Last week, I explored a grounding practice for the winter, and I offered an audio recording to try with it. It must have resonated with a lot of people, because it was the largest response I’ve seen to one of my posts in a long time. So today, I’m going to offer a moving meditation. 

I love moving meditation, because when my brain is busy, as it often is, it’s easier to get myself to incorporate a moving practice than a practice of stillness into my life. Although it’s much improved given my mental fitness practices, I still often find myself with a chatty inner critic and persistent sabotaging thoughts, from anxious to angry to wanting to avoid things, that threaten to derail me. 

Fading fall colors and trees overlook the ocean. Photo by Jamie Feinberg. 

After unsuccessful attempts to incorporate meditation into my life (at least beyond walking and yoga), I finally found a meditation practice I could stick with when I turned it into a moving meditation. I now do one every single morning, and it’s been extraordinarily life-changing for me. 

I credit my mental fitness work with helping me to instill the habit and also to introduce me to just how important the work is. 

I could write an entire article on HOW to do it, likely several, but for today, I’m just going to focus on the doing. First, let’s define what I’m talking about.

There are all sorts of moving meditations out there. There’s a beautiful Buddhist practice that can be very popular,involving an extremely slow practice of moving (generally outside). But for those of us whose busy brains or bodies who won’t let us consider that type of practice, we’ve got another option. It’s also a great way to incorporate mindfulness into your exercise routine. 

This practice can be done on a treadmill or walking around indoors, though I highly recommend an outside walk (or even a jog or run) if that is possible for you right now. As I type this, I’m indoors, looking out at the gorgeous sun and blue sky. This would be a perfect day to do this outside, because while it is very cold right now on Prince Edward Island, the sun can assist with both the feel of the temperature and with my mental state. 

This is the practice. If you’d like to try it, or if you’d prefer to hear it modeled for you rather than read it, here you go. 

Begin by claiming this time, and this space, for yourself. Tune in to your breath. Observe the inhale and the exhale. What parts of your body get involved when you breathe? 

If you haven’t yet, let’s begin walking. If you’d rather do this practice while jogging or running, that’s also a possibility. Just keep tuning in to your body. If you’re having a challenging time multi-tasking, please put your safety first and slow down. 

Let’s begin by feeling the surface underneath us. Notice the sensations you feel with each step. What can you observe as you step? Now let’s tune in to the sounds our limbs make as they land. What else can you notice? 

Observe the muscles that get involved when you take a step. Be present to what your feet are doing, and what feelings are present. Notice the movement of your legs as you move. 

Now, let’s observe the movements of your upper body. Is there a rhythm to your hands or arms? Feel the feeling of the wind or air on your face. If there’s sun on you, can you feel it? Notice whatever physical sensations you can right now. 

Now, let’s focus our attention on our sense of sight. What colors can you observe around you today? What textures can you discern? What movements inhabit the world you’re encountering? Can you find some details that you’ve never noticed before? 

I love to notice details in the trees, along walls, and find flowers and other nature wherever I go. What are you present to today? 

Let’s try to focus on our sense of touch. Using your fingertips, choose a texture to focus on. It can be your clothing, your skin, or something outside of yourself. Move your fingertips around to feel all the physical sensations of touch

Now, let’s turn our attention to our sense of sound. What is the farthest sound you can hear right now? Focus your attention on it, and see how many details you can discern. Now, let’s focus our attention on the closest sound you can hear. And once more, let’s focus on another sound that calls your attention. What details and nuances can you notice?

These ideas can be repeated ad nauseum. You can also allow yourself to follow your own instincts, focusing especially on the five senses. Enjoy your movement meditation for as long as you’d like to today. 

I hope this has been helpful for you. If you found it useful, you may also enjoy last week’s grounding practice for winter.And if you’re looking for more mental fitness tools or would like some help tuning down the sabotaging thoughts so you can enjoy your life more, come grab your free session with me. 

And if this was useful, I hope you’ll share it with a friend. Thanks for being here. Keep resisting.