Sometimes the mind is so active we find it difficult to sit still and notice what’s happening. An alternative to a sitting practice is mindful movement. The movement can be as simple as walking or yoga, tai chi or simple stretching.
Decide on what movement (walking, yoga, tai chi, stretching) to start.
Bring awareness to your breathing as you slowly begin your movement, noticing the ‘in’ and ‘out’ breath. Move your attention to the specific parts of the movement and how this feels e.g. the slow purposeful sensations of walking, from one foot to the other, the shifting of weight, the pressure of contact – feet to ground.
Invite curiosity into your experience – What body sensations, feelings, emotions are you noticing? Where do these arise in your body? Are you getting caught up in thinking?
If your mind starts to wander, use your breath to bring you back to the moment.
After you’ve finished your practice take time to reflect on your experience. You may want to consider what other daily activities you could bring mindful awareness to
TIP – allow your experience to be what it is without striving to achieve anything and bring kindness to each movement, avoiding forcing or tensing.