Finding tranquility amidst action makes us more present, happy, and productive. The trick is learning ways to integrate movement and stillness. A balanced approach to stillness and movement is easy to integrate into your lifestyle. Come and learn how to do it.
The most powerful strategies are often the simplest, and this tactic is no exception. Incorporating stillness in active routines is beneficial. Flowing between motion and stillness helps maintain a healthy body, mind, and spirit. Alternating our activities with moments of silence creates a healthy rhythm. The key is remaining present. When present and aware, we engage the Observer or spirit instead of running on autopilot.
Finding Stillness Through Movement
Most people live their entire lives on autopilot with the ego in control. The spirit, soul, or Observer of our consciousness is offline, in the background. People who live on autopilot lose track of time and feel numb and disconnected. Alternating stillness and movement opens a new level of awareness and perception.
Our culture promotes the idea that we need to be mentally engaged all the time. 80% of all jobs are primarily sedentary in nature. The ego likes this because when we focus on mental tasks, we are on autopilot. When we don’t have the right balance of mental and physical activity, it creates a number of problems. Sedentary jobs leave us feeling tired and overwhelmed. A perpetual state of mental hyperactivity leads to high levels of stress and burnout.
If you have a job where you sit most of the day, that doesn’t mean you have a quiet or calm mind. Most sedentary jobs promote a hyperactive mindset while the body remains inactive. When we are constantly in our thoughts, it dislocates us from the awareness of our body and spirit. We are not present and aware, and the ego likes it because it reminds us of control.
You probably notice if you spend too much too much time in a state of inactivity, you become stiff and sluggish. Lack of regular activity leads to poor circulation and decreased energy levels. Inactivity contributes to feelings of lethargy, depression, and anxiety. It’s why you can’t get to sleep even when your body is tired. Your mind is in overdrive, worrying about work, schedules, and obligations. If this sounds like you, you are the perfect candidate for this article. It will help you explore different ways to integrate movement and stillness.
Most physical occupations are involved in making things; these are the construction and manufacturing industry jobs. Here, there is an opportunity to rest. People who build or paint often have greater job satisfaction than other occupations. They see the results of their work immediately and they must learn to problem solve.
Retail jobs that require constant standing are also unhealthy, as most of the time, you are standing on concrete surfaces. Many retail employers forbid sitting or resting unless you are on a scheduled break. Standing all day is not an activity. It causes the same health issues as sedentary work.
Why Balance is so Important
We need to find a balance between the two. Finding tranquility amidst action is a eureka moment for many people. Integrating this simple strategy doesn’t always necessitate major changes. Listening to what your body is telling you is an important part of this concept. Find out what makes you feel calm and aware. It doesn’t hurt to add self-care to your routine.
Take a few minutes and ask yourself how you feel. Evaluate how you spend your time. Most people find that they have imbalances. A lot of people don’t take time during the day for stillness because of busy work schedules. At the same time, they spend too much time being inactive in the evening after work.
Balanced Approach to Stillness and Movement
But what exactly does it mean? It means balancing periods of focused attention with periods of relaxation and rejuvenation. Instead of moving non-stop until you are exhausted, you carve out time to recharge. Learn to refuel your energy level.
Finding stillness through movement is the key to being present. Being present and in the moment puts the real you, the Observer, back in control of awareness. The preset patterns of the ego are no longer in control. This mental state is the essence of true martial arts.
The right amount of movement is important for our health. Physical activity not only keeps our bodies healthy, it also has a positive impact on our mental and spiritual health.
So, because 80% spend our waking hours in environments that create a hyperactive mindset, we need something to balance it over an active, stressful mindset. It means means we need to add stillness into our routines, and meditation is the universal process that meets this need.
Meditation is the Key to Finding Tranquility Amidst Action
When you tell most people they need to add meditation to their routine, they tell you they don’t have time in their busy schedule. But we have a process that only takes one minute. One minute is something even the busiest schedules can handle.
The two-step grounding meditation method can be done in a minute or less. It is one of the easiest ways of incorporating stillness in active routines. So, you need to meditate for hours to get the benefits of stillness. You can change your mindset and become present in less than a minute.
The body benefits from movement, and the mind benefits from stillness.” — Sakyong Mipham
The beginning meditation process is so easy a five-year old child can do it.
— Step one: sit and close your eyes; that is step one.
— Step two: bring your attention to your body and breath.
You can work this simple process into any busy schedule. It will ground you and make you present. You can do it as many times a day as you need. If you have an extremely stressful situation, this method can help you make better decisions and stay calm.
Creating a Plan for Balanced Movement and Stillness
A balanced approach to stillness and movement only takes a little planning. You can use your calendar on your smart device or computer to help. Also, you’ll increase the likelihood of following your plan if you put it in writing. You can increase this by eliciting a partner to help you stay on track. A written with with an accountability partner will ensure you get the most out of this strategy. Our needs change daily, so your plan needs to be flexible and change with your needs.
