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When you think of meditation, you may picture someone sitting quietly with their eyes closed. Perhaps you’ve tried it and found it challenging because your mind was too busy focusing on other things. Fortunately, there’s a more dynamic way to practise it. Movement meditation allows you to enjoy the benefits of meditation without the need for complete stillness.
What Is Movement Meditation?
Also called mindful movement, movement meditation allows you to participate in an activity while remaining conscious of your inner and outer world. It means being aware of your senses, emotions, thoughts and environment.
Moving meditation can be a powerful tool for living in the present moment, especially in today’s fast-paced lifestyle. This way of living has made multitasking and hustling common, making people forget to unwind and relax their minds. Movement meditation is a powerful practice that can help reduce short-term stress, regulate the nervous system and improve your well-being.
Try Movement Meditation in 6 Steps
You don’t have to be a tantric practitioner or a professional yogi to practise movement meditation. Here’s how you can start it today.
1. Choose an Activity
Stick with your everyday activities so your mind can relax into the flow. For instance, being mindful of scrubbing the bathroom floor makes the movement much different. You may feel your legs and back bend as you scrub the tiles. You notice the movement of the cleaning brush as it removes the dirt and find relaxation in the sound of the water splashing around.
Notice physical sensations, such as your muscles stretching or tiring. That’s when you’ll know when to continue or pause. You can also participate in activities that require more effort, such as dancing, martial arts, yoga and walking. Remember that you must be familiar with your chosen movement.
2. Do Proper Breathing
Breathing exercises can help reduce anxiety and help you settle into the movement. Keep your breath slow and steady — your mind will follow.
3. Follow the 3-3-3 Rule
Focus on the present instead of worrying about what might happen during practice. A popular meditation technique is the 3-3-3 rule, which allows you to concentrate on the present moment rather than your worries. Look around and name three things you see, three things you hear and move three parts of your body. It’s a simple yet effective way to be more mindful.
4. Unplug
Avoid listening to distracting music, talking to someone, scrolling through your phone or watching TV while engaging in movement meditation. Instead, take things slow and immerse yourself in it.
5. Keep Your Attention on Each Movement
Make a conscious effort to tune into your body’s physiological responses — breathing and heartbeat. For instance, if you choose walking as your activity, pay attention to the ever-changing sky, the wildlife you encounter, the ground supporting your feet and the wind touching your skin.
6. Go with the Flow
Don’t worry about messing up or questioning whether this practice works for you. Lighten up and allow yourself to experience the present moment. You’ll feel a lightness and sense of clarity after.
Try Movement Meditation Today
It might initially sound complicated, but you can reap all the powerful benefits of movement meditation with practise. Tailor your mindfulness practice to fit your needs — just remember not to pressure yourself to perfect it on the first try.
