Home | Blog | Development | walking

Development | walking

Ones | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

In particular, pay attention to natural objects – flowers, trees, rain – and notice how they are absolutely perfect just as they are, even if they have minor imperfections. Take full pleasure in this experience and keep walking until you feel far more relaxed and serene than when you began. This way of walking brings you into the present moment and away from the past or the future.

Twos | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

Do your slow walking for your own well-being so you can feel good; don’t walk because you think you should do this. As you walk, notice the beauty in everything you see, hear, and smell. Breathe in all the beauty so fully that you absorb everything around you, yet still maintain a strong sense of self. Having a complete sense of yourself – your mind, heart, and physical sensations – while also being engaged in your natural environment is essential to achieving your fullest sense of self. This way of walking brings you into the present moment and away from the past or the future.

Threes | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

Walking slowly as a way to reduce stress can be a challenge for Threes; they are almost always on a mission to get to the end, paying too little attention to what occurs along the way. Instead of focusing on where you are going, pay attention to where you are with each movement of your legs, what occurs as your arms swing, and the details of what you notice along the way. Did you see the tree, smell the flower, or hear the bird sing? What did you notice that may have always been there but never came to your attention before? Ponder that! This way of walking brings you into the present moment and away from the past or the future.

Fours | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

As you walk, be totally in the present rather than thinking about or feeling anything related to events in the past or imagining something that might occur in the future. Be totally in the Now by focusing on your breath and your physical sensations as you walk. Once you can do this – that is, be in the Now entirely within yourself – then also include all the experiences you have as you engage with your environment. Notice what comes to your attention in your environment, and particularly those things you see, hear, and sense physically that you would normally consider mundane, ordinary, or commonplace. Experience these external things as if you are experiencing them for the very first time.

Fives | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

As you walk, make sure you breathe fully into your whole body, including your heart area, and breathe in a way that completely fills and energizes your body. This is the best way to relax your mind. Don’t engage in any prolonged thinking about any topic; if thoughts arise, just notice them and go back to walking and full breathing. This way of walking brings you into the present moment and away from the past or the future.

Sixes | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

Walk, breathe, and just do whatever you really feel like doing, instead of being constrained in your walking and doing what you think you should do. Enjoy every part of the walk. If you feel like stopping to smell a flower or look at a bird, do that. If you want to sing, skip, or jump, do it. Use your walk to free yourself – your mind, your heart, and your body. Enjoy yourself; have fun. This way of walking brings you into the present moment and away from the past or the future.

Sevens | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

When you walk, focus on what is occurring inside you rather than being distracted by external stimuli. Instead of diverting your attention as you walk when something outside distracts you, stay focused on your internal experience: your breathing, your legs and feet on the ground, any internal sensations you experience, and feelings that arise. Maintain your internal focus, allow your mind to relax, maintain a rhythmic and relaxed deep breathing, and do all this without being distracted by anything in the environment. Find what is fascinating and relaxing inside you. Once you master your ability to focus inward, then gradually allow your focus to also include elements of what you notice in your external environment. This way of walking brings you into the present moment and away from the past or the future.

Eights | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

As you walk, allow yourself to be as receptive as possible. You can do this by breathing deeply and rhythmically, allowing the inhaled breath to relax your muscles and replenish your energy. You can also allow yourself to fully enjoy and absorb taking pleasure in what you see and feel, as well as the sensate experiences along the way. Allow yourself to soften and relax as you walk, taking in as much or more than you give out. Walk for the pure pleasure of walking, making sure you are not rushing to get somewhere. Rushing and receptivity do not go well together. This way of walking brings you into the present moment and away from the past or the future.

Nines | Take a very slow walk, while fully experiencing every part of your body. You can notice your thoughts and feelings, but walk without holding onto them – that is, without repeating your thoughts or replaying your emotions, or becoming tense when you think or feel something. You can do that later if you want to. As you walk, pay attention to everything, especially things that have been there all along but you have not really seen, heard, or sensed.

As you walk, make sure you stay awake and alert to yourself first and foremost, and then to your natural environment. Fully experience your physical sensations and feelings, and notice the thoughts that come to your mind. And make sure you do this while being fully alert, rather than relaxing into the sensations or merging with your environment. Be cognizant of keeping a strong sense of the boundary where you end and your environment begins. This way of walking brings you into the present moment and away from the past or the future.

Ginger Lapid-Bogda PhD, the author of five best-selling Enneagram-business books, is a speaker, consultant, trainer, and coach. She provides certification programs for professionals around the world who want to bring the Enneagram into organizations with high-impact business applications, and is past-president of the International Enneagram Association. Visit her website: TheEnneagramInBusiness.com. ginger@theenneagraminbusiness.com

Leave a Reply

avatar
  Subscribe  
Notify of
X