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By Kathryn Bikle on 10/07/13
My body does not like to be still. Meditating by sitting in one position for any period of time is really hard for me. I twitch, wiggle, and squirm: It’s a constant challenge. Yet, I do benefit from mindfully focused thought. Here are three other types of meditative practices that can help you connect to you deeper knowing—ways that include movement!
- Somatic Awareness Movement Meditation
- Shamanic Walk
- Labyrinth Walk
Somatic Awareness Movement Meditation
This Meditation can be done with or without music. The idea is to focus your attention into the way your body feels as you move freely in an open space. You can move just one part of your body, or “dance” using your whole body. You can focus on a specific area. Or discover where your body is asking for attention.
As you move, pay attention to the feelings that come up and any images–memories, colors, plants or animals, people, scents, or sounds that arise. Feelings and memories are stored in the body and are often released with your movement. Notice what you are experiencing. Later you may want to explore this experience in your journal or with your therapist. Tapping into the body’s wisdom in this way can reveal startling connections between sensations in your body and old psychological wounds or issues from the past. Messages from the body can open your awareness to suggestions on how to resolve past issues and heal on a deeper level.
The Shamanic Walk is a personal favorite of mine. This mindfulness practice allows you to be out enjoying a walk in nature. As with traditional sitting meditations, you can focus your thoughts on a particular issue or be open to what thoughts occur. One difference is that rather than using the mind to shut out external stimuli, in the Shamanic Walk the sights, sounds and smells of nature are welcomed into your awareness. Consider these images as though they are messages from Nature: metaphors that relate specifically to the question you have come to explore. This is a more shamanic way of relating to the world — in the spirit of being one with the Universe.
The Labyrinth Walk, is very effective method of getting clarity on personal issues and setting a course for change. Often churches, parks or even cemeteries have outdoor labyrinths available for use free of charge. The ritual of a Labyrinth Walk makes use of the three-fold structure of release, receive and return. As you enter the labyrinth, release your hold on what you have previously thought about your issue. The labyrinth’s twists and turns represent the way in which life’s path is unknown to us until we arrive at the present moment. When you reach the center, allow yourself to receive thoughts and messages from deep within your spiritual self. Then, return to your everyday life by walking the same path out of the labyrinth as you came in, having let go of your old preconceptions and aware of new possibilities for the future.
There are many ways to open up to mindfully focused thought. Whether you choose traditional sitting meditation, Somatic Movement, Labyrinth or Shamanic Walk, the practice of regular mindful reflection holds benefits that will serve you well.
Coming soon: Articles on How To Do A Somatic Movement Meditation, Shamanic Walk, and Labyrinth Walk. Kathryn Bikle, MA, MFT frequently leads workshops using movement meditation methods. Go to Workshops more information. Coming soon, see Resources for additional suggestions of books and articles on these topics.
© 2013 Kathryn Bikle. All rights reserved. This article may not be reproduced or used on other websites without permission of the author.
Image credit: <a href=’http://www.123rf.com/photo_11900499_carefree-woman-dancing-in-the-sunset-on-the-beach-vacation-vitality-healthy-living-concept.html’>warrengoldswain / 123RF Stock Photo</a>