out. Focus your attention on the sole of your foot and arrive fully in each step. Walking in a park or in your neighborhood, you can walk in a way that others don’t even notice you’re practicing. If you meet someone along the way, just smile and continue your walking.

We can walk on the planet with as much respect and reverence as we would when walking in any sacred space. Steps like these have the power to save our lives, to rescue us from the state of alienation we’re living in and reconnect us with ourselves and the earth. A half-smile will bring calm and delight to your steps and your breath, and help sustain your attention.