Movement meditation: choose a form and an interval

In “Steps to Make Any Move a Meditation,” I explained how to turn movement into a meditation practice. Let’s look at each of these steps more closely, starting with “form” and “interval.”

One: Choose a Movement Form

The first step in making movement a meditation is choosing a form of movement.

I already have a movement form. Do I need a different one?

If you already enjoy a particular form of movement, feel free to use that for your movement meditation practice. If you don’t already have a movement practice or have other questions about this step, head to the chapter on “More About Forms of Movement.” Otherwise, work with the form you have.

Two: Choose an Interval

The second step in making movement a meditation is choosing an interval. Often this is a period of time.

Choosing an interval creates a structure, a container for the meditation practice. In sitting meditation, the leader rings a bell to open the period of meditation and rings the bell again to close it. That’s the container: bell to bell.

Choosing an interval also gives your practice a boost by creating a tiny pressure cooker effect. This heightens awareness and raises the stakes a little. Remind your mind, “I can do anything for five minutes.”

I say “interval” as opposed to “time period” because you don’t have to measure it in minutes. It can be time or distance or a particular part of your  workout. It can be:

• From this driveway to that driveway.
• Every chorus of this song (if music is part of the practice).
• Only when I’m serving.
• When I’m at the foul line.
• Just during the tee-offs.
• Only the Wednesday hill repeats, and only the downhills.

Be very specific with this. The mind likes to wriggle. Being specific helps it calm.

This excerpt is from Make Every Move a Meditation by Nita Sweeney which is available now through Amazon and Mango Media.