英文原文
Before you begin your meditation, find a quiet space to walk. It could be outdoors, or in a hallway, or even a large room, walking back and forth. Walking meditation can be a formal practice, like watching the breath. Or it can be informal, bringing awareness to this everyday activity, whenever you need to travel from point A to point B. Walking meditation gives us an opportunity to gather our awareness which so often becomes distracted or even stuck when the mind is left to its own devices. Whether moving between floors of a building, on a city street, or in the woods, it is an opportunity to guide ourselves out of the distracted autopilot we live in throughout so much of our day. Paying attention in this way, we stay safe by remaining fully aware of whatever is around. On any walk, hike, run, or other physical activity, without effort we may mentally check out—or we can practice awareness instead. Practice Mindfulness With a Walking Meditation. A Guided Walking Meditation for Daily Life with Mark Bertin. 1. As you begin, walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides. If you find it useful, you can count steps up to 10, and then start back at one again. If you’re in a small space, as you reach ten, pause, and with intention choose a moment to turn around. 2. With each step, pay attention to the lifting and falling of your foot. Notice movement in your legs and the rest of your body. Notice any shifting of your body from side to side. 3. Whatever else captures your attention, come back to the sensation of walking. Your mind will wander, so without frustration, guide it back again as many times as you need. Particularly outdoors, maintain a larger sense of the environment around you, taking it all in, staying safe and aware. Whether you’re indoors, in the woods, or in a city, pay attention to sounds without labeling or naming, or getting caught up. 4. Now for a few minutes, expand your attention to sounds. Whether you’re indoors, in the woods, or in a city, pay attention to sounds without labeling or naming, or getting caught up in whether you find them pleasant or unpleasant. Notice sounds as nothing more or less than sound. 5. Shift your awareness to your sense of smell. Again, simply notice. Don’t push or force yourself to feel anything at all, just bring attention to the sense of smell, whatever you discover. 6. Now, move to vision: colors and objects and whatever else you see. Patiently coming back each time something grabs your attention, or even if something needs addressing, like avoiding an obstacle. Staying natural, not overly rigid, not daydreaming and drifting, but with sustained awareness. 7. Keep this open awareness of everything around you, wherever you are. Nothing to do, nothing to fix, nothing to change. Fully aware, and walking. 8. In the last moments, come back to awareness of the physical sensations of walking, wherever else your mind found itself throughout the practice. Notice your feet again touching the ground. Notice again the movements in your body with each step. 9. When you’re ready to end your walking meditation, stand still for a moment again. Pausing, choose a moment to end the practice. As you finish, consider how you might bring this kind of awareness into the rest of your day.
中文翻译
在开始冥想之前，找一个安静的地方行走。可以是户外、走廊，甚至是大房间，来回走动。行走冥想可以是一种正式练习，就像观察呼吸一样。或者它可以是非正式的，将觉知带入这种日常活动中，每当您需要从A点移动到B点时。行走冥想给了我们一个机会来集中我们的觉知，当心灵放任自流时，它常常会分心甚至卡住。无论是在建筑楼层间移动、在城市街道上，还是在树林中，这都是一个引导自己走出我们日常生活中许多时候所处的分心自动驾驶状态的机会。以这种方式注意，我们通过完全觉知周围的一切来保持安全。在任何步行、远足、跑步或其他身体活动中，我们可能不费力地精神出走——或者我们可以练习觉知。通过行走冥想练习正念。马克·伯廷的日常行走冥想指南。1. 开始时，以自然步伐行走。将手放在舒适的地方：腹部、背后或身体两侧。如果您觉得有用，可以数步数到10，然后重新从1开始。如果您在狭小空间，当数到10时，暂停，并有意识地选择一个转身的时刻。2. 每一步，注意脚的抬起和落下。注意腿部和身体其他部位的运动。注意身体从一侧到另一侧的任何移动。3. 无论什么吸引了您的注意力，回到行走的感觉。您的思绪会游荡，所以不要沮丧，根据需要多次引导它回来。特别是在户外，保持对周围环境的更大觉知，接纳一切，保持安全和觉知。无论您在室内、树林中还是城市里，注意声音，不要标记或命名，或陷入其中。4. 现在，将注意力扩展到声音上几分钟。无论您在室内、树林中还是城市里，注意声音，不要标记或命名，或陷入您是否觉得它们愉快或不愉快的想法中。注意声音仅仅是声音。5. 将觉知转移到嗅觉上。再次，简单地注意。不要推动或强迫自己感受任何东西，只是将注意力带到嗅觉上，无论您发现什么。6. 现在，转移到视觉：颜色、物体和您看到的任何其他东西。每次有东西吸引您的注意力时，耐心地回来，或者即使需要处理某事，比如避开障碍物。保持自然，不过度僵硬，不做白日梦和漂移，而是保持持续的觉知。7. 保持对周围一切事物的开放觉知，无论您在哪里。无事可做，无事可修，无事可改。完全觉知，并行走。8. 在最后时刻，回到对行走身体感觉的觉知，无论您的思绪在练习中去了哪里。再次注意您的脚接触地面。再次注意您身体每一步的运动。9. 当您准备好结束行走冥想时，再次站立片刻。暂停，选择一个结束练习的时刻。结束时，考虑如何将这种觉知带入您一天的其他时间。
文章概要
本文介绍了行走冥想作为一种日常正念练习的方法，特别针对中年日常生活中的应用。文章提供了详细的步骤指南，从选择安静空间、自然行走、注意身体感觉、处理分心，到扩展觉知至声音、嗅觉和视觉，最后回归身体感觉并结束练习。它强调了行走冥想如何帮助集中注意力、减少分心，并将觉知融入日常生活，提升安全感和心理健康。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：想象一下，你每天走路去学校或回家，就像玩一个游戏，注意你的脚怎么抬起来又放下去，听听周围的声音，闻闻空气的味道，看看颜色和东西，但不要想太多，只是感觉。这样走路能让你更专注，不会分心，感觉更安全，心情也更好。就像给大脑做个轻松的小休息，让你一天都更清醒。
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角：从佛学视角看，行走冥想体现了大乘佛教的修行智慧，特别是准提法的优点。在显宗中，它类似于四念处中的身念处，通过观察身体动作培养正念，符合《显密圆通成佛心要集》强调的“理事圆融”，将日常活动转化为修行机会。密宗视角下，准提法注重身口意三密相应，行走时保持觉知可视为身密的一种实践，帮助净化业障、积累资粮。整体上，这种方法融合了显密的精髓，以简单方式引导众生走向觉悟，突显准提法在生活中的实用性和包容性。
在修行实践上可以应用的和可以解决人们的十个问题：行走冥想可应用于日常通勤、散步或工作间隙，帮助解决以下十个问题：1. 注意力分散，提升专注力；2. 压力累积，促进放松；3. 情绪波动，稳定心态；4. 身体僵硬，增强身体觉知；5. 孤独感，培养内在连接；6. 焦虑过度，减少担忧；7. 生活节奏快，找到平衡点；8. 睡眠问题，改善休息质量；9. 人际关系紧张，增加耐心；10. 自我怀疑，增强自信。通过持续练习，它能引导人们走向更平和、有目标的生活。