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15. Walking with Visual Tracking

When you experience stress or tension, your brain and nervous system encode it as a multi-sensory pattern. This pattern can include the felt sense of your body (somatosensation), along with visual, auditory and sometimes even taste and smell associations. Because these patterns are stored through multiple sensory channels, creating new patterns of ease, comfort and freedom in the body and nervous system is often most effective when using multi-sensory techniques. 

Humans are highly visual beings, and a significant portion of your brain’s wiring is involved in processing and integrating visual information.

This technique integrates principles from Cognomovement and the Medical Medium. For a deeper and more powerful experience, you may also integrate vocal toning practices as described here while performing.

 

While performing the following technique, make sure you continue to breathe as described below. Consider toning on your exhale for an even more enhanced effect.

    1. Inhale gently through your nose
    2. Pucker or purse your lips as you fully exhale all the air out of your lungs sensing your front lower ribs drop downwards into your belly and your abdominal wall draw in and engage.
    3. Pause ~3 seconds after each exhale.
    4. For even more therapeutic effect perform vocal toning practices or frequency listening.

Instructions:

Ideally you would perform on an even trail where there is limited risk of tripping on any uneven surface with high scenery (like trees) around you to look at. 

While walking perform the following visual tracking patterns as you notice the scenery around you, particularly above you such as trees and birds.

  • If you notice any areas that are difficult, such as the high regions, you may spend more time in that range.

Horizontal Visual Tracking

  1. Track your eyes side to side, beginning low and gradually moving upward as high as possible without moving your head or neck.

Infinity Visual Tracking

  1. Move your eyes in a large infinity (∞) pattern, moving upward through the center before moving outward to the sides.

Bonus

  1. If you are walking in a location where there are twigs on the ground, gather them up and break them into small pieces as you walk.
  2. If nearby, focus on the sound of a single bird call.
  3. If you are walking in a loop, choose to walk in the counterclockwise direction.

 

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