Meditation is a tool that helps you synchronize your mind and body by using your awareness and focus to be present in the moment. Although thinking is a natural consequence of having a brain, much like sweating is an effect of working out, meditation practice helps you let go of thoughts. You can meditate anywhere, anytime. Movement is an excellent way to become more aware of your body in the present moment. Start with walking meditations to become familiar with the concept of meditation and motion. Using the same basic principles, move into whatever aerobic activity you prefer.
Begin in Stillness
Step 1
Begin by standing with your feet hip-width apart, shoulders down and arms hanging naturally at your sides. Breathe by expanding your abdomen and then allowing air to fill your chest and gently exhaling.
Step 2
Continue to breathe. Close your eyes and notice your body. Note the way your feet feel in your shoes and how your knees are placed directly over your ankles. Be aware of your heartbeat, the way your lungs fill with air, and the type of scents that are floating on the breeze. Notice without judging; just be aware of your body.
Step 3
Open your eyes and slowly begin your movement.
Walking Meditation
Step 1
Begin walking and focus your thought on the sensation of your feet contacting the ground. Notice how the toes expand and the ball of the foot pushes off to propel you forward. Breathe rhythmically to match the intensity of your movement.
Step 2
Move your focus slowly over the rest of your body. After thinking about your feet, move on to your ankles and calves, up to your knees and so on until you reach the top of your head. If other thoughts come up in your mind, acknowledge them and bring your mind's focus back to your body.
Step 3
Relax each part of your body as you think about it. You can even mentally thank each part for its role in your movement.
Step 4
End your meditation by stopping your movement and just notice what happens. Be aware of the sensations within your body as it adjusts to standing.
Step 5
Give yourself a few moments of stillness before moving into a different activity to avoid a jarring transition.
Tips and Warnings
- If you find yourself tensing or if your mind wanders to your "to do" list and leads to frustration, take a deep breath in and out and come to a stop. Begin the practice over again, starting from stillness. To avoid unnecessary distractions, try listening to music without words if you are working out in a heavily populated area. When you first begin, you may have trouble focusing. Keep practicing. Your mind, just like your muscles, requires repetition to achieve results.
- Talk to your doctor before beginning any exercise program.
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