As I walk the mountain I’m humming four words. Each word slows me down so I pay attention to my footsteps. I’m more attentive to my walk, the woods around me, and to being alive, today.
My words grew out some mindfulness meditations from Thich Nhat Hanh. I’ve been doing an online course from him and realized I needed to do it a second time. (It’s one that Sounds True offers: Body and Mind are One). This time I’ve laid aside my knitting so I can take notes. My mind wanders less when my hand holds a pen and puts marks on paper!
Each section of the course begins with a guided meditation, a series of repeated phrases that the student is to take into a walking meditation and daily practice. Over the last few months as I’ve listened to them, I found I was creating my own phrases, a tiny bit different and reflective of my life. The phrases fall on the in breath and out breath:
Breathing in: The mountain is solid
Breathing out: I’m solid
Mountain/solid (stay with these words till ready to change)
Breathing in: The creek is flowing
Breathing out: I’m flowing
Breathing in: The trees are still
Breathing out: I’m still
Breathing in: The birds are singing
Breathing out: I’m singing
Breathing in: Solid
Breathing out: Flowing
Breathing in: Still
Breathing out: Singing
Solid/Flowing/Still/Singing (repeating these four words until it’s time to move on)
During the day I’m carrying those four words around with me. Sometimes I pause, take a breath and lay my words on my breath. Then I know I’m here and present with whomever I am with, wherever I am.
Do you have four words that are yours to ground you? What might they be?
Love and prayers
Mystic in Motion
Companion on the Way with Contemplative Fire
Contemplative Fire Canada, Founder