While most of us are already clued to how beneficial meditation can be, many are still resistant to the practice. The thought of sitting still for a period of time feels daunting, unexciting, and quite frankly, like a waste of time.
Vocabulary
meditate /ˈmedəˌtāt/ v. think deeply or carefully about (something).
ex. She meditates before making a big decision.
anchor /ˈaNGkər/ n. a person or thing that provides stability.
ex. My mother is my anchor.
extraneous /ikˈstrānēəs/ adj. irrelevant or unrelated to the subject being dealt with.
ex. Allow extraneous thoughts to melt away with each step.
mantra /ˈmantrə/ n. a statement or slogan repeated frequently.
ex. A personal mantra is a kind of motivation.
slouch /slouCH/ n. stand, move or sit in a lazy, drooping posture.
ex. Make sure you do not slouch.
Comprehension Questions
What is a great entry point into movement meditation?
What is your anchor for movement motivation through running?
What is an excellent choice for a low-impact mover?
What could you use to accompany your shaking?
What can cleaning allows you to focus on?
Article
Meditation offers a lot of benefits. By using the breath to connect to the body in movement, a meditative state can be attained. In other words, you don’t have to be still to meditate. Movement meditation works!
Here are five movement meditations you could try along with suggested anchors to use with the breath to help keep you grounded in the practice.
1. Dancing
Since you need absolutely no skills or training to begin, dancing is a great entry point into movement meditation, plus it’s fun to do! When you’re home alone, pop on your favorite tune and start moving your body freely. For your anchor, bring awareness to each body part as you dance. Start off with your feet and keep all your attention there. Then you’ll slowly scan through your entire body, noticing all the sensations that come up, and letting it all go.
2. Running
To set yourself up for your movement meditation through running, start as soon as you begin lacing up your shoes. Slow down your breathing and bring your attention to the task at hand. Once you hit the pavement for your run, use the sound of your feet pounding on the ground as your anchor. Allow extraneous thoughts to melt away with each step. When the mind wanders, bring it back to the beat of your stride.
3. Walking
If you are more of a low-impact mover, walking is an excellent choice. Choose a location that allows you to walk slowly. (A long hallway would work and so will a backyard or a field.) As you walk, bring your attention to your feet and feel your toes for the entire step. Take about 10 or 15 steps then turn around and repeat. Your anchor is the sensation of your foot as it lifts and lowers. Walk with the intention to stay connected to your feet.
4. Shaking
If you’re extra tense, shaking is a wonderful way to burn off excess energy. Begin by standing with your feet about hip-width apart. Slowly start shaking one arm. Then do the other arm. You could use the mantra "let go" to accompany your shaking. On one shake you’d say let and on the following shake, you’d say go. Repeat as you move through your entire body. Complete the practice by coming back to stand.
5. Cleaning
This one has a bonus. In addition to a clear mind, you also get a clean house! Many cleaning activities require repetitive movement, which is perfect for meditation. It allows you to focus on the rhythm of the movement. With vacuuming, you’d inhale as you extend your arm long then exhale as you bring it back in. Make sure to stay in a strong posture so you’re not slouching. Pull your navel to the spine and keep your gaze soft. Allow the rhythm of the movement to encourage your body to relax.
The beautiful thing about movement meditation is that it’s simple to do. There are no props or fancy equipment necessary.
Source:
https://fitbottomedgirls.com/2018/07/5-movement-meditation-practices-thatll-work-your-body-and-clear-your-mind/