by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : August 2014
▶ ▶ 44 mindful August 2014 getting started: movement Take a Walk Walking is one of our greatest gifts, and when early in life we star t using our legs to get around, it’s cause for celebration. The very fact that walking—or whatever form of ambulation you use to get around—is so central to our lives makes it a ready focus for mindful, meditative at tention. Here is a set of instructions for a classic form of walking meditation of the kind used in formal meditation sessions. The key is to focus on the sensations of movement. When we place our at tention on the foot, for example, it’s not on the thought of our foot, rather the actual sensation. The variations at the right offer ways of doing walking meditation that are more tightly or broadly focused, including some that we do outside, which makes it easier for mindful movement to spill over into our everyday habits. The most basic form of mindful movement, walking meditation is a well-established form for bringing attention into action. 1 Stand up STRAIGHT with your back upright but not stiff. Feel your feet touching the ground and let your weight distribute evenly. 2 Curl the THUMB of your left hand in and wrap your fingers around it. Place it just above your belly button. Wrap your right hand around it, resting your right thumb in the crevice formed bet ween your left thumb and index finger. (This creates some balance for you and keeps your swinging arms from being a distraction.) 3 Drop your GAZE slightly. This helps you maintain focus. 4 Step out with your left FOOT. Feel it swing, feel the heel hit the ground, now the ball, now the toes. 5 FEEL the same as you transfer your weight and the right foot comes forward. 6 Walk at a STEADY pace, slightly slower than in daily life but not funereal. When your at tention wanders, bring it back to the sensations of your feet touching the ground. A Basic Walking Practice Hand position as described in step 2 Stride length for basic walking meditation