How to Create a Movement Meditation

Meditation is a practice in which an individual generates a level of consciousness and awareness in order to achieve greater clarity and calmness. Take a new approach to exercise by combining meditation for the mind with movement for the body. Walking, running, dancing, swimming and cycling are among practices that can be considered movement meditations. Select an activity that you truly enjoy in order to realize the greatest benefits. Your meditation can last anywhere from 15 minutes to an hour, or as long as you choose to exercise. As you begin your chosen pursuit, allow yourself to disengage from outside noise and distractions. While distractions never really go away, true concentration is the ability to remain focused amid the commotion. If you normally listen to headphones when you exercise, leave them behind for your meditation.

Things You'll Need

• Comfortable clothing

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Instructions

• 1

  Become consciously aware of your breath. For the first five minutes of your chosen movement activity, take note if your breath is rapid and shallow or calm and relaxed. Notice if you are exhaling for the same amount of time that you are inhaling. Think of your breath as a rolling wave of energy. Draw your awareness to how each breath supplies your body and working muscles with vital oxygen.

• 2

  Inventory your thoughts during the middle segment of your workout. As your body moves, think of any barriers that may be affecting you mentally or physically. Think of any excess mental clutter that you may be holding onto. Consciously relieve your mind of the burden of past events.

• 3

  Select an intention. As you reach the peak intensity of your exercise session, repeat your intention in your mind. Examples of intentions may include gratitude or empathy. Reflect on how your mind and body work together for the fulfillment of your intention.

• 4

  Decrease the intensity of your activity to cool down. For the last 10 minutes of your session, take your awareness back to your breath. Imagine that each inhalation is inviting invigorating energy into your body, and each exhalation is expunging dull, stale air. After you have completed your exercise, take five minutes to disengage and allow yourself to embrace the present moment just as you are.