When there is a chance for a 10 minute walk, here is a meditation for problem solving I find useful. Even circling a large parking lot when no chance to go into the country is an opportunity …

Setting out on a familiar pathway, let arms swing at your sides in opposition to legs: when left foot steps forward, right arm swings forward.

By walking a familiar path, there is more opportunity for concentrating attention while traveling the upcoming guided inner journey.

Begin by mentally counting the in-breath as 1, 2, and the out-breath as 3, 4. When the pattern of breathing is established, let go of counting.

As the body warms, regular breathing settles into its automatic pattern; thoughts begin to clear.

On the imaginary pathway of mind, just up ahead is a long strand of beach; a sunrise bursting upon the horizon.

Walk along toward the sunrise in your mind, feeling a rise in energy and spirits in the growing warmth of sun. Let sunlight dispel any gloomy thoughts by replacing them with caring thoughts for another.

If a problem comes to mind, form it into a question that asks for action.

Example: A school friend or co-worker is getting on your nerves. Form the question "How can I get along with ... better?"

Moving on, absorb the warmth of sunlight while noticing possibilities coming to mind for solving the problem. Next, make the mental decision to go with the solution that brings a positive result for all.

Because of making the decision to act in a positive way, enjoy the feelings of increased energy in body, emotions and mental alertness, along with the satisfaction that comes with discovering how to solve a problem as a win-win solution.

As time for the walk comes to an end, mentally sit on a convenient boulder and view the sun-lit horizon; know that by making inward journeys as this, problems can be sorted out, leading to solutions for the common good.

Finally, coming back in mind to the familiar pathway and concluding the walk, take a deep breath; refreshed, energized for constructive action.

Walkin' along
Refreshed in mind
Solutions arise
Feelin' fine

Article by Susan Helene Kramer
Photo credit Stan Schaap; Hoge Veluwe National Park, The Netherlands

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For offline reading

Meditation for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.

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