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According to Jon Kabat-Zinn Director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, one simple way to bring awareness into your life is through walking meditation. "This brings your attention to the actual experience of walking as you are doing it, focusing on the sensations in your feet and legs, feeling your whole body moving, " Dr. Kabat-Zinn explains. "You can also integrate awareness of your breathing with the experience."

To do this exercise, focus the attention on each foot as it contacts the ground. When the mind wanders away from the feet or legs, or the feeling of the body walking, refocus your attention. To deepen your concentration, don't look around, but keep your gaze in front of you.

"One thing that you find out when you have been practicing mindfulness for a while is that nothing is quite as simple as it appears, " says Dr. Kabat-Zinn. "This is as true for walking as it is for anything else. For one thing, we carry our mind around with us when we walk, so we are usually absorbed in our own thoughts to one extent or another. We are hardly ever just walking, even when we are just going out for a walk'. Walking meditation involves intentionally attending to the experience of walking itself.

Next Topic: Transcendental Meditation



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