Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity. There are a number of different walking meditations. Thisvariation is informal and easy. It allows you to be more present in your body and in the present moment. The simple experience of alternating steps with the left and right foot naturally helps create a meditative state.

There is a tremendous richness of experience to become aware of as you walk. The body loves movement, and will reward you with pleasure if you pay attention to how it feels! So much of the time we are caught up in our mental worlds — thinking of the past or future, planning, imagining… Paying attention to the body as you walk will help you to enjoy simply being alive. (Although there are sitting meditations in which you pay attention to the body, it is easier to do so when the body is in motion. This is another advantage of walking meditation.)

Where and when. This meditation is best done outdoors. We recommend setting aside at least 20 minutes for your walking meditation, and not trying to combine it with anything else like going on errands or walking briskly for exercise. Let this be a walk just for meditation so that you can sink into the experience with your undivided attention!

How to start. Before starting to walk, spend a little time while still standing still. Allow your awareness to be with your body. Take some deep breaths, inhaling deep into the belly. Put your full attention on the sensation of breathing. Then allow the breath to return to normal and notice it going on its own for a little while. Now bring your awareness to your body, noticing how your body feels as you are standing, and becoming aware of all the sensations going on in your body.

Now begin walking. Walk at a relaxed, fairly slow but normal pace. Pay attention to the sensations in your body as you walk. It is natural to find your attention drawn to the sights around you as you walk, but keep bringing your attention to what is going on internally.

The idea is to have your attention on the physical experience of walking. If the mind starts getting caught up in thoughts, easily bring your attention back to the experience of walking. Notice how the body feels in great detail as you walk. The entire body is involved in the act of walking — from alternation of the left and right foot to the swinging of your arms and hips.

Notice how the soles of your feet feel — the contact they make with your socks or shoes, the textures of the fabrics touching them, the way they feel as they bear the weight of your body and the sensations in them as your walk along. Feel the entire foot, being aware of how it moves as the heel is placed on the ground, and then the movement rolls to the ball of the foot and toes. Notice how it feels as the foot lifts and moves forward. Allow your awareness to move up through every part of the body, noticing the sensations as you walk. Gradually scan all parts of your body as you bring your attention to the ankles, skins, calves, knees, thighs, hips, pelvis, back, chest, shoulders, arms, neck, head.

When you become aware of tension anywhere in the body, let it go. Allow that part of your body to relax. Allow your ankles, belly, shoulders, arms, neck — all of your body — to relax. Let your hips swing loose. As you do this, the walking will become more enjoyable.

You can scan your body randomly, moving your awareness from place to pace in your body, or you can systematically scan your whole body going from the soles of your feet to the top of your head noticing the sensations of walking. The most important thing is to keep you awareness on the sensations in your body, easily bringing it back when your mind has wandered.

Variation: Keep your attention on the rhythm of the walking — the alternation of left and right foot. Simply notice the experience of left-right-left-right motion. Keep bringing your awareness back to this experience when the mind wanders in thoughts or distractions of the environment.

            Purpose: to relieve early symptoms of tightness or tension in                     the shoulder and neck area.

            Raise the top of your shoulders towards your ears until you                                 feel slight tension in your neck and shoulders. Hold this                               feeling of tension for 3 to 5 seconds. Then relax your                                           shoulders downward into their normal position. Do                                               this 2 or 3 times.

Head Glide
         

        Purpose: To stretch chest, and shoulder muscles

        Sit or stand upright. Without lifting your chin, glide your head                            straight back. You know you are doing this exercise right if it gives             you the feeling of a double chin. Hold for 20 counts and repeat                     5 to 10 times.

Neck Relaxer

          Purpose: To relax neck muscles

          Drop your head slowly to the left, trying to touch your left ear to                         your left shoulder. Repeat on the right side. Slowly drop your chin                     to your chest, turn your head all the way to the left, then turn all                       the way to the right.

Shoulder Roll

          Purpose: To relax shoulder muscles.

          Slowly roll your shoulders backward five times in a circular                             motion. Then roll shoulders forward five times.

Broccoli
Tumeric
Green Tea
Blueberries
Sweet Potatoes
Wild Alaskan Salmon
Extra Virgin Olive Oil
Omega-3 Fatty Acid Rich Foods

Meat
Cake
Soda
Pizza
Alcohol
Sugar-rich foods
Starch—think white flour
Common cooking oils: sunflower, safflower, corn, cottonseed

Dressing:
2 1/2 T Lemon Juice
1  T Soy Sauce
1 garlic clove, crushed finely
2 t Sugar
Crushed Red Pepper (optional)

Preheat the oven to 450 degrees. Wash and thoroughly dry broccoli, then cut it into florets. You can use the stems as well—cut them into 1 1/2 inch bites. Toss them evenly with the olive oil. Place them in a pan, and roast in the oven for 15-20 minutes at 450 degrees. Look for browned florets.

For dressing, mix all ingredients well, except pepper. The taste may vary depending on the soy and lemon used. The sauce should not be overly salty, but tart and sweet. Vary ingredients slightly to taste.

Drizzle dressing on broccoli immediately after they are roasted. Sprinkle with pepper for a kick!

Visit our Store to purchase essential oils.

I have to give thanks to my Essential Oils Expert, Jesselynn, for helping me out: she advised using the essential oil, Clarysage, because it is a uterine tonic.  While clarysage smells beautiful: crisp, clear, and slightly flowery, it is also a natural inducer to help start labor.

Part of my pregnancy Thai yoga massage training includes knowing which accupressure points NOT to stimulate, for fear of aborting the baby.  However, when you’ve approached your 40 weeks, and with my client’s looming hospital induction pressure, I set about stimulating the heck out of my momma!  I used plenty of Clarysage essential oil — rubbing drops into her skin, while keeping her warm, and pushing the energy downward to help the baby drop.

In this video, an acupuncturist demonstrates some of the accupressure points to stimulate labor:

I have to admit that my full-body massage involved a lot more points that what’s in that video, and I also set the intention of rejuvenating my client so she would be energetically “up” for what lay ahead.  She’d built up quite a few knots in her neck and shoulders from carrying the baby, so a full-body Thai Yoga massage also helped her loosen up and relax into her body, which is crucial when you’re about to get primal!

A couple of days later, and just one day before her hospital induction date, I happily received this nice email from my client:

Just wanted to say thank you for the inducement massage. I am very happy to announce that my baby girl was born yesterday morning at 1:23 am. I’ll contact you later on for a post pregnacy massage. Thanks again.

Thank you for giving my mommy the massage.

Prepare for your childbirth with a few of our favorite essential oils, in this short video with Jesselynn:

• Clary Sage: a uterine tonic that speeds up or induces labor.
• DoTerra’s Balance Essential Oil Blend: to help calm and focus the mom during labor.
• Peppermint: gives invigorating energy for you!  Also great for back pain.
• DoTerra’s Deep Blue Essential Oils Blend: to avoid back labor.
• Helichrysum: to avoid or minimize perineal tearing.  Also helps you heal faster after birth.

Not all essential oils are suitable however.  In this short video, Jesselynn, our Essential Oils Expert, provides a comprehensive list of essentials oils that should be avoided while you’re pregnant:

Please see our other videos for the types of essential oil remedies suitable for pregnant women.  For further information, or to order online, please go to our Store.