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| Movement meditation |
mindfulness movement meditation is a form of exercise, which we do in our day to day life without knowing to it, but in movement meditation, we focus our attention to wherever we want without distracting
Table of Contents
What is a movement meditation
movement meditation is a poster or activity which we do in our daily life, by practicing movement meditation, we are aware of our body and circumstances without distracting from it
It means when we do movement meditation we can feel our body moving or changing from one posture to another without any force or strain,
Walking meditation has different names in each religion,
In Buddhism it is called ” kinhin”, Japanese or Chinese ” jinxing”
It is often practiced by monks, yogis, priests after for a long period of sitting meditation, its main focus is to keep the body on its natural rhythm
Managing the rhythm of the body
In Chinese Ch’an Buddhism ( the original, Chinese Zen Buddhism) the rhythm of the Walk is set by the rhythm of the breathing,
When one full breath ( an inhale and an exhale) means one step, a straight continuation of sitting meditation practice
In Japanese and the source of rhythm would be set by an outside source the beats on a wooden fish (mokugyo) that is also used in different chants and practice with a similar role of determining rhythm
In both traditions, the practitioner would Walk in a room, clockwise into the rhythm set either internally (breathing) or externally (mokugyo) covering one first with other hands palm, either in front or behind the body
Qigong exercise
Qigong is one of the most ancient exercise method known to man, it is originated from ancient China, it is the art of cultivating internal energy,
The origin of Qigong are obscure, both Buddhist and Daoist tradition may claim to be the inventor of a certain practice, but the Qigong is much older than as it is known for thought today
Even different Schools, tradition offer a different approach to Qigong with different methods, what they all have common is the health and spiritual benefit of practice
On physicological level Qigong practice is beneficial for the joints, bones, circulatory system, lymphatic system, and digestion. Qigong has numerous form an approach all of them advocating general health and longevity
Baduanjin
The sequence of movement introduction here is best known as the standing exercise of BaDuanJin, the famous ” eight pieces of barcode” or eight treasure,
With origins as obscure as Qigong itself, according to Shaolin Buddhist tradition, their health and longevity practice was introduced by the Buddhi Dharma his book “yinjin Jing ” or ‘sinew changing classic ‘ as part of a longer set of Qigong exercise from which the eight best moves were distilled,
These have been, at a later date, extending to included twelve movements in total, into what is commonly known as Baduanjin today
Other sources date these exercise from much earlier, and some legends even claim BaDuanJin to be originated from one of the eight legendary immortals of the Daoist tradition
How to breathe during practice
Buddhist tradition and Buddhist usually advocate abdominal breathing, for the individual practice it is not important, you may use ( full ) abdominal breathing or embryonic breathing
As is more comfortable, feel more natural whichever helps the practice, it is useful to feel the energy BaDuanJin can be practiced purely as a mobility exercise and gently stretching
to became a moving from of Qigong meditation the same breathing should be practice as during sitting Qigong meditation, this will allow for greater awareness of the Qigong accumulating in the body
Note:- the below picture are taken from the book ” Qigong Chinese movement & meditation for health
By Danny Connor
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| Walking meditation |
Healthy walking exercise
This exercise has received much acclaim in China over the past few years, created by an old woman name Gup lin
Who is reputed to have cured herself of chronic illness through this method of practicing
when stepping forward remember to rise the to open the Yong Quan acupoint (below the ball of the foot)
when practicing remember to breathe in on two steps and breath out on one, two in, one out this method of walking also involves the arms swings from side to side with one hand in front of the dentin on the completion of each step
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| Look at the sky |
The farmer looks at the sky
stand naturally put your hands on the kidney area, you will feel warm hold, that position for a while and then slowly band backward and look up at the sky,
Then come back to the original position
Benefits:- backache, tired body, bags underneath the eyes and the suffering from the low energy
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| Looking at sky |
Scooping the sea while looking at the sky
put the left leg forward, making the bow step lean your body forward, bringing both hands to cross in front of the knee, breath out at the same time
cross the hand as they continue to follow the body as the gravity changes to the back leg, the hands open and separate, and the heads finally looks at the body changes to come forward, your breath out and the hands gradually sink in front of your knees again
Repeat the exercise with the opposite stance, practice three to four times each way
Point to note:- as your body lean forward, your back leg straightens as your front leg bands, band your body forward as much as you comfortably can When looking at the sky extend your arms out words with slow natural breathing
Benefits:- practicing this exercise induces the muscle to relax, improve the blood circulation and balances the blood pressure
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| Looking at moon |
Looking at the Moon by turning the body
adopt a standing position with your arms at your side, keeping your arms straight, turn your body to the left and swing both arms along a parallel path upwards and to the side, allowing your right elbow to band naturally, left Palm facing upright Palm facing down
repeat this moment both side and practice the exercise 8 to 10 time
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| Rotating wheel |
Rotating wheel in a circle
stand naturally, bring both hands crossed in front of the stomach, Turn to the left side, keeping your arm straight, the arms follow the wrist movements moving upward around over the top of the head, palms facing forward breath in at the same time as a hands drop down the other side breath out
Repeat the exercise 4 to 10 times its side
Point to note:- while rotating the waist the arms follow the movement and both palms face the same direction
Health benefits:- This exercise practiced slowly is good for those suffering from low blood pressure, it also helps in the recovery of a tired body and reduces stillness in the back
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| Rainbow dance |
Rainbow dance
rise up both hands to the front of the chest straighten the leg and bring both hands over the head, strengthening the arms, Palm should face each other breath in
move your weight to the right leg, bending the knee at the same time, straighten the left leg and raise the heel of the floor so that only the sole and the toes are touching the floor
bring the left hand down to the horizontal level of the left side with the palms facing a semicircle bringing the right Palm over the head as the whole body moves to the right side, breath in
Repeat the above exercise on the opposite side swaying gently from side to side in a smooth continuous motion
Perform the exercise six times
Point to note:- the hand’s movement should be coordinated with the breathing and the movement should have a gentle and flowing appearance
Health benefits:-. This exercise is designed to balance the blood pressure, aid the digestive system and relieve stomach ache
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| Open chest |
Open chest
stand naturally with your legs straight raise your hands to the front of your chest separate your arms to the side as you open your chest and breath in
bring the hand back to the body in a circular motion finishing with the hands in front of the stomach as you and your legs and breath out
Point to note:- when your hands are at chest height both body and leg strength up at the same time when the hands sink in front of your stomach your legs need to band at the same time, up and down bands and straighten breath in breath out in a coordination
Health benefits:- This exercise is beneficial for those suffering from depression, insomnia, and hypertension
Movement meditation for sleep
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| Sleep meditation |
To start, wear loose-fitting, comfortable clothes, with absolutely no tight parts,
no strings or elastics. Everything must be as light and loose as possible. Lay flat
on your back, on an even, but comfortable surface. A yoga mat or similar would
suffice.
