Physical Meditation: What Is It And How To Practice It

Physical meditation is a form of mindfulness that involves movement. It is a way to train the mind and body with the breath as part of any exercise. It can be done through any physical activity, such as yoga, running, or swimming. The key is to focus on the physical sensations in your body, such as your muscles, pace, breathing, resistance, and tension. By harmonizing your mind and body through movement, you can improve your physical and mental health and enhance your enjoyment of the activity.

Yoga

The word "yoga" comes from the Sanskrit root "yuj", which means "union" or "to join". The overall philosophy of yoga is about connecting the mind, body, and spirit.

There are several types of yoga, including Hatha yoga, Raja yoga, Karma yoga, and Bhakti yoga, each with its own focus and set of characteristics. Hatha yoga, for example, is the physical and mental branch that aims to prime the body and mind, while Raja yoga involves strict adherence to a series of disciplinary steps known as the eight limbs of yoga.

In summary, yoga is a powerful tool for integrating the mind and body, promoting health and well-being, and managing stress, anxiety, and depression. It is a popular form of exercise worldwide and can be adapted to suit different expectations and levels of physical agility.

Body-centred meditation

This form of meditation can be practised by focusing on an object or your breath while observing any bodily sensations, thoughts or feelings. It is a good practice for those without a teacher to guide them, as it can be easily practised alone.

Benefits

The benefits of body-centred meditation include:

• Improved blood circulation
• Lower heart rate
• A healthier heart
• Lower blood pressure
• Improved immune system
• Better-controlled stress and anxiety
• Improved memory retention
• Enhanced quality of sleep
• Improved emotional resilience
• Better pain tolerance

Meditation with movement

Walking Meditation

Walking meditation is a simple and common practice. It involves walking at a natural or slow pace while paying attention to the sensations in your feet and legs as you walk. You can also focus on your breathing and the difference between walking with your eyes open or closed.

Yoga

Yoga is a well-known form of movement meditation. It involves holding poses or performing asanas while focusing on your breath. It can be challenging to maintain focus on your breath while moving your body in strenuous ways. Seated meditation is often done after yoga, once the body is loosened up.

Tai Chi

Tai Chi is a Chinese physical exercise that combines specific postures with "clear mind movement". It involves consistent, slow movements from one pose to the next. It is known to reduce stress and is popular as a low-impact activity.

Qigong

Qigong is a Chinese practice that combines postures, breathing, and meditation with movement. It often includes dynamic movements that are carefully choreographed and performed with deep, rhythmic breathing. The principle of maintaining a balanced, flowing style during transitions is important in Qigong.

Dancing

Dancing can be a form of meditation in motion, allowing you to get out of your head and into your body. The key is to stay present in each moment, focus on your breathing, and bring yourself back to sensing your body in motion when your mind wanders.

Mindful Stretching

Mindful stretching involves taking a moment to deeply reflect on how your body feels as you stretch in different directions. You can focus on the sensations in your body without judgement and continue to breathe mindfully.

Mindful Cleaning

Mindful cleaning is a Zen Buddhist practice that involves paying close and careful attention to the sensory experience of cleaning tasks. It helps to slow down and be curious about the task, focusing on the sights, textures, sounds, and smells. If your mind wanders, gently bring your focus back to the sensations of cleaning.

Mindfulness meditation

How to Practice Mindfulness Meditation

• Find a quiet and comfortable place to sit. It is recommended to sit with your head, neck, and back straight but not stiff, and to wear comfortable, loose clothing.
• Set a timer, preferably with a soft, gentle alarm, to help you focus and eliminate excuses for stopping.
• Become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe.
• Notice your thoughts. The goal is not to stop your thoughts but to become comfortable as the "witness" to them. When thoughts come up, don't ignore or suppress them. Simply note them, remain calm, and use your breathing as an anchor.
• Be kind to your wandering mind. Don't judge yourself for whatever thoughts crop up; instead, practice observing them without reacting.

Benefits of Mindfulness Meditation

Regular practice of mindfulness meditation has been shown to have benefits for both physical and mental health. These include:

• Reducing stress
• Lowering heart rate
• Improving immunity
• Improving sleep

Open-monitoring meditation

In OMM, practitioners focus their awareness on the present moment, accepting stray thoughts, emotions, and bodily sensations without judgment. This is in contrast to focused-attention meditation (FAM), where the practitioner focuses on a particular object, thought, or sensation, and ignores all other stimuli.

OMM is also known as insight meditation, Shamatha, or Vipassana. It is considered a basic form of meditation and a critical step in developing a robust meditation practice.

The Practice of Open-Monitoring Meditation

OMM involves remaining focused and mindful while sustaining attention on experiences in the present moment. This includes sensations, emotions, memories, and thoughts as they arise, without focusing on a specific object or concept. The mind is allowed to drift, and thoughts enter and leave without engagement or judgment.

Benefits of Open-Monitoring Meditation

OMM has been found to have several benefits, including stress relief, improved thinking, increased emotional intelligence, and the ability to overcome mental biases. It has also been linked to enhanced creativity, possibly due to more equal engagement of cognitive processes, allowing for better connections and lateral thinking.

Techniques for Open-Monitoring Meditation

One technique for OMM is to maintain attention on the present moment and all that is unfolding. This includes noticing thoughts and acknowledging them without judgment, then returning focus to the present moment. Another technique is to act as a nonjudgmental witness, observing thoughts, feelings, and sensations without attachment. This can lead to a sense of spaciousness and equanimity, as the mind is freed from worries and distractions.

Scientific Research on Open-Monitoring Meditation

Scientific research has shown that OMM reduces the involvement of brain regions related to memory function and increases detachment from autobiographical memory. It also improves performance on distributed-attention tasks, indicating a broader distribution of cognitive resources.

Types of Open-Monitoring Meditation

While OMM does not require formal practice or processes, some structured approaches exist, such as vipassana in Buddhism. However, there is no evidence that these structured approaches are necessary or improve the meditation. OMM can be as simple as closing your eyes and letting thoughts pass through your mind or practicing while walking in nature.

Frequently asked questions