We’ve all heard that taking life at a slower pace can lead to lower stress and improved health. And that a way to facilitate that is by meditating to bring calm to what is referred to at the David Lynch Foundation for Transcendental Meditation as “the gotta, gotta mind”. If you recoil at the thought of jumping right from multi tasking to sedentary introspection, there are other viable options you can turn to. Moving meditation is a mind-body practice perfect for people who struggle to stay still. These activities enable you to meditate and move in tandem.

Walking – The easiest way to start is usually the best way to start. Walking is a familiar activity you can be confident about turning into a walking meditation. All it takes is setting an intention to go outside and walk slowly, conscious of each step and breath with no destination, no phone, no objective other than to continue in a “focused manner to cultivate awareness of the present moment.” You can give this practice a whirl by walking around the neighborhood or through a labyrinth. Following a single path where you wind your way around the perimeter to the center and back out again, labyrinths are used world-wide as a meditative tool to quiet the mind. It’s the physical manifestation of finding your center, allowing you to unwind as you wind your way along the route. Use this handy labyrinth locator to see if there’s one in your area.

Yoga – This is probably the first method that pops into your head when you hear moving meditation. Yoga’s popularity has skyrocketed in recent years due to its many benefits and range of accessibility. This combination of physical postures, focused breathing and mindfulness was originally a meditative practice developed “to achieve tranquility of the mind and create a sense of well-being“. As Cyndi Lauper puts it: “Yoga’s great, because it just puts you in a zone mentally.” It’s offered in many forms for all fitness levels, like Viniyoga which adapts postures to each person’s needs and abilities to the more demanding Ashtanga. From chair yoga for seniors to goat yoga for animal lovers, it has something for everyone.

Tai chi & Qigong – Similar in action yet different in focus, tai chi and qigong are ancient Chinese low-impact moving meditations that include deep breathing to improve mental clarity and craft a sense of calm. Tai chi is a martial art comprised of slow, consistent motions based on improving physicality through coordinated movements, known as forms. A blend of body work and clear mind movement, this meditation on wheels provides the dual benefit of increasing mental clarity and physical strength. Qigong is more of a wellness system, emphasizing healing awareness by feeling sensations within the body as you flow through the poses. With its core principles of posture, concentration and visualization, it’s a fusion of movement and mindfulness that can ease your stress and improve your quality of sleep. Both these practices encourage a mind-body connection that can have a positive impact on your overall well being.

Dancing – There may be something to this dance like no one’s watching thing after all. Dance meditation, also known as conscious dance, is a combination of free-form movement and present-moment awareness where practiced steps go out the window in favor of moving your body intuitively. In addition to being a fun form of aerobic exercise, this method of dancing is a grounding technique that can increase mindfulness and enhance quality of life. Emphasizing self-expression and creativity, it’s about harmonizing with the rhythm of the music while focusing on your breathing and literally dancing away intrusive thoughts. All you need is your favorite playlist and a space to let loose.

Cleaning – Really? Cleaning? Yes! It’s a practical moving meditation where you can simultaneously get through your chores and get in the zone. This traditional Zen meditation is a great fit for multi taskers who feel the need to do something. It’s not about finishing – more laundry, more dishes are all a part of life – but about embracing the task, appreciating it for what it is and concentrating solely on what it is you’re doing. Lose yourself in the progression of the chore: inhale the smell of clean laundry as you fold it, feel the soap and warm water as you do the dishes. As Japanese monk Shoukei Matsumoto wrote “Cleaning is training for staying in the now.”

Just when you thought there was no way to integrate meditation into your already packed days, along comes these dual activities that can improve your body and your soul. Pick a method that resonates with you and don’t be shy about incorporating moving meditation into other aspects of your life. Anyway you look at it, moving meditation has just too many advantages to move past.

Explore what method of moving meditation is right for you with a member of the RCNY Mental Health Coach team. Your coach will listen actively, without judgement, and guideyou through assessing your needs and developing goals for next steps. For more information reach out to Cindy via phone at 631-921-4085 to have a confidential conversation or contact her directly via email here.

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