While sitting idle with your eyes shut and focusing on your breath can be relaxing for some, it can really be a task for many. If you belong to the latter category, then movement meditation is perfect for you.
What is movement meditation?
Simply put, it is a type of meditation in which we are moving; and the #1 thing to keeping in mind while practising it is being mindful. For example, being mindful of your muscles as they move, or the feeling in your feet against the floor as you move.
By doing so, you’ll become aware of the different parts of your body, your heartbeat, your breathing, and even otherwise ignored parts such as hips, elbow, or cheek. You begin to pay attention to your body’s movements, and how it feels as it moves, bends, and twists. It’s one of the best meditations for stress, as slow movements will relax and calm your mind.
Something as simple as sitting on a beach in a blissful state and picking up handfuls of sand can be movement meditation.
What are the benefits?
- Reduced stress and anxiety
- Lower levels of blood pressure
- Encourages deep relaxation
- Increased concentration
- Helps reduce physical pain and boosts immunity
- Identifies and balances emotions
- Connects you to your spiritual purpose
- Promotes deep sleep
You can practice movement meditation at any time of the day, and at any place.
How can you practice it?
There is no one right thought, movement, or position to do it. Ensure that whatever movement you do, it involves slow movement and being mindful. Here are some ways to go about it.
- For five minutes, make every movement in total sync with your breathing. You can continue your normal breathing pace, or else, at a slow controlled pace.
- Place your arms on your chest, and as you inhale, let your arms extend outwards in front of you. As you exhale, let them return to your chest.
- Starting with your toe, spend 20 seconds at each joint in the body, and move it back and forth slowly. Feel the sensations in your body, as vividly as you can.
- Lie down on the floor and curl into a fetal position to hug yourself. Now, gently roll on the floor – left to right – while you continue to hug yourself. Think positive thoughts for yourself and your body. You’ll feel warmth, and relaxed sensations in your body.
Where can you practice it?
Movement meditation is best practiced on your own in the comfort of your home. There are a number of illustrative guided meditation videos on YouTube that will help you.
You can also try slow and mindful walking, and do everyday chores with mindfulness. Alternatively, you can also use apps such as,
- ThinkRight.me — It uses the power of meditation and different mindfulness techniques to help you grow mentally, emotionally, and spiritually.
- Headspace – Their guided meditations on various topics helps you power through modern-day problems.
- Calm – It’s best for people who tend to overthink and experience trouble sleeping.