In addition to seated meditation, there are other tools you can use in your plan. We’ll talk more about forms of moving meditation and breathing techniques. But before we start building our plan, we need to find out exactly what we need to add or delete and when.
Assess Your Current Lifestyle
Start by recording your normal daily activities. If you keep a regular weekly routine, then one week will give you the data you need. If your routine changes week to week, then you’ll need perhaps a month of data.
What kind of detail do you need when recording activities? Your calendar may already have much the details you need. If you use your calendar for your daily schedule, then most of the work is done. Otherwise, you’ll need enough detail to tell when you are active and when you are not. Your fitness wearable is also a good source for this kind of data.
Set Goals
Once you have a clear picture of your lifestyle regarding active and inactive time, you can set goals. Most people find they go from one activity to the next for most of the day. So, incorporating short periods of the two-step mediation is just what you need to improve your mindset.
Integration is the process of making two or more things into one cohesive element. One of the best tools to achieve the integration of mind, body, and spirit is through controlling our breathing. Finding tranquility amidst action is a necessity to maintain emotional equilibrium.
A strategy that combines active and peaceful practices is easy. Use the calendar on your smartwatch to set reminders. Many fitness wearables already have built-in reminders to move at least 250 steps every hour. There is your activity already mapped out. Afterward, you can do your two-minute meditation.
Test Your Plan
Most people have primarily sedentary lifestyles, but their mind is in overdrive. So, adding a two-minute meditation break every two hours is something they can add without too much difficulty. A lot of people feel more peaceful and grounded on the first day. Once you find how much this helps, you’ll want to increase the frequency to feel even more energized. This simple strategy isn’t a new idea.
Flowing Between Motion and Stillness is an Age-old Strategy
The balanced approach to stillness and movement is a strategy found in ancient traditions. Some call rotation of rest and action a “round.” An example is to practice moving meditation alternating with seated meditation. Repeating this rotation several times a day deepens your familiarity with the moving method and the silence of your mind. It ensures you are grounded and centered for each successive session.
“Let exercise alternate with rest.” — Pythagoras
Also, finding harmony between movement and stillness enhances our critical thinking abilities. Critical thinking skills are the basis for more advanced meditation techniques. Moving doesn’t have to be vigorous exercise. It can be as simple as walking. This type of activity is a great stress reliever and a centering tool. It can help you think more clearly. Everyone can benefit from this type of gentle, natural exercise.
Ways to Integrate Movement and Stillness
Let’s say you are traveling in a car or plane, and your hourly timer goes off, reminding you to walk 250 steps. You can’t because you are in a vehicle. So, instead of walking, use a breathing technique to increase your activity.
Integrating Movement with Breath
Incorporating stillness in active routines is easy to do. Many breathing techniques are easy to learn and use on your own. They should be a part of your balanced approach to stillness and movement. Here are some breathing methods you should learn.
The first is a little counterintuitive. It is observing your breath without interfering with it. You can add this to the two-step mediation technique for an additional level of clarity. It does take some practice to master because the natural tendency is to alter our breathing once we bring our attention to it.
Breathing by the numbers is about controlling your breath by counting. This list includes the following:
First is box or square breathing, which involves counting to four while breathing. You breathe in slowly, counting to four. Then, hold your breath for a count of four. Finally, exhale for a count of four. Do this four times. Box breathing is great for reducing stress.
The second is 4-7-8 breathing. You inhale for a count of 4, then hold your breath while counting to 7. Last, exhale slowly for a count of 8. 4-7-8. It’s good for helping you fall asleep.
Third, Sama Vritti is breathing in and out with equal counts. It is common to use the cadence of four counts in and four counts out. Equal deep breathing is key to finding tranquility amidst action.
Next are the breathing methods that focus on physical cues.
First is alternate Nostril Pranayama, which is a traditional yogic breathing technique. You alternate the breath between the left and right nostrils. It combines stillness and movement, balancing the body’s energy.
Holotropic breathing is next. It involves taking deep breaths to the beat of a drum, which induces hyperoxia. When you get too much oxygen, it induces an altered state. It can bring up intense emotions and should only be done with a trained partner.
Third is a method developed by the extreme athlete Wim Hof. This method should only be done when supervised. It involves deep breathing with immersion in ice water. You fight the natural fight, flight, or fear response by breathing instead of holding your breath.
Last is Ujjayi Breath. It is commonly used in yoga. You constrict the muscles in the back of the throat to create an audible oceanic sound while breathing. This technique helps to calm the mind and deepen concentration.
Integrating movement with breath is a practice that is easy to learn. Try experimenting with different techniques. Don’t overlook those you don’t like. You never know when you’ll need it. So, add as many as you can to your strategy.
