Instructions: Use this portable
method of getting present when you are in transition and feeling anxious as you
walk from one place to another. Consider using this practice when walking from
the car to your office, walking from the
car to entering your home, or even when walking into that staff meeting. To begin with, 1) find a place that is quiet,
where you can take up to fifteen steps in any direction, and 2) practice next
to a wall just in case you lose your balance since you will be moving more
slowly than normal. You can do this practice in two ways. Try each of the
methods below for three minutes and see which one works best for you:
Ground-Surfing
with Intention: As
you prepare to walk, set an intention for each step and movement you take. This
can be a mental intention, said silently. For example, you can set the
intention to “take a step with my right foot,” after which you will follow up
by taking that step. As you take the step you will observe and notice very
closely how it feels as your foot lifts up, moves forward, touches down, and
even how it feels as you shift the weight from one side of the body to the
other. In other words, this is really a simple three-step process of 1) setting
an intention, 2) following up with an action, and 3) noticing and observing the
movement in detail. It’s that easy! Usually,
you can set an intention for each step, and also set an intention for every
time that you turn the body in a new direction. That mental intention can be
stated just as “turning, turning.”Spend
three minutes walking down a hallway or corridor in your home or office, then
turning and walking back. Setting an intention will naturally slow you down. It
will also tend to keep your mind from thinking other thoughts. If, however,
your mind has thoughts or gets distracted, simply return to stating your
intention for each step and return to the walking. Try this in the morning as a
way to walk to the bathroom, or during other times of the day. Note
that you can use intention while walking at normal speed as well! In this case,
simply state the word “walking, walking” as you move, placing full awareness on
the legs, the feet, the arms, and the entire body as it moves.
Ground-Surfing
with Full Presence: For
this practice, you don’t need to think of anything or set any mental intention.
Instead, you will imagine placing your full awareness in the body itself. It is
as if your consciousness moves into your legs and feet, and you can notice each
little movement and be fully engaged with it—just as if you were a surfer
riding a wave in Hawaii! Only this time you’re surfing the ground, noticing
every little change in how your feet contact the carpet, wood, or grass that
you walk on. See how each surface affects how you surf it. Let your body and
movement become fluid and enjoy the ride as you immerse yourself in this dance
of movement. Have you ever seen someone practice tai chi, yoga, or dance? Let
walking slowly (or even at normal speed) embody the same graceful movement as
these practices. By moving in this way you take the body off auto-pilot and
flow with each movement and moment. Enjoy the ride!
Reflections:
Which of the two
ground-surfing methods above helped you to stay fully present with each movement?
Which slowed down the busy, anxious mind?
When would be a good time for you to
practice ground-surfing? How could you adapt this practice to help manage anxiety
during periods of uncertainty and transition?
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