5 Ways to Get Moving with Meditation

For some people, meditation is motionless. Its actions are limited to closed eyes, open palms, and crossed legs. But that’s just a small part of a much larger practice.

Meditation can take many forms. It can be solitary and still or communal and active. The latter provides the same relaxing results by using distinct movements and behaviors. A person must be attentive and solely focused on the task at hand. When done correctly, meditation can reduce stress, lower blood pressure, boost your mood, and promote self-awareness.

Here are five examples of active meditation:

  1. Walking: Walking meditation, also known as mindful walking, is a simple way to engage your mind and body. Often used as an introductory practice, there is no time requirement or speed limit. Popular techniques include counting steps and walking clockwise. For best results, start with small intentional strides and build from there. The University of Michigan has a great video that demonstrates what walking meditation looks like.
  2. Dancing: Dance medication is a full-body experience that can be performed individually or in a group. It incorporates mildly-enhanced music that encourages intuitive movement and rhythmic breaths. The goal is to suppress the ego and ignore distractions to become a free-flowing vessel.
  3. Yoga: Meditation has always been part of the yoga practice. Centering one’s breath is a core principle. With yoga meditation, you perform each movement while focusing on one thing (i.e. breath, image, sound). Some may utilize chants to strengthen the alignment between the spiritual and physical.
  4. Drawing: Drawing is both creative and therapeutic. For years, it’s provided a safe outlet for people dealing with various types of trauma. Drawing is an effective way to release tension and calm the mind.  It doesn’t need to be picturesque or professional quality. Images can include doodles, patterns, or even coloring books.
  5. Hiking: What’s more relaxing than a scenic hike? Hitting the open trail is an active meditation that combines nature, body, and breath. Hiking is a great way to decompress and recharge. It also allows you to reconnect with yourself and your surroundings. Just clear your thoughts and embrace the journey ahead.

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Photo credit: Daniel Balakov

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