If you’ve tried traditional sitting meditation practices and had trouble staying still, or simply want to switch up your daily routine, try one of the many forms of moving meditation. They’re all an excellent way to slow down your mind, connect with your body and spirit, and relieve tension. Here are some of my favorite moving meditation practices, but essentially, anything that gets you into a meditative state through slow, thoughtful movements should do the trick.
1. Walking in the Park
This is the most common form of moving meditation. You can do it anywhere, whether that’s walking to work, at a park, or in your backyard. When you’re walking, take slow, deliberate steps, paying attention to the feeling of your foot on the ground, as you roll from your heel to the ball of your foot. As your mind inevitably wanders, gently bring it back to the sensations on your feet.
2. Free-Form Dance
Find a song or playlist that fits your mood and free-form dance in any way that feels good. Connect with your body and the music, practicing a type of body awareness meditation. This is a good option for people who need more active movement to get out of their mind or those who are trying to develop a more loving relationship with their body. Don’t think about how it looks and just dance!
3. Tai Chi
A type of Chinese martial art, Tai chi has long been regarded as a meditation practice with several health benefits. The purpose of this gentle practice is to connect mind, body, and spirit, cultivating life energy to move smoothly though the body. There are tons of online resources for beginners wanting to learn Tai chi.
4. Yoga
Shavasana doesn’t need to be the only true meditation part of a yoga class. Yoga practices done with the intention to connect the breath and movement (think vinyasa yoga) are an excellent form of moving meditation. Choose a yoga flow that allows you to easily breathe and keep bringing your awareness back to your breath when it starts to focus on thoughts.
5. Gardening
Gardening is a stellar moving meditation practice that allows you to connect with the earth and get into a flow state where your mind is concentrating on one thing. Whether you’re planting flowers, plucking weeds, or raking leaves, try to focus on the one thing you’re doing, paying attention to your body’s sensations or breath if your mind is active.