Creating moving meditation practices is easy. Techniques like Tai Chi mindfulness movements develop presence and reduce stress. Learn the formula and create a flowing meditation practice of your own.
When most people hear the term meditation, they think of someone sitting with their eyes closed. When you add the term moving along with meditation, people get confused because most people don’t understand meditation has both seated and moving forms.
People are familiar with Tai Chi mindfulness movements; they just don’t associate it with meditation. Tai Chi is actually one of the easy moving meditation practices safe for all fitness levels. It provides the mindset of self-awareness and presence.
Techniques for Movement Meditation
Meditation in motion has some health benefits. It helps improve mind-body coordination, reduces internal chatter, enables us to become fully present, alert, and calm, and generates positive energy. Once we learn how these elements work, we can create our own meditation forms while engaging in an activity. We’ll discuss creating moving meditation practices. They are easy to integrate into your own health and spiritual development routine.
Moving while being aware of the mind, body, and surroundings is a natural state of mind. It’s actually part of our survival instinct that we have forgotten. But, this state is important because it fully engages our attention.
The practice of active meditation helps us move beyond our ego’s default settings. Our ego is a necessary tool of consciousness, providing a default structure on which to learn about our bodies. Our ego is the default setting. Through it, we learn to understand language and develop social connections.
Unfortunately, many people never move beyond this default setting. They live under the false idea they are their personality. It creates tunnel vision. As a result, we are not fully present. We lose our sense of self and only see the task at hand. It makes use present and returns a genuine sense of self. It helps restore us to our original state, a state of innocence.
Exploring Easy Moving Meditation Practices
The best way to begin is with a simple, two-step, seated form of meditation. Then, you take this mindset and begin moving. The two-step or beginning mediation process is easy enough for a two-year-old child to learn. Many different movement meditation methods use this as a platform.
Two-Step Beginning Meditation
You start by sitting comfortably and closing your eyes. Place your attention on your posture and then your breath. Observe your body and breath without altering your breathing. If you can’t observe your breath without changing it, then just observe your body and posture.
This two-step process will also expand so that you can observe your breath and thoughts. It is this process that is at the heart of many powerful forms of meditation. Take this process into activity by opening your eyes.
Now, you have the basic machinery of all gentle moving meditation techniques. It is one of the key components of spiritual exploration. Researching consciousness is the focus of many ancient cultures. There are many pioneers around the globe from which we gather the techniques we use today. This suite of methods includes a vast range from simple mindfulness through an array of distinct forms of the eightfold path of Yoga.
There’s probably at least one of these easy moving meditation practices that is right for you. If you can’t find one, you can create one to fit your needs.
Mindfulness Mediation
Mindfulness has different meanings. We define mindfulness as being aware and present. When we are present, our internal dialogue slows or stops. Mindfulness in motion helps us bring the silence and peace of the transcendent into any activity. Sweet.
There are two types of mindfulness meditation techniques: seated and moving forms. Both are built on the two-step seated meditation exercise above. The focus of these tools is learning to be fully present and mindful. When we are mindful, we are fully present and expand our self-awareness to include our bodies, thoughts, and immediate surroundings. This state is a heightened level of presence or attention.
If you can maintain this heightened level of presence level while in motion, you have a flowing meditation practice. Those who study martial arts use several exercises to keep them fully present. You must be able to resist powerful emotions like fear and anger.
The Purpose of Gentle Moving Meditation Techniques
Why is it important to learn how to do this? Movement meditation methods promote mindfulness, presence, and self-awareness. This mindset has three major benefits.
1. It allows the Observer Instead of the Ego to be in Control of Awareness. When we are present, the Observer of our awareness is in control instead of the ego.
2. Being present reduces our stress. Presence allows us to maintain our emotional equilibrium.
3. When we are present, we see and enjoy the small things in life. We slow down and smell the roses.
Certain movements and breathing techniques expand our awareness. For example, the unblinking stare of the Silat practitioner helps them to control the nervous system and keep the higher thinking centers of the mind engaged while involved in combat. The unblinking stare helps to control breathing and expand awareness of the senses.
Gurdjieff Movement Sacred Dance
The Gurdjieff dance is a very different movement meditation method. It is a complex system incorporating many Eastern practices of meditation and psychology. One of its most recognizable practices is the Sacred Dance movements.
