Moving Meditation
MOVING MEDITATION
Have you tried to sit quietly in meditation only to get antsy and distracted and then frustrated that you have heard about all these wonderful benefits to mediation and you just can't sit still to do it? Well, guess what? There are several forms of moving meditation that provide all the benefits of seated stillness meditation that you might want to explore. In fact, you can turn a simple walk into a meditative practice by engaging your mind in mindfulness awareness as you move. Try adding a mental mantra as you walk. A good one is repeating "I am here" over and over again. Pay attention to each footfall and synchronize each word of this mantra with each step and see where the practice leads you as you stay fully grounded in the present moment.
Another beneficial moving meditation is the practice of Tai Chi, which combines physical moves with cultivation of balance, groundedness, mental focus and relaxation through breath. As you focus on embodying the principles of Tai Chi and flow through the form you learn, you're engaged in a moving meditation practice. A recent research study shows that regular practice of Tai Chi lowers blood pressure. tai-chi-more-effective-aerobic-exercise-lowering-blood-pressure, and a meta analysis of 57 studies [Meta Analysis of Tai Chi Benefits] shows that Tai Chi is effective in lowering not only blood pressure, but cholesterol levels, and fasting blood glucose levels in middle aged and elderly people practicing 30-50 minutes, 3-7 days per week. Since these are amazingly wonderful results and I personally am addressing these issues for my own health, you can bet I am revisiting my Tai Chi practice with much more regularity. There are lots of ways to learn Tai Chi if you are new to it—zoom classes, videos (I have some on my YouTube channel). Check your local YMCA or gym. You may even find some martial arts studios that teach Tai Chi. Here in San Diego, check out the Taoist Sanctuary on Park Blvd. I have a friend who learned of a class at her local park, and does Tai Chi not only for the physical benefits, but likes to keep her mind challenged by learning several different styles, which all have slightly different forms to memorize.
My third suggestion for moving meditation is Labyrinth walking. Labyrinths are used world-wide as a way to quiet the mind, calm anxieties, recover balance in life, enhance creativity and encourage meditation, insight, self-reflection and stress reduction. The practice of labyrinth walking integrates the body with the mind and spirit. The labyrinth is not a maze, but a circuitous path that represents a journey or pilgrimage. There is only one way into the center and one way out. As you walk the path you can start with a question you want answers to, or just let your mind wander. Some say it is good to focus on what you want to let go of on the way in and what you want to cultivate on the way out. Studies have shown it to enhance the feeling of being in the present moment, of connecting body to the earth, of igniting the imagination and memories of the walker helping to connect with positive outcomes and possibilities. One of the most famous labyrinths is on the floor of the medieval cathedral in Chartres, France. Many labyrinths are patterned after this one. We have a labyrinth printed on canvas that we will have out at the Spring Equinox event detailed below, so you can come give it a try. Other labyrinths around San Diego and Southern California:
On Coronado Island, the Sharp Hospital has a labyrinth just to the left of the main entrance.
St. David's church in Bay Park-5050 Milton St, San Diego, CA
St. Paul's church near Balboa Park has both an outdoor and indoor labyrinth-2728 6th Ave, San Diego, CA
Blue Sky Ranch - 13743 Blue Sky Ranch Rd, Lakeside, CA
Glen Ivy Hot Springs-25000 Glen Ivy Rd, Temescal Valley, CA
Los Angeles Cultural Heritage Monument-3500 W Adams Blvd., Los Angeles, CA
Arlington Garden in Pasadena-275 Arlington Dr.,Pasadena,CA
The practice of labyrinth walking is a physical, emotional, and sensory experience, give it a try.
Meta-Analysis of benefits of labryinth walking.