Action

Compassion

Running Meditation
Running Meditation is considered a powerful informal
practice. However, it does not replace formal practice.
Cliff Notes:
-Tune in.
-Work The Body.
-Observe the mind in relation to the body.
-Choose an area of focus (breath, mantra, concentrating on greeting the
earth with your feet, etc).
-Observe your personal status of concentration, awareness, and
equanimity.
-No evaluation, only appreciation. No final product, commitment to
process. No failure, just take rest and try again.
-If you lose focus, try again according to your own rhythm. If you feel you
are doing well, question yourself and raise the stakes.
-Work the Body.
-Tune in.
-Forgive imperfection, nurture discipline.
-Rinse and repeat.

Intention
I know. It sounds trite. But take the time to be a student, check in to your current state
with openness and humility. What are the underlying tones? Intentions? Emotions?
Dominating thoughts and themes?
Meditation truly is all about you. Take the time to be selfish and realize that filling your
own cup allows you to give the most. Meditation is invisible, keep it to yourself. Dont
make the practice a big deal, just commit to this idea that you have inherent worth and
value by simply being.
Rowdy Rainbow Tip: Meditation is about HOW you experience, not WHAT you experience.

Running
When I do informal practice, I focus the ground of awareness. This means I approach my
own mind like a farmer assessing his land. I cultivate the health and robustness of my
soil. I focus on thinking itself, awareness itself, emotional ebb and flow itself. At first this
will feel very confusing, it might even feel like it is nothing more than an idea you hold in
your head. Keep holding the idea. It is like a 5 pound dumbbell you volunteer to carry in
your mind.

High intensity interval running is also wonderful for meditation. Notice how the mind
expresses itself as you go through all the phases of your exercise program. Design
something that is fun and sustainable for you. Decide when it is time to rest extra, decide
when it is time to push extra. Work that muscle of concentration, awareness, and
discernment. Trust that any time spent processing and studying the self is worthwhile,
even if the immediate product is imperfect.
Happy Rainbow Tip: Keep in mind that your psycho-biological status is constantly at play.
Running will bring on a variety of chemical and hormonal responses. Meditation has the hidden
premise that you are beyond all these phenomena. You are consciousness itself behind it all.

Final Thoughts
Meditating on an idea means that you hold it in the mind, even when it feels pointless. In
meditation, we sometimes override our own thoughts. Sometimes we say no an aspect
ourselves. Sometimes doing so opens a door elsewhere in our consciousness.
Truly only you can decide when it is time to push and when it is time to pull. Only you can
decide if a mental channel needs to be opened or closed. Furthermore, in meditation, once you
make a decision, you remember impermanence and commit to both the decision you made
and fluidity itself.
If you cant decide, in meditation, rest in the unknown. Clarity can arise from confusion if you
are truly loving yourself.
I wish you love, healing, and truth above all.
I bow to you. Thank you for reading. Thank you for committing to yourself.

Larry Li, 604 346 9382

larry@actioncompassion.com