Meditation is a useful method for relaxing the mind and fully immersing oneself in a level of awareness that differs significantly from one’s normal state. It is a mental exercise that requires relaxation, focus, and consciousness. In theory, it is similar to physical exercise, but for your mind. There are so many types of meditation, and body-mind movement meditation is one of them.
There are so many movement meditation benefits that we can’t ignore them. A lot of people find it a little bit awkward to sit in silence for several minutes to meditate. It is not easy for beginners, specifically, to breathe deeply and be able to control it or focus on a specific object for a long time. That’s why movement meditation is so beneficial for those who are extremely active and can’t concentrate. By practicing body movement meditation, they can be able to breathe healthily and practice those movements.
So, what is movement meditation?
Meditation activities or exercises that motivate the body and mind through quiet and meaningful breathing or movement are referred to as “movement.” Movement meditation allows us to experience physical sensations as well as gravity and power as incarnated manifestations.
Movement meditation is not the same as sitting still and focusing on your breath. Instead, you move through different positions at a purposeful and slow rhythm.
For instance, being aware of your muscles while they move or the sensation of your feet walking on the floor is the most important aspect of movement meditation. You become aware of areas in your body that you would normally ignore, including your hip, elbow, or cheek. You start paying attention to your body and how it moves, curves, and twists. When you are mindful of your body, you will be more aware of your breathing, heart rhythm, and other internal feelings.
Moving meditation is not a new concept; yoga, Qi Gong, and t’ai chi are all types of mindful movements that focus on creating mental space and calm thought. However, I believe that freeing our movement from sequences or postures is essential for getting out of our heads and totally integrating into the body.
In other words, moving meditation is a meditative condition characterized by a shift in awareness while performing simple movements. It is a technique for relaxing the mind and increasing awareness. Meditation is usually linked with silence, lying or sitting in a comfortable place, and focusing on the breath. However, movement can also serve as a gateway to meditation.
What are the benefits of moving meditation?
Meditation has a vast number of scientifically verified benefits. The following are some of those benefits:
- Reducing stress and anxiety: We experience stress and anxiety on a daily basis. There is a huge pressure on us to perform well at work and at home. Stress has a slew of physical and mental negative health problems. Stress can physically hurt our heart muscles by raising our heart rate and suffocating our blood vessels. Research has found that movement meditation is helpful for relieving anxiety, pain, and depression.
- Enhancing immunity Research was carried out in 2003 to particularly study the impact of meditation on immunity. So many biologics employees took part in weekly meditation training for eight weeks. It was then determined that they had relatively higher levels of antibodies than the group who did not practice meditation, as well as elevated numbers of antibodies compared to when the study began.
- Improving the Quality and Deepness of Sleep: A good night’s sleep allows the body to refill its energy reserves and plan for the next day’s tasks and projects. While you sleep, your brain gathers all the necessary information and discards any extraneous information from the day. When concentration levels are at their maximum, everyone wants to stay creative, active, and energetic. However, lack of sleep makes people irritable and tired all the time, lowering their mental capacity and ability to focus.
- Relieve physical pain: movement meditation has been shown to help people relax, relieve stress, and strengthen their minds. Unexpectedly, it can also help with physical pain relief, not only mental pain. Research has shown that by practicing meditation, the effects of intense pain can be reduced. New research discovered that practicing a daily 20-minute workout of mindfulness meditation by participants over four days decreased pain intensity by 27% and emotional pain by 44%. Meditation lowered pain scores even more than morphine or other pain relievers. which usually minimizes pain scores by about 25%.
How do you meditate while in motion?
Contrary to what some people think, meditation does not have to be performed while sitting properly still. This is particularly relevant to movement meditation, which is simply meditation while moving. To be more specific, it is moving while being fully conscious of the body’s movements.
So how do we practice body movement meditation?
There are various techniques and different ways to practice movement meditation. There is no such thing as a perfect place, though, or movement.
Many people practice walking meditation, which involves walking slowly and calmly in a preset space multiple times while observing the wind against their body and the ground beneath their feet.
Whatever type of movement meditation you practice, it all involves slow movement and mindfulness.
These 10 steps below are the techniques and methods in which you can practice movement meditation starting in a sitting position:
- find a calm place and sit there for a few moments in a comfortable position, trying to associate your breath with your body. Connect your breathing with your movements with each other and make them one.
- while you exhale and inhale and breathe deeply, place your hands on your body and feel it. Feel how your body moves. Observe how your arms stretch and come back softly.
