Meditation for Movers

Have you tried traditional meditation (sitting still in silence) and just felt twitchy or unable to clear your head? Perhaps you feel like you “can’t meditate” or that meditation is just not for you. Before you dismiss the idea entirely, give one of these moving meditations a try. Yup, you can move and meditate at the same time. Pretty cool, huh? And given the beautiful weather lately, what better time to move your practice and your meditation outside than now.

Walking Meditation

This is just as simple (and difficult) as it sounds. Find some space and time so that you can practice being quiet and drawing your energy and attention inward. This doesn’t necessarily mean the space has to be quiet, that’s up to your preference. Notice your breath and the way the ground feels under your feet. Notice the air moving around you and the way the sun or shade feels on your skin. Take a deep breath. Is the air warm or cool and how does it smell? When you’re ready, begin to walk. Move slowly and with your breath. Feel one foot rise up off the earth and then reconnect with the ground. Notice your heel touch first, then through the middle and ball of your foot and finally the toes. Feel your foot bear the weight of your body and be pressed into the earth. Notice all the muscles your body needs to engage to simply walk. Take in all the colors and sounds around you. If you’d like, you can add a count to your steps. 1. 1, 2. 1, 2, 3. 1, 2, 3, 4. etc. until you reach 10. If you find you’ve gotten distracted and lost count begin again. This will help you discover mindfulness.

Moving Meditation

Unroll your mat. You can do this inside, but I prefer to be outside. Find some time and a space you where you won’t be disturbed and where you feel safe to express yourself. Start in a very comfortable position (child’s pose or mountain pose, for example). Close your eyes and spend a few minutes breathing and drawing your attention inward. Once you feel calm and peaceful ask yourself what movements you need in this moment. The answer might take a little time, but once it surfaces, begin to move. Keep your eyes closed unless you need to open them for balance. Make each movement slow and deliberate. Notice your breath. You might begin with a head roll, rocking side to side or by feeling your pinky finger connect to the mat. Thankfully, there is no right answer. Just see how the practice moves you and enjoy the ride!

#meditation #movingmeditation