Tortoise Walking Helping us calm and centre our mind and body

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Deepening our capacities to thrive
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Tortoise Walking
or Meditative Walking
> Outcomes
The key is to walk and breathe, so that each step soothes and centres your mind and body.
> Steps
Start off walking a bit slower than usual. Focus your attention on the in and out of your breathe. Begin
each inhale and exhale with a label of "in" or "out."
Without trying to control your breath too much, see if you can begin each in and each out breathe
exactly as one of your feet hits the ground. Notice how many steps you take during each inhalation,
and how many steps you take during each exhalation.
Then count each step as you walk and breath, so that in your mind you are saying "In 2,3,4,... Out
2,3,4..." "In 2,3,4... Out 2,3,4,..." "In 2,3,4,... Out 2,3,4..." or perhaps "In 2,3,... Out 2,3..." "In 2,3,...
Out 2,3..." "In 2,3,... Out 2,3...". Continue to substitute "in" or "out" in place of each count of "one," to
help you stay focused on the breathing as well as the walking.
Your personal breathing rhythm may be different from the above. Your exhales may take longer than
your inhales as: "In 2, 3, ... Out 2,3,4 ..."Or your inhales may take longer than your exhales. The step
count may vary from one breath to the next - just pay attention, so that you can accurately count your
steps during every inhale and every exhale. Just breathe and walk and count. As in all meditations, if
your mind wanders, gently bring it back as soon as you notice that it is gone.
So, instead of hurrying and scurrying from one appointment to the next, walk and breathe, walk and
breathe, so that each step soothes, refreshes and centres your mind and body. Then when you arrive
at the next meeting, you are more relaxed and ready to deal with whatever may arise. Try it whether
on a quiet walk in the country or between errands on the job.