Your palm should be turned upwards, with your arms straight by your
side, but not touching your body. Your legs should be straight, with feet a few
inches apart. Let your feet drop towards the outside, do not try to hold them up
by force.
Now close your eyes and calm your mind and breathing. Practice the
meditation technique of your choice to achieve internal calmness. If you have
not mastered any meditation techniques yet, it is most possibly too early to start
here.
Your breathing should follow the technique, you find easiest to maintain,
without much attention paid. Simple abdominal breathing would be sufficient.
When your mind and breathing are calm, you are ready to start getting into
Shavasana. Try to breathe evenly, but do not try to regulate your breath
anymore, even if you did so far. Just notice its calmness and move on. Your
focus will be moving elsewhere. In the following sequence, it is important to
incorporate your breath
First, just observe your body as a whole. Feel the floor under your back.
Try to sense the all-encompassing tension, you are mostly unaware of,
during the day. This will be easier felt, once you have some experience
with this Pose. If this is your first time, just try and observe any
sensations in your body.
Direct your attention towards your left foot.
Curl up your toes hard as you
inhale, then relax and exhale. Repeat it two more times. Feel, how your
foot has lost tension already.
Now move your attention up to your left calf. Tense it inhaling, then
release with an exhale three times.
Tense you left thigh as you inhale and release it as you exhale, three times
in total, and observe how it relaxes.
Repeat with your right leg. Start at the foot, with curling up the toes, then
move up to the calf and finally the thighs. Do every part three times,
tensing up as you inhale, releasing with an exhale.
Now, move your attention up to your butt cheeks. Squeeze and release
three times. Feel, how you lose stored tension from there as well. Inhale as
you squeeze and exhale with the release.
Move up to your lower back. Tense it, tightening up your lumbar area with
an inhalation and release the whole of your lower back as you exhale.
Repeat three times.
Now move up to the upper part of your back. Tense it and inhale and relax
and exhale, three times in total.
Bring your attention to your abdomen. Squeeze your belly as if you were
trying to sit up, while inhaling and release without moving as you exhale.
Do this three times.
Next, tense your chest and inhale, relaxing as you exhale, three times.
Bring your attention to your left shoulder. Try to tense up the muscles in it
as you inhale, then relax and exhale, three times. It might be difficult to
isolate the muscles around your shoulder.
Try to imagine you are trying to
lift your outstretched left arm to the side without really moving your arm.
Move down your left arm, now squeeze your left triceps (the back of your
left upper arm), by overextending your arm as you inhale, then relax and
exhale. Do this three times.
Focus now on your left biceps. Squeeze it, like you were about to bend
your arm at the elbow, but there was a great weight preventing you from
doing so and inhale, then exhale and relax.
Repeat three times in total.
As the muscles of your lower arm mainly move your hands and fingers,
clench your left fist hard as you inhale and relaxing with an exhale, three
times.
Now repeat for your right arm, first the shoulders, then in the order of
triceps, biceps, and fists, squeezing and relaxing three times each, inhaling
with tension and exhaling through the release phase.
When you are done with your right arm, move your attention to your neck.
Try to tense it as you inhale and relax it with an exhale three times.
Your attention should now be on your face. Squeeze everything in it, like
you were trying to make a really ugly face as you inhale, then relax and
exhale. Do this three times in total.
If you can, squeeze your scalp then relax it, three times in total. If you do not know, how to do this, do not worry, just move on. (If you are able to
move your ears, this is what you should try to do while paying attention
to your scalp.) Remember to inhale as you squeeze and exhale as you
release
Repeat the sequence if you like, especially if you feel like a great amount
of tension was removed on the first attempt, or if you feel your practice
would benefit from it. Do it as many times as necessary to feel relieved of
residual muscular tension.
If you want to know more about mindfulness movement meditation then know me in the comments