Taken from the book Chakra Meditation, by Swami Saradananda.
1. Choose a peaceful spot outside and stand on the ground. If you are walking with others, measure an arm's length between each person, and maintain this distance throughout the the meditation.
2. To ground yourself, place your feet parallel and hip-width apart, and distribute your body weight evenly over both feet.
3. Close your eyes halfway. Fix your gaze approximately 2ft. in front of your feet. Place your left hand on top of your right hand at the waist level, palms facing upward to receive inspirational energy. Take a few deep breaths.
4. Step your right foot forward about 6 inches. Take a moment to ground yourself, then step your left foot forward by the same amount. Ground yourself again (see step 2), then move your right foot forward, as before, setting up a slow rhythmic walking motion. As you continue to move forward in this way, maintain your focus on each step.
5. Tune each step with your breath. Inhale as you lift your foot. Exhale as you place it back on the ground. Notice how a natural rhythm develops.
6. As you walk, center your weight over the mid-line of your body; do not allow it to shift forward or hang back. Feel each foot rooting deeply.
7. Observe how your body is involved in the action. See how each knee bends, lifts, and straightens. Be aware of your moving ankles, hips, aspine and shoulders. Keep bringing your attention back to the soles of your feet and their meaningful interaction with teh earth.
8. If desired, silently repeat the earth mantra LAM each time you inhale and each time you exhale. Practice this meditation for as long as it feels right, before returning to your regular activity.
Chakra
1. Choose a peaceful spot outside and stand on the ground. If you are walking with others, measure an arm's length between each person, and maintain this distance throughout the the meditation.
2. To ground yourself, place your feet parallel and hip-width apart, and distribute your body weight evenly over both feet.
3. Close your eyes halfway. Fix your gaze approximately 2ft. in front of your feet. Place your left hand on top of your right hand at the waist level, palms facing upward to receive inspirational energy. Take a few deep breaths.
4. Step your right foot forward about 6 inches. Take a moment to ground yourself, then step your left foot forward by the same amount. Ground yourself again (see step 2), then move your right foot forward, as before, setting up a slow rhythmic walking motion. As you continue to move forward in this way, maintain your focus on each step.
5. Tune each step with your breath. Inhale as you lift your foot. Exhale as you place it back on the ground. Notice how a natural rhythm develops.
6. As you walk, center your weight over the mid-line of your body; do not allow it to shift forward or hang back. Feel each foot rooting deeply.
7. Observe how your body is involved in the action. See how each knee bends, lifts, and straightens. Be aware of your moving ankles, hips, aspine and shoulders. Keep bringing your attention back to the soles of your feet and their meaningful interaction with teh earth.
8. If desired, silently repeat the earth mantra LAM each time you inhale and each time you exhale. Practice this meditation for as long as it feels right, before returning to your regular activity.
Chakra
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