Practicing mindfulness movement meditation in a simple way

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Mindful-movement-meditation

In movement meditation, you engage in movements while also being aware of the body’s movement you can still feel the smell of the air, the tensing of your leg as they move and the sound of your feet as they step on the ground.

movement meditation is for those who find joy in movements and those who grow restlessness when they sit still for too long.

Movement meditation

movement meditation combines breathing and gentle flowing movement to create the meditative state, it appeals especially to those who tend to achieve a meditative State of mind by moving their body

Importance of mindful movement

if you don’t like sitting meditation, practicing like seated in a lotus position or else, so it is possible to enjoy the practice of meditation as you move around, movement meditation can be done while walking in the forest, gardening, taking various poses for engaging In a various form of motion

Mindfulness exercise

Moving:-

                movement meditation is a great way to meditate for those that can’t sit still at any time of the day, you can see a restless mind with the moment meditation it works well for people because when the body is moving it is easier to be mindful of its action and sensation

Centering breath:-

                    this movement meditation takes its roots from the classic yoga ” sun salutations”
you synchronize your movement and breath and then as your breath slows, so does your movement, this returns balance to your inner self you can do this simple movement meditation seated or standing
  1. Bring your hands together at your heart         
  2. Mentally scan your body and mind and ask yourself how you are feeling                             
  3. Notice your awareness without analyses or judgment.                                                             
  4. when you are ready to inhale through your nose as you bring your hands up                      
  5. your breath and movement are in sync your hands come together over your heads at the top of your inhalation                               
  6. as you exhale bring your arms down the center of your body                                             
  7. At the end of your exhalation, your arms finish resting beside your hips                           
  8. Repeat this movement and breathing, focus on syncing the two                                                
  9. when you feel the natural urge to finish your practice do one last cycle of your arms with your breath until your hand rest at your heart                                                               
  10. stay in this position of quiet contemplation until you are ready to go on with your day

Dancing warrior:-

                The dancing warriors sequence is a form of vinyasa yoga, take 2 or 3 breath while in each pose
  1. Begin in downward dog.                                     
  2. Step your right foot forward and raise your hand into the warrior                                                
  3. Go into warrior II birthday sing right hand on the ground next to your right foot, your left hand and foot are in a straight line             
  4. next is reverse warrior straighten your torso and exchange your arms out to your side                                                                            
  5. Finish with side Angle pose by sliding your left hand down your calf                                     
  6. Windmill your hands to the mat as you step back with your right foot and go back into downwards dog                                                     
  7. repeat the sequence on your other site by stepping forwards with your left foot               

Drawing:- 

                   drawing is a great way to engage with yourself creatively if you don’t want to just draw you can try to follow meditative exercise                                               
  1. Find a black and a white line drawing that you are not familiar with                                    
  2. turn it upside down and then covered the picture so you can only see the bottom 5 cm                                                                             
  3. On a separate piece of paper draw exactly what you see                                                          
  4. Now uncover the next 5 cm and continue your drawing                                                         
  5. Continue to do this until you complete your drawing 

Hands movement:-

              With this, you focus on moving your hands slowly and mindfully
  1. Sit comfortably, deepen your breath and shake out your hands                                           
  2. Place your hands on your thighs, palms up                                                                                   
  3. Focus on your hands tries to feel your pulse in them.                                                                        
  4. Feel the air around them and around each finger.                                                                      
  5. lift your hands up slowly, as soon as they are in air stop, let them be still as you relax your shoulder, arms, and palms                          
  6. Continue to lift them as slowly as possible, try to make the movements so slow that your hands feel as if they are moving by themselves                                                             
  7. Imagine the molecule of a year between your finger                                                             
  8. when it feels right, face your palms in words and bring your hands together slowly                                                                        
  9. As they get closer feel them pulsing, feel the energy between them                                            
  10. Place your energetic hand anywhere on your body that needs healing                            
  11. Finish by letting your hand rest in your lap for a few minutes

Hiking:-

          hiking is a great way to get closer to nature and there are many ways to practice mindfulness while doing it
  1. Notice the color and shape of each flower    
  2. Smell the fore foliage                                            
  3. Feel the fresh air on your skin in your breath                                                                       
  4. near the sound of the wildness, the rustle of the leaves, the bird chirping the insect crawling                                                                   
  5. Feel your legs pumping us you hike