The Movements of Gurdjieff’s sacred dance movements use a specific non-leaner structure to fully engage the mind. Each movement also has an essence or spirit linked to music.
These movements are not a dance performance but an exercise to study ourselves.
The practice uses music, rhythm, and group formation to create unity and harmony, even though the movements are often uncoordinated and counterintuitive. These counter-complementary movements create a heightened self-awareness that lasts after the practice is complete. This type of moving meditation is spiritual and physical in nature.
The Shamanic Journey Flowing Meditation Practice
There are many forms of the Shamanic Journey. Some use dance to enter an altered state of awareness; you can find forms of spiritual dancing all over the world. Some forms are incorporated into rituals, such as in the practice of voodoo in South America and the Caribbean. These spiritual dances make their way into Western organized religion in what they call “spirit dancing.” You’ll see people dancing in circles while chanting in many cultures.
Japanese Tea Ceremony
The Japanese Tea Ceremony, also called Chanoyu, is a formalized spiritual practice for achieving mindfulness. It has Zen Buddhist philosophical roots. It is a moving meditation process that cultivates mindfulness and presence. The deliberate, slow movements involved are just like Tai Chi. Preparing and serving the tea requires focusing on the present moment. During the ceremony, the practitioner is encouraged to contemplate self-reflection, relaxation, and inner peace.
The Sema
An example of a physical movement with deep spiritual significance is the spinning dance ritual of the whirling dervishes, known as Sema. It’s a spiritual and contemplative practice performed by the Mevlevi Sufi order. This sacred dance symbolizes an individual’s spiritual journey and is one of the oldest techniques for movement meditation.
Tai Chi Mindfulness Movements
Tai chi was initially developed as a martial art. Soon, it was discovered that the mind-body connection also enhanced healing and health. It’s one of the easy moving meditation practices available to all fitness levels.
Tai Chi means supreme ultimate and embodies the idea of the yin-yang process. These are the keys of Chinese medicine, which align the mind and body. Thus, Tai Chi has become a popular element of health and wellness.
Many of the most popular forms of this art are devoid of combat applications, focusing on the health aspects. Some forms have progressions incorporating acrobatic movements. Tai Chi has many options to choose from, including its cousin art of Tai Ka, the Indonesian version which combines the martial aspects of both Chinese Kungfu and Indonesian Silat.
The slower tempo of the Tai Chi mindfulness movement makes it easy to learn while protecting you from injury. However, some forms have quicker bursts of movement—the Indonesian Tai Ke, for instance. People can learn Jurus without understanding the martial application. It’s a standard tactic among the most experienced teachers. The master teaches the principles of movement but holds back the martial arts applications, for only those they trust will not abuse the art.
It’s possible to learn the basics of the art via video. However, the best results come from face-to-face instruction, where a qualified instructor can help you align properly. Virtual sessions are also helpful but not as good as face-to-face. Practicing in front of a mirror is also beneficial because the way we “think” we are moving may differ from how we are moving. It’s a frequent error. Many other forms of active meditation are easier to learn.
Qigong
Qigong is a popular group of moving meditation techniques that generate energy. It combines specific kinds of breathing with isometric muscle movement. It causes glands to release various hormones. Qigong is more static and less fluid and graceful than the typical Tai Chi movement to the untrained. It looks similar to Tai Chi mindfulness movements but has more emphasis on breathing techniques.
The practice of Qigong creates both spiritual and physical energy, so Qigong is the engine for both healing and martial arts applications. It is not surprising that martial artists are also some of the best healers.
It is standard to practice Qigong and Tai Chi together or in a sequence. To practice projecting this energy, they typically use Qigong first, then Tai Chi afterward. Some Indonesian forms blend Qigong and Tai Chi concepts into one package.
Many systems of martial arts training incorporate active meditation with their art; those who train for combat spend hours cultivating a state of mindfulness under duress combat. Remaining mindful during a physical confrontation is difficult.
The Dance of Silat
Silat is a martial arts class by itself; it is distinct from all others in its approach to training and martial applications. The classical style combines circular and straight-line movements punctuated by slapping and abrupt changes in direction. Silat’s movements do not have the distinct start and stop movements we associate with Japanese and Korean forms of karate. Some methods, like Tai Ka, look similar to Tai Chi mindfulness movements because they use the same concepts.
