Mindful Movement as Part of Practice
Mindful movement is an accepted part of regular practice. Such practices as walking meditation, more vigorous yoga asanas, qi gong, and tail chi are all part of this respected mindfulness tradition. Here I will introduce you to a very simple pre-meditation movement sequence. Hope you practice it very soon.
- Stand in horse posture, with your body erect, back straight, and your feet shoulders’ width apart. Just remain still and quiet for a moment. Be soft in your muscles.
- Fold your hands together with fingers interlocking, and raise your arms up over your head. Stand quietly for a moment.
- Begin to breathe in and out at a slower, deeper rate. SMILE!
- As you breathe in bend your body so your arms/folded hands sway to the right – stretch a bit; then breathe out and bring your arms/folded hands to center again over your head.
- Breathing in again, bend to the left as above – stretch a bit; breathing out come to center again.
- Repeat this breathing movement in to the right, out center, in to the left, out center for ten times. Remember to continue smiling.
- After ten times, slowly bring your arms to your sides, and allow your body to sway gently in any direction you wish.
- Now stop swaying, and be in full awareness with your still, quiet body and mind.
- Notice your current state of mind-body being.
For more information refer to Bradley, C. Try this movement practice before you meditation. www.mindful.org/mindful-moveent-practice…Retrieved January 10, 2017. This post is a modified version of the noted instructions.
Anthony R. Quintiliani, PhD., LADC
From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont
Author of Mindful Happiness