Can’t Sit Still? Don’t Count Meditation Out
7 Minute Read
Key Takeaways
Meditation is scientifically proven to provide a wide range of health benefits
By bringing intentionality and awareness to movement, you can reap the benefits of meditation
Some meditation is better than none at all while a regular practice will offer the most benefits
There is a little disagreement that meditation is a powerful tool that can transform wellbeing. With all the apps, articles, and social media posts, the call for everyone to reap the benefits of meditation is increasing. But, what if you just CAN’T sit still? Does quieting your mind for more than a moment seem impossible? While the most common imagery of meditation features people seated with their eyes closed in gentle harmony, there is a huge range of meditation techniques, including some that involve movement.
Regular meditation offers science-backed benefits: reduced anxiety and stress, lifted mood, improved focus and sleep, stronger immune system and more. As a complement to therapy or medication, meditation is a way to nurture the mind that is compatible with numerous belief systems. Beyond physical and mental health improvements, meditation offers space to soothe our inner selves and connect to something greater. In meditation, as we tune out the outside world and cease our constant doing, we can simply be — and rediscover inner peace.
You can still quiet your mind while moving!
The key principle of meditation is the quieting of the mind and focusing awareness. It aims to cultivate clarity, calmness and inner tranquility. In our busy culture, our brains are strained as multiple sources clamor for our attention. Technology has provided multiple communication channels that ping and vibrate for our constant attention pulling us from one topic to the next in seconds.
Research shows that just 10 minutes a day of meditation can help increase overall focus throughout the day. While some suggest more and others promote that less meditation will do, a healthy way to consider how to meditate is to consider it in the same way you do exercise. Some is better than none at all while a regular practice will produce the most benefits.
Types of Meditation for Those Who Don’t Want to Sit Still
There are a number of ways to gain the health benefits of meditation without staying still. Movement mediation is exactly what it sounds like - you pay attention to the present moment non judgmentally while moving at the same time. Below is an overview of a six different movement meditation practices. When determining what might work for you, follow your instincts based on what appeals to you most.
With all types of meditation, if your mind wanders, just bring it back to the present moment. It gets easier with practice. Don’t be hard on yourself and don’t get caught up wondering if you are doing it “right.”
Walking Meditation
Perhaps the most accessible and easy to try, walking meditation involves focusing your awareness on the physical sensations of standing and walking. Just like seated meditation, thoughts will come and go. This is a great way to feel grounded and connect nature if you can get outside. Perhaps walk a bit more slowly than you normally would or if weather allows, go barefoot. How does it feel when your feet hit the ground? Feel the rise and fall of your breath as you move.
Yoga
Yoga is the most well known form of movement meditation. Some don’t realize that yoga is a form of meditation. In some types of yoga, you move through a series of asanas, or poses, while focusing on your breath. A flow style of yoga involves continuous smooth motion coordinated with your breath.
Tai Chi
Tai chi is defined by a constant flow of movement. It looks like martial arts in slow motion as you move consistently from one pose to the next. Because it is particularly low impact, tai chi is accessible for many age groups and abilities.
Qigong
Qigong combines postures, breathing, and meditation with movement. Deep, rhythmic breathing and maintaining a calm awareness is key to qigong. The practice is unique for its interpretation of the movements of animals.
Mindful Stretching
Stretching is good for your physical body and can be incorporated into a meditation practice. You simply need to bring some intentionality to your activity and movement. As you perform your stretches, take a moment to reflect on how your body feels. Notice the sensations and as you repeat a stretch and how the sensations change.
Mindful Cleaning
Purists may scoff at this concept but mindful cleaning is actually an old Zen Buddhist practice. Remember Mr. Miyagi’s protege Daniel-san in the Karate Kid? Wax on, wax off. Paint the fence. It is possible to do your household chores and gain benefits from a meditative state while doing it! Rather than rushing through a cleaning task, pay close attention to what you are doing. Be curious about the movements you are making and the results you are achieving with your task. Focus on each action and feel the rise and fall of your breathing.
Getting Started with Movement Meditation
As with all new habits and practices, it can be hard to take the first step. Perhaps start with walking meditation or bring your awareness to the present while performing simple chores. For yoga, tai chi, and qigong classes, you can search for classes online or in-person with an instructor. While the amount of resources available online and through apps makes meditation practices accessible to all, a community helps people stick with habits and offers the added benefits of camaraderie.
About the Author
This article was written by The Woo School editorial team. Learn more about our editorial practices here.
Sources
“Meditation: A Simple, Fast Way to Reduce Stress.” Mayo Clinic, 14 Dec. 2023, www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Kane, Ryan. “7 Movement Meditation Examples to Clear Your Mind.” Mindfulness Box, 8 Oct. 2023, mindfulnessbox.com/movement-meditation.
Calm, Team. “The Benefits of Moving Meditation and How to Start Practicing — Calm Blog.” Calm Blog, 19 Dec. 2023, www.calm.com/blog/moving-meditation.
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