Those who train in this art use a variety of techniques to maintain emotional equilibrium during a physical confrontation. It is considered one of the advanced-level martial art.
Creating Moving Meditation Practices
You can create your own techniques for movement mediation by incorporating any combination of the methods. It all depends on what you need and your level of fitness.
Here’s the simple formula: Begin with the simple two-step meditation process to achieve presence and awareness. Then, add any of the other aspects of mindfulness, such as controlling their breath or focusing on the body or a particular object. They experiment with these elements and different movements. Finally, open your eyes and start moving.
Creating moving meditation practices isn’t as difficult as you’ve been led to believe. Skateboarding and rollerblading can become moving practices of meditation.
Nature connection through walking meditation
Walking is the easiest movement to transform into active meditation. It’s the easiest way to put the meditative focus into action. The basic progressions for mindfulness start with seated meditation, where you bring awareness fully into your body. Then, you can apply this awareness to the walking mindfulness technique. Follow the above links to learn these progressions.
The nature connection through walking meditation is the basis for the Japanese form of health and wellness known as forest bathing. The essence of the technique is walking mindfulness while walking in a forest environment.
Go Running
The next obvious progression from walking is running. Unfortunately, many people miss the opportunity to engage in this level of mindfulness when they listen to music while exercising. However, this activity often creates the exact opposite effect of mindfulness. Listening can distract your attention and create “tunnel vision.” It will shift the focus on entertaining the ego or analytical tasks. When we fixate on something, it is harder to expand our focus on our bodies and surroundings.
Qigong & Tai Chi Mindfulness Movements
After learning primary moving meditation techniques, it’s time for more adventurous methods. Tai Chi and Qigong are complementary forms that reinforce the mind-body connection and promote health.
Dance Movements
You can add mindfulness meditation to dance movements. Begin your mindfulness meditation practice, then stand up and start walking. Once you settle in and feel comfortable, start dancing. Finally, add music once you can maintain the mindfulness mindset while dancing. If done correctly, it will induce a trance-like state we find in shamanic practices around the globe.
Shamanic Dance with Drums creates a level of mindfulness. Typically, several people dance. It can be distracting, so it’s not for the beginner. However, you can attend a session and work your way up. Creating moving meditation practices around dance movements is one of the most natural ways to enter a meditative state. Music, rhythm and dance are excellent tools for a flowing meditation practice.
Start by sitting with your eyes closed using the seated mindfulness technique. Then, the next step is opening the eyes. If you can maintain your mindfulness, then stand and walk. You should be able to hold the mindfulness meditation technique while walking. Once you feel at ease with walking, you can begin dancing.
The Healing Arts
Many healing arts are both an outlet for mindfulness and a way of helping others. If your work involves non-injurious repetition, this might be a candidate. Pejut from Indonesia and Reiki from Japan incorporate moving meditation techniques into the art of healing.
Create Your Path
First, it’s essential to have a firm basis with seated and moving mindfulness meditation techniques before creating your own. It will give you a platform for building your practice. The more physically challenging the activity, the more difficult it will be to attain and maintain mindfulness.
Next, select a fluid movement. Be sure you have adequate space to move and maintain a heightened awareness. The best things are the activities you know by heart. These are things where you develop muscle memory. Skiing and swimming are examples of this type of fluid action.
Be sure to keep track of your experience in your spiritual journal. Track your progress. People find they can do things they could never do before. Sometimes, it takes time to learn how to hold a state of mindfulness while engaging in an activity. But, holding this level of self-awareness is a moving meditation process. Then you can take it with you into other parts of your life—last, experiment with it. See what works and what does not.
Final Thoughts
Our mind is an incredible instrument of perception. It has the power to achieve far greater things than popular culture would have us think. Our bodies are home to deep wisdom and intelligence hidden within our DNA—the gifts from our ancestors.
We can accomplish many things when we use our minds and bodies together. All it takes is practice. We recommend you pick at least one of these moving meditation techniques to expand your spiritual practice. Try Tai Chi mindfulness movements and see how it makes you feel.
References
(1) George Gurdjieff, Wikipedia