- try to stand up and observe what happens. You will feel your hands touch the floor while you are standing up. Your legs will stretch and your spine will lengthen.
- after finally standing up, focus your attention on your feelings, and see if there are any unpleasant or annoying feelings. Then balance your body to get rid of those uncomfortable emotions.
- Begin at the top of your head and pay attention to any emotions or feelings that you think of. After you’ve felt the feelings on the top of your head, move on to the cheeks, nose, ears, lips, chin, and neck. Continue to move through your body, trying to register any feelings you may have, until you finally reach the tip of your toes. This procedure does not have to be lengthy or brief. It is critical to move at your own speed and not to make judgments on how quickly or slowly you are moving.
- Don’t focus all your attention on just one area in your body; instead, focus on your whole body parts.
- Lift your arm in the air and observe how your toes raise off the floor to give your arm more height. Observe how your body moves and how all your body parts are working together to accomplish that action.
- then repeat the same action with the other arm.
- Start moving around the area you’re in after you’ve left your standing position. Take note of the feelings that arise as you begin to move. Your feet, legs, hips, and stomach all cooperate together to perform a movement.
- The final step is to sit back on the floor and observe your body as it crunches and curves. Finish the same way you started, and make sure your breath is in sync with your body.
This is only one type of movement meditation. But there are so many other methods that you can try. For example, touching things. or dance slowly and harmonically. The goal is to be aware of your body and the feelings it produces.
If you are an active person and can’t calm your mind during sitting meditation, then try movement meditation. It can assist you in increasing your focus and stilling your mind, allowing you to enjoy the benefits of sitting meditation, such as calmness, less stress, and concentration. Use your fingers or other parts of your body to bring your mind’s attention back.
Finally, movement Meditation entails being aware of the feelings that arise during movement. This kind of meditation can be practiced while walking, dancing, cooking, or even getting ready for bed.
What are movement meditation techniques?
We all know how much movement or any other type of meditation can be so beneficial for our health, both mentally and physically. The idea of sitting still for a longer duration appears difficult, uninteresting, and, quite honestly, a waste of time.
Meditation has proven to be effective for many people, but what if you could enjoy the benefits of meditation without sitting? And what if you could do something else, like play a fun game, while also getting a clear mind?
The two practices (sitting position and movement meditation) can be very different, but they share several techniques. Both frequently incorporate the breath and rely on a rule that is mind concentration.
- Dancing: dancing is a great method to practice movement meditation because it requires no skills or training to start, and it’s also a lot of fun! When you’re alone at home, turn on your favorite music and start moving your body freely.
As you dance, pay attention to each part of your body. Begin with your feet and focus all of your attention on them. Then you’ll slowly browse through your entire body, recognizing and letting go of any feelings that arise.
- Running: If you like sports and want to clear your mind at the same time, you can practice movement meditation by running. Authorize distracting thoughts to fade away with each step. When your mind loses focus and wanders, bring it back to the rhythm of your steps.
- Walking: Walking is a perfect option if you prefer to practice in a low-impact manner. You can choose to walk in a hallway, your backyard, or any other place where you can walk slowly. Draw your attention to your feet as you take steps and feel your toes for the duration of the process. Start by taking about 10 to 15 steps, then turn around and do it again. The feeling of your foot lifting and lowering is your focal point. Try to walk with the intention of staying in contact with your feet.
- Shaking: Shaking is a great way to burn off extra energy if you’re feeling particularly nervous. Start by standing with your feet approximately hip-width apart. Begin by shaking one arm gently. Then repeat with the other arm. On the first shake, you’d say “let,” and on the next shake, you’d say “go.” Repeat it as you work your way through the rest of your body. Then Return to standing up to finish the training.
- Cleaning: you will get a clear and relaxed mind and a clean house at the same time if you use cleaning as an exercise to practice movement meditation. Many cleaning tasks necessitate repetitive movement, which is ideal for meditation. It enables us to focus on the movement’s rhythm. When vacuuming, you would inhale as you extended your arm and exhale as you brought it back in. Make an effort to maintain a strong body position and avoid hunching. Keep a delicate stare and draw your navel to your spine. Relax and enjoy your body.
The benefits and advantages of movement meditation are how simple it is to practice. There are no objects or special equipment needed. You are engaging in an exercise that will assist you to slow down your reflexes and calming your mind as long as you put intention behind the movement to stay in contact with your breath during the meditation.
Your life will change forever. Promise yourself after reading this article to include movement meditation in your daily routine.
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