You Don’t Have to Sit Still to Meditate???
I’ve tried to incorporate meditation practices into my world for many years. In fact, I went so far as to attend a 10 day silent meditation retreat doing Vipassana meditation which I have to admit did change my world in a big positive way. But over the years I came to realize I do more meditating on a daily basis than I’d previously thought. It is a misconception that you must be still and quiet to meditate. Believe it or not, I’ve realized you can get many of the benefits of meditation from walking and even singing.
There are several wonderful things about meditation, including its effectiveness in improving mental and physical health as well as its flexibility in utilization. While sitting meditations are likely the most common way to practice quieting your mind, there are several styles of meditation – transcendental, spiritual, guided, mindfulness, focused and also movement based.
Usually, moving meditation involves doing something repetitive and simple while on the move which promotes the feeling of losing yourself and finding a sense of inner stillness. And keep in mind that anything that helps you focus on your breath is very useful for all forms of meditation, including movement based.
Here are 8 ways you can incorporate moving meditation into your daily life:
Walking:
Have you ever walked along a route you’ve done many times before and found yourself in a calm, mindful state, wondering how you got from point A to point B? Well, this is basically a walking meditation. You can do a walking meditation almost anywhere you feel safe to let your guard down and relax while walking.
Drawing & Painting:
Drawing and painting can certainly get you into a meditative state. Think of how you feel when doodling, for example? Your body relaxes and your mind drifts, time passing without your full awareness. If you don’t take easily to drawing or painting, you might want to try out an online website, Zentangle, in which you build images through repetitive patterns. It’s a cool website that might inspire your desire to create, and will likely bring your mind closer to a Zen state.
Colouring:
Colouring books for adults have gained popularity over the last few years, and one of the reasons why is because of their natural meditation inducing benefits. You do not need to know how to draw or paint to meditate with colouring, so don’t let anything stop you from being creative with colour.
Singing:
Many faiths, including Buddhism, Judaism, Christianity and Hinduism, use singing to induce a sense of calm and meditation. Singing inherently focuses on the breath, and the repetitive words and rhythms make it a way to easily reach a meditative state. This is especially true once the music is familiar to you.
Repetitive work:
Certain household chores can feel automatic through repetition. Vacuuming, washing dishes, folding laundry, or any other relatively repetitive chore can all provide a time to breathe more consciously and to clear the mind while at the same time getting stuff done. Like with sitting meditation, whenever outside thoughts intrude, gently push them away, focus on your breath and the quiet movement of your hands doing the repetitive, familiar movements.
Yoga:
People often associate yoga as something you do before or after meditation. However, some of the basic yoga poses can become a meditation in themselves. A slower pace, and holding poses for extended periods of time can facilitate a more meditative experience. So not only do you get the benefits of meditation, but you are also exercising your body. Check out Gaia.com for yoga on the go!
Swimming:
If you love swimming, this can be an amazing active way to meditate. If you are comfortable in the water, you may have noticed that your body automatically focuses on your breathing as you swim, and the strokes become easier with practice. If you also focus your attention on how the water feels over your body, this is moving meditation. And like yoga, you get the benefits of meditation which exercising your whole body.
Drumming:
Rhythmic, repetitive drumming, alone or in groups, can be almost hypnotic and definitely meditative. Consider purchasing a small drum or joining a drumming meet up group and immerse yourself in the basic heart beat regularity of drumming. The experience can be incredibly relaxing and therapeutic.
Meditation can sometimes feel rather intimidating and frustrating. But if you use movement as a form of meditation, you’ll benefit greatly while minimizing the frustrations of sitting meditation practices. A combination of both moving and sitting meditation would be ideal when ready.