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Mindful : February 2016
1 Find a place where you have room to simply walk back and for th, maybe twenty paces or so. Feel free to go outside. 2 Star t walking slowly and attentively, feeling your feet connecting with the ground and your breath gently coming in and out of your body as you walk. Maintaining a stable pace, bring to mind a difficult situation that triggers anger in you, and see if you can allow yourself to really move in close and just feel the anger while keeping a steady rhythm of walking and breathing. For many people, evoking the intention of holding the anger tenderly, as a mother toward her newborn child, allows them to move in close and feel the discomfor t of the anger. Whenever you need to take a break, simply walk and bring your attention fully to the breath, and then return to the practice. Be very gentle with yourself in this exercise, and always remember to work progressively, starting with less intense emotions first. 3 Actually feel the anger, not simply observing it from a distance. When held in awareness in this way, see if the anger gives way to another feeling, and perhaps yet another, and just meet those feelings with as much sensitivity and kindness as you can. Allow the feelings to arise and pass, and notice the tendency of the mind to want to solidify the feelings with stories and justifications. If other things call your attention away as you walk, just notice them and escort your attention back to your feelings. 4 Finally, leave a few minutes to simply walk and breathe mindfully, feeling your body becoming renewed by each in-breath and releasing any tension from this exercise through each out-breath. MEDITATION Walking with Anger Because anger may be hard to sit with, sometimes walking mindfully with anger can be easier. February 2016 mindful 63