How To Meditate with Movement: Mute The Aches In Your Brain

The Best Way To Meditate While Moving

The phrase meditation may evoke images of people sitting, lying down, or standing still while remaining concentrated or “zenned out,” and this is understandable.

Well, that isn’t the only position one can adopt during meditation.

There is a type of meditation known as movement meditation that can be used instead.

Typical Meditation pose

In this practice, you will engage in gentle types of motion such as:

  • Qigong
  • walking through the woods
  • gardening
  • and many other activities.

It is a physically energetic style of mobility that is beneficial for persons who prefer to let their minds wander and find calm in physical activity.

When practicing moving meditation, you might concentrate on:

  • a mantra
  • your breath
  • how your feet feel in your shoes or on the ground
  • the sound of your foot on the ground
  • or anything else that comes to mind.

concentration and meditation

When you first start out, you should travel a little more slowly than usual in order to be able to feel your anchor at every turn.

Here are some examples of different types of movement meditations, as well as instructions on how to practice them.


If you’re feeling particularly tight, this activity is a fantastic method to burn off excess energy.

You can start by standing with your feet apart as wide as your hips apart and slowly shaking one arm, then the other, to get the motion started.

While shaking, you might repeat the mantra “let go” to yourself to allow yourself to flow with the movement.

When you shake one arm, you’d say let, and when you shake the other arm, you’d say go.

Repeat this chant throughout the entire movement, and bring it to a close by returning to your starting position.


The act of running can be used as a form of meditation, and it can be done in your neighborhood or in the woods.

Woman running in the woods

You might begin by taking calm, deep breaths and focusing your attention on the current task at hand.

From the moment you begin running, the sound of your feet should serve as an anchor.

Run with your thoughts in the background, allowing them to fade away with each step.

If your mind wanders, bring it back to the sound of your pounding feet.


This technique may appear to be a chore, but it provides numerous benefits, including a clear mind in addition to a clean home.

cleaning the home

Numerous cleaning tasks need repetitive action, like sweeping and mopping.

If you’re vacuuming, for example, you can exhale as you bring your arm in and inhale as you fully stretch your arm during the process.

Performing any cleaning task that does not demand slouching but rather requires maintaining a solid posture while keeping your body relaxed is beneficial for meditation.


It is not necessary to be a trained dancer in order to learn this meditation technique.

This dance meditation method is entertaining to practice, and it requires no special skills or expertise.

dancing girl

All you have to do is put on your favorite song and start dancing without inhibition.

You can add more songs as you go, but it’s best if you have at least 2 to 4 tracks in your move-and-mediate playlist to get started with.

During dancing, your anchor should be focusing your attention on each body component movement, beginning with your feet and progressing all the way through your full body.


Walking is a low-impact form of meditation that may be done by anyone at any age.

Try to walk at a slower pace around the block, in a long hallway, in a field, or in the back yard is the goal of this exercise.


The sound of your feet as they lift and lower, as well as the sensation of your toes throughout the action, serve as your anchors for this movement.

Walk with a purpose for around 10 or 15 steps and then repeat the process.

Final Words

You can achieve stillness by engaging in any of the tasks listed above, but you must be deliberate about what you’re doing in order to achieve it.

Make sure you aren’t starting your meditation with a chore or an exercise and calling it meditation.

Whenever you plan to engage in these activities for the goal of meditation, be certain that your movements are smooth and flow in a way that allows your mind to be relaxed.

You will be able to maintain mental clarity while engaging in these tasks in this manner.