Guided Meditations - Moving
Walking meditation is done much slower than a normal walk, with a focus on the breath and senses, e.g. the things you can see, hear and smell as well as the feel of the ground beneath your feet, sun or breeze on your skin, etc. Walking meditation is a great tool for focusing a distracted mind and can also be done before a seated meditation as a grounding exercise.
A labyrinth differs from a maze in that it has one way in to the centre and one way out with no tricks or traps, just twists and turns. In addition to being a walking meditation activity and an opportunity to practice mindfulness of the breath and senses, labyrinths can assist in balancing the hemispheres of the brain. Whilst the left brain is engaged in the intricacies of the path, the right brain is fee to engage with its intuition, creating possibilities for new ways of thinking and connecting. In addition to the type of labyrinth you can walk there are also finger labyrinths (trace your finger through the path) and colouring in labyrinths.
Dancing meditation provides an opportunity to follow your inner sense of movement, be expressive and just allow your body to guide you. Put on some slow soothing music and let your body move freely.
Moving meditation such as Yoga, Tai Chi and Chi Gong have a wide range of internal and external health benefits. The techniques and outcomes for these types of meditations are quite different to static styles and generally require a good teacher to learn the intricacies of the steps from.
- Jack Kornfield walking meditation –
- The Ultimate Guide to Walking Meditation (from Live and Dare)
- Finger labyrinths (from Pilgrim's Path)
- Labyrinth colouring in book
Mandala is a Sanskrit (ancient Hindu language also used in Buddhism) word meaning circle.
Colouring a mandala can be a meditative expression of creativity, a tool for helping with focus and concentration, a way to express thoughts or emotions or to reduce stress. Mandalas are also an opportunity to practise mindfulness of breath, body, thoughts and emotions. In addition, using the non dominant hand to colour a mandala activates both sides of the brain, allowing the hemispheres to connect, which assists with developing self control.
The importance of drawing or art meditations is to remove your expectation of creating a masterpiece and just allow yourself to be present and let your creative energy flow.
Keep drawing or colouring until you just feel ready to stop and then sit in silence for several minutes afterward just noticing any sensations, thoughts, feelings, etc.
- How to draw a mandala (from Art is Fun)
- Download and print the following mandalas to colour in (right click on image to save or click on image to view full size)