Mindful Movement Meditation
Many people imagine meditation as being boring, quiet, and still. Though
some meditation practices look like this, there are other forms of meditation
that are almost the opposite. One type of meditation that contradicts this
view of meditation is mindful movement meditation.
What is movement meditation?
Mindful movement meditation is when you move through various postures or
movements with a mindful and slow pace. The key to movement meditation
is being mindful when you move. If your movements lack mindfulness, then
you are simply moving.
Mindful movement meditation is great for connecting your mind and body. If you struggle with identity or feeling like you belong in the world, movement
meditation may be a meditation technique that might help.
Being mindful while you move may be weird at first, but you will soon get
used to it as you practice. You can begin by thinking about how your body
feels. Do any muscles hurt? What feels good? Can you feel your breath?
These sorts of questions can help you draw awareness to yourself in a
You can also draw attention to how things interact with your body. Feel the
floor. Is it hard or soft? Hot or cold? These questions can help you feel
grounded in your world and better understand your relationship with it.
Movement meditation in practice
Once you become comfortable with being attuned with your body and
world, you can begin to do movement meditations. These meditations will
take a lot of practice and work to execute perfectly, so be kind to yourself
and allow yourself to make mistakes.
You should begin your movement meditations by sitting comfortably and
paying attention to the breath. Once you feel comfortable, put your hands
on your body, and feel your hands move with your breath.
From here, you can do any movement you like. One popular movement is
standing up. Feel how your muscles move and support your weight. As you
stand up, go at your own pace and listen to your body.
Once you are standing up, feel your feet firmly in the ground. Try to activate
your legs and core while placing your weight on all four corners of your
feet. This stance will feel awkward at first, but try to fight through the
Reach up with one hand like you are picking fruit. Notice how your
shoulders extend as your elbow straightens. Is there any tension? How
does your blood flow feel going up your arm? Now repeat with your other
Once you are ready, put both hands down and start to move around the
room. You can move in any way you like. Notice how your legs feel now
that they are no longer activated. After moving for a bit, sit back down and
compare how you felt at the beginning to how you feel now.
An asana is a body posture that involves sitting in some way. Yoga classes
are often a series of asanas strung together in a flow. Asanas can be a
great way to practice movement meditations, especially if you want to
challenge the strength, endurance, or flexibility of your body.
Watch the video below to learn how to get into 3 Beginner Asanas!
One of the most popular asanas is adho, or downward-facing dog.
Downward dog is when your hands and feet are on the ground while your
back is extended and hips reaching upwards. You can get in downward
dog by going to a plank position. From there, leave your hands and feet
where they are, but lift your hips backward and upwards.
Another popular asana is balasana, or child’s pose. Child’s pose is when
you are folded over your thighs. You can get in child’s pose by sitting on
your heels, and then folding over until your chest rests on your thighs. You
can choose to put your hands above or behind you.
Shavasana is another popular asana. Shavasana is known as corpse pose
because it involves laying on your back with your arms and legs extended
and relaxed, much like a corpse. This pose is easy enough to get into, but it
can be difficult to remain mindful during, making it a difficult pose.
When doing asanas, you can either do one asana at a time, or you can
string asanas together to create a flow. Either way, it is crucial to stay
attuned and mindful of your body. Asanas without mindfulness are just
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