Movement Meditation

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How can Movement Meditation help you?

Movement Meditation is an umbrella term for a rich variety of meditative techniques grounded on repetitive, mindful movements.

Moving Meditation is a meditative state, a shift of consciousness while doing simple movements. It involves moving slowly, firmly, and rhythmically, with correct postures and with deep continuous breaths. The physical movements help you focus your thoughts on the movements themselves, allowing you to flow in the river of your unguided thoughts while keeping your mind clear and focused.

Movement Meditation can help you:

  • Reduce Stress and Anxiety
  • Get Better Sleep
  • Improve Your Immune Functioning
  • Increase Longevity
  • Get Relief from Pain (Better Me)
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 Movement Meditation and Mindful Movement allow you to check in with your body and get moving in a way that can help lower stress, release stagnant energy, and strengthen your mind-body connection. It’s a great way to practice self-care by incorporating both mental and physical well-being. 

The principles of Movement Meditation/Mindful Movement are the same as any other mindfulness practice. The goal is to bring your full attention to the present moment to experience the here and now. You bring your awareness to your movement and focus on your breath and/or the way your body feels as it moves.

When your mind wanders, you bring your attention back to the practice, to your breath, to your body. (

Moving Meditations can be as diverse as your creativity will allow, including active breathing exercises, walking Meditations, Tai Chi or Qi Gong, stretching and Yoga, dancing, a work-out practice, etc. Again, the key is to bring your awareness and attention to the present moment and focusing on how your body feels as it moves.

The benefits of Meditation cannot be ignored, but not everyone finds it easy to sit in one spot and focus on their breath or some object. Additionally, not everyone has the time to sit and meditate during his or her day. This is why another type of meditation, called Movement Meditation, can be so beneficial.

Movement Meditation focuses on the movements of the body rather than the goal of the movement. For instance, picking up a book is not normally registered by your mind, but being mindful of the process makes the movement much different. For instance, you feel the bend of your legs and your arm as you reach down for the book. You notice the movement of your head as it looks toward the book. You feel the book against your hand as you begin to pick it up. You notice the extra weight in your hand as you lift the book toward you. All of these things are in your awareness during movement meditation.

Have you ever sat on a beach in a blissful state and picked up handfuls of sand that mesmerized you as you watched them run through your fingers. You probably felt individual grains as the sand left your hands. You may have noticed the way your fingers felt as they opened to let the sand the go through. Other things such as the way you were sitting and breathing may have entered your mind. You were focused and centered, yet you were still moving. This is what movement meditation is all about.

Movement Meditation is not your usual meditation where you sit still and focus on your breath. Instead, you are moving through various positions with a mindful and slow pace. Mindfulness is the biggest part of Movement Meditation; for example, being mindful of your muscles as they move or the feeling of your feet against the floor as you move. You notice various parts of your body that are otherwise ignored, such as you hip, elbow, or cheek. You begin to pay attention to your body and how it feels as it moves, bends, and twists. Even your breathing, heartbeat, and other inner sensations will be better noticed when you are mindful of your body. (American Institute of Health Care Professionals – AIHCP)

Movement Meditation is a great option if you have trouble sitting still. It can also be a great option if you’re feeling sluggish and think a seated practice might put you to sleep. It’s an active form of Meditation where your movement guides you.

Movement Meditation is good if you’re someone who finds peace in action and prefer to let your mind wander.

Although many people think of Yoga when they hear the term Movement Meditation, this practice may include walking through the woods, labyrinth walking, gardening, Qi gong, Tai Chi,  and other forms of motion (often gentle but can be strenuous as well.

Explore the Research

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