While many people recognize the benefits of meditation, a significant number still hesitate to engage in it. The idea of sitting still for extended periods can feel overwhelming, uninteresting, and even like a waste of time.
However, what if you could tap into the profound benefits of meditation without having to remain sedentary? Imagine being able to calm your mind while engaging in other physical activities.
By connecting your breath with movement, you can enter a meditative state. This means that you don’t have to be completely still to experience meditation—movement meditation offers a practical solution, particularly for those who find it difficult to remain in one place.
At a glance, seated meditation and movement meditation may seem worlds apart, yet both share essential techniques. Both practices typically incorporate breath work and utilize an anchor to help focus the mind.
Here are five movement meditation methods you can explore, complete with suggested anchors to keep you grounded throughout your practice.
1. Dancing
Dancing is a fantastic way to dive into movement meditation, as it doesn’t require any skills or training—plus, it’s incredibly enjoyable! Start by playing your favorite song and allow yourself to move freely. Initially, you might want to stick to just one song, but as you become more comfortable, consider creating playlists of three or four tracks. Use your breath as an anchor by focusing on the sensations in your body as you dance, beginning with your feet and gradually moving your attention throughout your entire body.
2. Running
Embark on your movement meditation practice the moment you lace up your running shoes. Start by slow, deep breaths and focus on the task at hand. As you run, use the rhythmic sound of your feet hitting the pavement as your anchor. Allow any stray thoughts to fade with each step. If your mind wanders, gently redirect it back to the cadence of your stride.
3. Walking
For those who prefer a gentler approach, walking offers an excellent option for movement meditation. Find a space where you can walk slowly, such as a long hallway, backyard, or open field. Focus on the sensations in your feet with each step you take—walking approximately 10 to 15 steps before turning around and repeating the process. Your anchor will be the feeling of your foot lifting and lowering as you maintain a mindful connection to your movement.
4. Shaking
If you’re feeling particularly tense, shaking can be an invigorating way to release pent-up energy. Begin standing with your feet hip-width apart and start with one arm, shaking it gently. Then, switch to the other arm. As you shake, you can use the mantra “let go”—saying “let” with one shake and “go” with the next. Continue this practice through your entire body before returning to a standing position.
5. Cleaning
A unique option for movement meditation is cleaning, which brings the bonus of a tidy space! Many cleaning activities involve repetitive movements, ideal for meditative practices. When vacuuming, for example, inhale deeply as you stretch your arm out, then exhale as you pull it back. Maintain good posture by engaging your core, keeping your gaze soft. Allow the rhythm of the task to encourage relaxation throughout your body.
What’s wonderful about movement meditation is its simplicity—no special equipment or props are needed! (Not even a cushion!) As long as you keep a mindful intention behind your movements and stay connected to your breath, you’ll be able to cultivate a practice that helps you slow down and quiet your mind.
Which movement meditation practice resonates with you the most? Are you inspired to try any of these techniques? — Elysha
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