Combining Active and Peaceful Practices
Tai Ka, Quigon, and Tai Chi for Stillness and Movement
Tai Chi, Tai Ka, and Quigon are martial arts that combine slow, flowing movements coordinated with breathing. These ancient tools promote a peaceful mindset with the energy flowing between motion and stillness. These arts come from China and Indonesia, where they have been practiced as part of the culture for hundreds of years.
These ancient practices promote physical health and balance but cultivate inner peace. Many believe these tools are the best way to find stillness through movement. The slow, flowing movements strengthen the mind-body connection. The peaceful movements cultivate both physical and mental well-being. You should definitely experience Tai Ka, Quigon, and Tai Chi for stillness and movement.
These martial arts are about finding balance – not just between the body’s physical movements but also between the mind and spirit. You gain all of these benefits when you practice these arts. Focusing on the breath and postures, you cultivate a sense of grounding. This calmness extends beyond the practice.
Through regular practice, you gain several benefits. It improves balance, flexibility, and strength. Plus, it reduces stress and anxiety, promotes better posture, and enhances well-being. Yoga makes incorporating stillness in active routines easy. You practice yoga, and you alternate between these stages automatically.
Yoga Poses Combining Stillness and Movement
The postures of yoga capture the essence of flowing between motion and stillness. There are Yoga forms suitable for all health levels. You can even do yoga sitting in a chair.
Yoga postures can test your balance, stability, strength, stamina, and flexibility. The practice makes us aware of our bodies, which helps to make us present. Adding yoga to your routine can improve your overall health. At the same time, it also nurtures your mental and emotional well-being.
A yoga asana that combines stillness and movement is the Tree pose. In the Tree pose, you root down through one foot while lifting the other foot to the inner thigh. This pose requires stillness and focus to maintain balance while also moving the arms overhead or together in a prayer over the heart.
The last example is the downward-facing dog. Start in a plank position, then push back and raise your hips high. Your body forms a triangle shape. You are stretching the spine, shoulders, and hamstrings. It builds core and arm strength.
Yoga poses, combining stillness and movement, open a wealth of self-improvement opportunities. It allows us to be both grounded and expansive, focused and fluid. These poses challenge you to find balance in both the physical body and the mind, leading to a deeper sense of connection and presence.
The essence of yoga is not movement but stillness. Patanjali’s Yoga Sutras explain how Yoga asanas are preparatory practices. They are exercises that prepare us for deeper meditation. These movements are used to begin and end the practice. The real inner work is in the meditative process afterward. Incorporating stillness in active routines helps us to prepare for this important part of the practice.
Pilates for Balancing Stillness and Movement
Pilates is an exercise method that combines active and peaceful practices with controlled movement and fast rhythmic breathing. This unique form of exercise is one of the best ways to integrate movement and stillness. Pilate teaches you to focus on your breath and engage your muscles in a way that is different from other forms of exercise.
Meditation Practices Combining Stillness and Movement
When you bring up the subject of meditation, most people envision someone sitting in a lotus position for hours. However, meditation includes a variety of both seated and moving methods that can be short in duration, just like the simple two-step method we’ve already covered.
Seated meditation is often the cornerstone of spiritual practice. But, when you combine seated meditation with active and peaceful practices, you get moving meditation. Almost any activity can become a form of moving meditation if you learn how to do it.
An example of moving meditation is forest bathing or Shinrin-yoku, which is a natural health practice promoted in Japan. It is a peaceful practice that combines stillness and movement. It combines moving mindfulness meditation with walking in a forest environment.
The walking mindfulness meditation method helps you to become present and engage your senses fully. As such, it facilitates the connection with nature. Walking slowly through nature helps you tune into the sounds, smells, and textures of the forest. Just talking about it helps you achieve a calm mindset.
The Tree grounding exercise is similar to forest bathing. It combines elements of mindfulness meditation, first bathing, and the Shamanic Journey. You start with the mindfulness meditation of forest bathing, touch a tree, and visualize traveling down the roots into the ground. By adding visualization to the equation, you can enter an altered state of awareness. This practice also helps you feel centered and rooted in the present moment.
You can create your own meditation practices combining stillness and movement. Just use your imagination and you’ll find you can use this strategy in daily life. You can use it while grocery shopping or walking the dog. Moving mindfulness meditation, forest bathing, and tree grounding exercises are only the templates. Use them to explore other ways to integrate the strategy of alternating active and peaceful practices.
Final Thoughts
If you take the time to analyze your daily routine, you’ll find ways to integrate movement and stillness. To increase the effectiveness of this strategy, create a written plan. Use your smart device calendar and reminders to make execution seamless. Learn as many different practices as you can.
Take a balanced approach to stillness and movement. The benefits of this strategy are immediate and lasting. You’ll feel more grounded and calm. Flowing between motion and stillness will become second nature with practice.