If you thought meditation could only be done seated, in a quiet room with your eyes closed, you’re not alone! However, many people find the practice of moving meditation to be much more beneficial for their overall mental wellbeing. Moving meditation is like taking a mindful stroll — it involves being fully present in the moment while you walk. It’s about paying close attention to each step and tuning in to how you feel while you walk. By synchronizing your breath with your steps, you can alleviate stress, clear your mind, and experience a greater sense of calm and focus. It’s a simple practice that can be surprisingly powerful, offering a way to enhance your overall wellbeing.
Sound interesting? We’ve gathered some easy-to-follow resources to help anyone embark on a moving meditation practice. These guides can show you how to walk mindfully, share breathing exercises, and offer tips to stay focused. Happy walking!
PICKS FOR MOVING MEDITATION
Moving Mindfulness: Using the Body to Deepen Awareness, Connection, and Transformation
By Leo Bierman M.S., L.Ac
Moving practices that incorporate mindful awareness can benefit both our bodies and our minds. Mindful movement can create change and transformation where there is stagnation and a sense of being “stuck” while leading us into a deeper relationship with ourselves. It does all of this while also building mental qualities that can lead to a deeper-seated meditation practice. Read the article to learn more.
The Ultimate 10-Minute Inclusive Walking Meditation to Reduce Stress and Anxiety
NCHPAD Connect
This 10-minute guided meditation on walking encourages you to embrace gentle movement and mindfully connect with your body. With a disability-inclusive approach, this meditation recognizes the unique experiences of each individual and encourages movement in your way. Through breath awareness and visualization, this meditation can help you to release tension, reduce physical anxiety, and cultivate a sense of calm in your body and mind. Whether you are sitting or standing, this meditation can help you to feel more comfortable and at ease in your body.
Watch the 10-Minute Video Here
A Meditation for When You’re Taking a Walk
Ten Percent Happier
In this brief podcast, Alexis Santos takes us through a walking meditation. Bringing mindfulness to walking is an opportunity to build awareness and relax the mind as you move about your day.
Listen to the 7-Minute Podcast Here
Is Movement a More Powerful Form of Meditation?
By Adam Roa and Ting Ting Guan
We’ve all heard of the benefits of meditation. But what happens when we include other forms of creative expression in our practice? In this episode, Adam Roa connects with guest, Ting Ting Guan, who is the founder of the Guan Jing Method. This method is a movement-based practice to still and focus the mind while moving the body and finding new models of expression, physically and creatively.
Listen to the 56-Minute Podcast Here
ASSESSMENT
What’s Your Meditation Style?
Meditation is a powerful tool—it can be used to reduce symptoms of anxiety, stress, depression and chronic pain, and also improve energy, attention and focus, and positive feelings. When you hear the word ‘meditation’, you may picture someone sitting cross-legged in an enclosed space or maybe even chanting. But, did you know that you can meditate while walking, eating, lying down, or even exercising? In other words, you don’t have to sit still to enjoy the benefits of meditation!
Whether you are new to meditation or want to add something new to your ongoing practice, take this short assessment to find out what styles of meditation are right for you! Afterward, check out our recommended resources for different ways to practice them.
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