Summary: How to meditate while you move

How to meditate while you move - Man with hiking poles

Summary: How to meditate while you move

How do you meditate while you move? Infuse the thoughts and body sensations (your experience) of movement with awareness (focus and concentration) and equanimity (a calm, curious mind).

Here’s a recap:

0. Set an intention.

1. Choose a form of movement.

2. Choose an interval or period of time.

3. Choose an aspect of experience (i.e., an object of meditation).

4. Begin the movement practice. As you move, place your awareness on the object you have chosen.

5. When your mind wanders, gently bring your attention back to your chosen object of meditation.

6. Do all of this gently, with no strain and no self-judgment. Be curious and open, interested and aware.

7. If your body and/or mind responds, acknowledge that response and either return to your original object of meditation or intentionally make that response your new object of meditation.

8. If you forget this, contact a qualified teacher who will help you remember.

Print this page. Tape it to your mirror. Maybe tattoo this on your arm as well.

Next, I’ll share my meditation journey and explain why I stay on this path.

I have included more than twenty “Your Turn” exercises in the book Make Every Move a Meditation.

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