Kundalini:-

           Kundalini meditation through dance, but you don’t have to stop at the dance, taking notice and jumping around is a great way to connect your body and spirit it naturally focuses your attention on motion and emotion as opposed to thoughts
With Kundalini meditation you will let go of ego and allow yourself to get lost in rhythm and movement
Before you start to prepare some instrument rhythmic music, it is important to not have any lyrics, the word will engage your thoughts and this is contrary to your aim
  1. standstill with your eyes closed, breath slowly through your nose, do this for a few minutes to calm your mind                                 
  2. When you are ready, break into a dance move however you feel, movements and vocalize if you like                                                 
  3. Let the movement and rhythm carry you to the higher t state                                                     
  4. When finished with dancing lie down and close your eyes                                                       
  5. Stay still for as long as you wish
Mindful movement meditation
Martial arts

Martial arts:-

             most traditional martial arts incorporate meditation, but you can also use the Martial arts movement themselves as meditation
Tai chi is a great example of this but various katas and drills from any style are a good form of meditation when used with mindfulness
as you do the movement focus on your breath and body movement, let’s all other thoughts for pass by, immersed in your practice

Moving Qigong:-

        Qigong  uses slow rhythmic movement to improve or regulate your qi ( life energy)
There are thousands of Qigong exercise, here is a basic one
  1. Stand to relax your feet, shoulder, width apart and knees a little bend                                      
  2. Breath naturally and notice how you feel.          
  3. when you are ready, inhale as you bring your arms level with your shoulder, and slightly back. your elbows are bend and your finger point towards the sky                                
  4. arch your spine a little as you open your chest and expand your ribs cage                        
  5. Let your jaw go loose as your heads drop backward                                                               
  6. Now as you exhale, round your spine as if you are curling into a ball                                   
  7. Draw your elbow together in front of your chest.                                                                       
  8. Allow your chin to draw to your Chest.             
  9. repeat this 9 times and finish standing straight and relaxed this is one cycle                 
  10. Stay still silent until you are ready to another cycle

Running:-

        reaching a state of meditation consciousness while running is commonly referred to as the “runners high”
To turn your daily jogging into a moving mindful meditation is easy
As you are running focus your attention on a specific sensation
  • Your breath
  • The cool breeze on your skin 
  •  The sound  of your feet hitting the grounds
When ready, expand your awareness to the world around you choose specific sight, sound or smells to focus on

Stretching:-

         Stretching is a well-known way to relax the body, but this isn’t yoga. In stretching meditation, there is no need to follow a specific sequence
  1. Find a quiet place with enough room for you to stretch, you can play some soothing music                                                     
  2. start from the top of your body and work your way down stretching each part                  
  3. As you do the stretches pay attention to your breath                                                               
  4. Notice how your body feels as you stretch flow with the stretches.                                        
  5. After you have stretched each part of your body from your head to your toes lie on your back with your eye close                           
  6. stay there for a few minutes and feel your body stressed and relaxed                                    
  7. When you are ready to get up slowly and go about your days 

Tai chi:- 

          Tai chi is the Chinese moving meditation, it aligns the energy in your mind and body if you do the Tai chi movement quickly it is akin to  martial arts
To used Tai chi as meditation moves slowly focus on breathing and mindfulness
When you first learn Tai chi you imitate the gross motion, as you get better you learn more subtle movement, As you align breath and motion, eventually you will still your mind and feel the qi flow-through you

Mindful movement yoga:-

         yoga asanas sequence are the classic form of stretching yoga
it is a great form of exercise and a path to self-realization
like most moving meditation you unite your breath and movement to achieve the meditative state
when you first Indian yoga you imitate the causes us to align breath and motion the more you practice the more you learn and the stronger your body gets
you can seek perfection in the poses as you still your mind and feel the parans flow throw you

Mindful walking meditation:-

       working meditation is the classic moving meditation it is a very slow walk with  co-ordinate breathing or other mindful techniques
there are many variations of how to do it but I will show you a very simple and easy way to do it
  1. Choose a place:- decide where you want to practice so that you do not get disturbed easily that place would not be crowded or populated my suggestion is to practice in your backyard.                                                          
  2. Decide time:–   take a moment to decide how much time you give to practice this, 10 to 15 minutes is enough for your practice.      
  3. moves slow and steady the slower you walk the easier it is to stay in the present moment while stepping                                                         
  4. Before you begin to take a few minutes to stand still and balance while breathing deeply this will aware you to your body             
  5. if your mind starts wandering don’t worry it’s natural it will always happen if you are beginning, just noticed your thought and emotions without judging them at all      
  6. for many people slow formal working seem to be boring, eventually, when you practice, it will get easier for you keep in mind that you can also bring mindfulness working to any speed in your everyday life  
If you want to know more about  movement mindfulness then know me in the comments
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