Many people find it hard to sit for minutes to meditate. Some can’t even manage to be still for five minutes. If you are one of them, no worries. Active meditation can help you meditate successfully.
Active meditation is practiced in the form of movements. It is equally effective as meditation without movement. The concept of active meditation is to engage the body in a particular action repeatedly so that the mind remains completely focused on that action. This process not only eliminates all thoughts but also brings peace of mind. Here are some types of active meditation that you can try.
1. Walking Meditation
One of the most effective ways to achieve peace of mind through active meditation is by walking. To practice mindful walking, take a deep breath and start to walk very slowly. As you exhale, concentrate on the next step. Feel how your legs feel as you step on the ground. Notice the movement of your feet in the shoes. Bring on awareness as your ankles flex, and so on. You can focus on other body parts in a similar fashion. Make sure to fully feel each sensation in your body.
2. Drumming Meditation
Playing drums continuously can be a quick way to still the wandering mind. In this meditation, one brings awareness to the rhythm of the sound produced by the playing of drums. In fact, this active meditation is very simple to practice.
Begin by playing on your favorite drum. Start focusing on the sound and feel the rhythm of each and every single beat. You can close your eyes for better focus. If you think your mind is drifting, try to bring your concentration back to the sound.
3. Tai Chi Chuan
Tai Chi Chuan is an ancient Chinese approach to meditation that involves low-impact movements. The purpose of these movements is to balance the internal life force (chi) via meditation and movements. This active meditation is perfect not only for martial artists but also for anyone who can’t sit still for long. Aside from helping you achieve peace of mind, Tai Chi offers tremendous health benefits including improving balance, lowering high blood pressure, and improving cardiovascular health.
For some, Tai Chi is not as easy as it may sound. Indeed, its practice requires intense training of the mind to generate awareness. The keys to performing this moving meditation efficiently are practice and patience. In other words, the more you practice this approach to meditation, the better you will be in performing it.
4. Qi Gong
A perfect union of meditation, deep breathing, and physical movements, Qi Gong can be quite effective as a form of moving meditation. It is quite similar to Tai Chi but doesn’t involve martial art techniques. Just like Tai Chi, it develops chi (or qi) in the body. This cultivated life force can then be used to heal the body.
Popular as a fitness practice, yoga incorporates physical exercises, meditation and breath control aimed at creating harmony in the mind and body. It combines stretching and strengthening poses that are performed with meditation and deep breathing. It is a great option as an approach to meditating through movement.