“A monk, in going forward and back, applies clear comprehension; in looking straight on and looking away, he applies clear comprehension; in bending and in stretching, he applies clear comprehension; in wearing robes and carrying the bowl, he applies clear comprehension; in eating, drinking, chewing and savoring, he applies clear comprehension; in walking, in standing, in sitting, in falling asleep, in waking, in speaking and in keeping silence, he applies clear comprehension.” - Buddha
When clear comprehension involves mindful movement, every one of these activities can be the basis for insight and awareness. While much of our movements are anything but conscious, it does not have to be that way. One of the many benefits of mindful movement is that it can easily be woven into our daily lives. Walking the dog, cooking, changing a diaper, doing the dishes, traveling, gardening- everything is fair game. All we need to do is pay attention.
The study of Ayurveda, the sister science to Yoga, teaches us that spring is the time of Kapha dosha. When we understand the dominant dosha of the season and what helps us feel balanced during the season, we can choose food, activities, and even meditations that support us in each season.
Kapha dosha is associated with the elements of earth and water which, after winter, can leave us feeling sluggish, heavy, and a bit blue in the spring. To balance the effects of Kapha dosha, meditation helps us feel energized and uplifted.
John and I love walking meditations: the labyrinth at Brookgreen Gardens, by the ocean, or walking the path along the Ganges River in India, to name a few. Wherever you are, a walking meditation invigorates the senses and is a meditation-in-motion. There are many other kinds of movement that can be practiced as meditation-in-motion, too, such as fishing, surfing, skiing, hiking, and more.
To practice meditation-in-motion, bring your mind to the present moment and the sensations in the body as you move. Pay attention and respond to what your body needs in each moment, and if thoughts pull your mind away, then gently bring your awareness back to your senses and what the body feels. Drop the need to have any movement look a certain way. Now, connect to the flow of your breath, your experience, and the flow of the universe.
For example, if you are walking on the beach on a sunny spring day, instead of letting your mind wander to thoughts about work or stress at home, keep bringing your awareness to what you are experiencing now. Listen to the sound of the rhythm of the ocean, smell the clean ocean air, taste the salt on your skin, feel the sun keeping you warm, and notice the beautiful natural world around you. Each time your mind wanders, bring it back to the moment and how good it feels to be moving the body and walking on the beach. Do you notice your breath deepening? Is your pace becoming more leisurely? Can you feel the stress in your physical body melting away as the warm rays of the sun nourish your soul? This is meditation-in-motion, and the movement, warmth, and joy balances Kapha dosha.
Meditation-in-motion positively impacts heart and lung health, reduces inflammation caused by stress, improves mental health, and reduces blood pressure. It moves you into your parasympathetic nervous system which is your state of calm, relaxation, and harmony.
The way John and I practice yoga and teach classes is meditation-in-motion. Each asana connects to breath in the flow of awareness. Pay attention to how each asana (posture) feels and the movements in between the asana, how it opens the body in a new way, and how it moves the river of life-force energy. Notice the sense of lightness and flow in your body and breath. We utilize pranayama to move the breath and energy in the body to help prana, life force, flow. Allow yourself to move, without judgment, criticism, or analysis, and your meditation-in-motion will help energize, warm, and cheer you up. Just like the movement between each asana connects them to each other so too the slight pause between each inhalation and exhalation connects us to a deeper awareness of our own inner light.
Meditation-in-motion practices nurture our innate potential for happiness, awareness, and ultimately enlightenment.
Love & light,
Jeanne and John Adams