Movement Explorations
When I was first introduced to meditation and mindfulness, I did not understand that mindfulness can take many active forms. My first discovery of meditation in action was when I found chanting, the singing repetition of a sacred phrase. Drumming and dancing as movement meditation also became part of my practice at that time. It was a revelation to take some of what I had learned in a sitting meditation practice and to use it in focused activity and movement. In retrospect, it seems like the most logical thing in the world. Meditation and mindfulness should help us be more engaged in our daily activities. A focused movement practice is one way to develop the skills that we can move into our day-to-day lives. Practicing in a garden provides the additional bonus of easily engaging our senses.
Walking with Beauty
Type of Exploration: Movement
Supplies Needed:
• Journal or paper
• Pen or pencil
Ideal Setting: An outdoor space where you feel comfortable moving around
Child Friendly: Yes
Walking meditations are part of many traditional contemplative paths. To walk silently and be present with each step is both easier and more difficult than sitting meditation. It is easier because we like to be busy, so the movement helps keep us engaged. That is why this is an excellent exploration to do with young people. It’s also great for adults who struggle to be still. This exploration can also be more difficult because we are moving, we can be more easily distracted from our task. Walking through our own garden presents other challenges. We may find ourselves making mental notes about what chores we need to do later rather than being present to what we are seeing and sensing. We also may find ourselves simply drifting away into some other activity. It is good to have a clear path and a prescribed way to walk.
Walking practice can be as simple or as complicated as we want to make it. A simple walking meditation involves walking through the garden or other green space and being as fully present as we can be. There are ways to structure this activity to help us along. This one is about recognizing beauty.
Begin by simply standing in the garden and being conscious of this space. Take as much time as you need. When you begin to take a first step, make sure it is a conscious choice. The goal is to be present in the garden and with your body. Pay attention to the way your body is moving in the garden, aware of each step on the path and each breath as you walk.
As you walk, synchronize your steps and breath. Use the rhythm of your breath. Your footsteps are the anchor. If you are new to the practice, stay with that synchronization for as long as you like (days, weeks, or longer). When you are ready, add a reminder phrase, like one of the following. (You can also make up your own phrases that carry meaning for you.)
• “I am walking in the garden. I am immersed in beauty.”
• “I am absorbing the beauty of this garden on every level of my being.”
• “I breathe in beauty. I release negativity to the healing earth.”
• “I am breathing in the beauty all around me. I am releasing worries and fears.”
When you come to the end of your walk, remain quiet for a little while and be in touch with sensations and experiences in your body.
Record your experience in your journal. How was it? What did you discover? What were you aware of ?
Exploration
Walking with Earth Energies
Type of Exploration: Movement
Supplies Needed:
• Journal or paper
• Pen or pencil
Ideal Setting: An outdoor space where you feel comfortable moving around
Child Friendly: Yes, recommended for ages eight and up
This activity is a walking practice based on energy awareness. We are practicing sensing the energy of the earth. It can be done with or without shoes. If you are comfortable barefoot, go for it! If not, the energy is still available for you to feel.
Stand in the garden and be present. Settle into your breathing, taking deep, full breaths. With each exhale, feel your breath sinking through your body and relaxing all your muscles. Let your shoulders relax and drop. At the same time, imagine yourself as a marionette with a string attached to the top of your head. Feel the string pulling your head up gently.
Know that the ground is supporting you and the planet is holding you close. Here you are on this planet, and the weight of your being is being supported by the earth. Bring your awareness to your feet. Feel the connection to the planet through your feet. If you cannot feel an actual connection, then imagine it. Gravity is holding you firmly in place. Take three to five deep breaths and become grounded in this connection.
Consciously think about the foot that you want to move first. Imagine or feel heaviness from the foot you are about to move flowing to the foot that will remain on the ground. Feel your movement foot becoming lighter and the foot remaining on the ground becoming heavier. Feel the grounded foot take on the full weight of your body and as you do, begin to lift your other foot. Sense the pull of gravity as you lift your foot. Lift it slowly up off the ground, paying careful attention to the balance needed to do this and the connection your weighted foot has to the ground. Slowly and with attention, step forward and place your moving foot on the ground. As it touches down, pay attention to the moment it touches the ground and the point on your foot where the connection was made. As you move, be aware of the earth’s energy and the shifting weight in your body.
Be still for a moment. Then slowly begin to transfer all of the weight into the foot that just stepped down. Feel its connection to the earth and its heaviness. Once your weight is transferred, let your other foot come up off the ground. Do this consciously again: make the intention to move your foot, then consciously use your muscles and tendons to move your foot slowly off the ground. As before, slowly move your foot forward through space until you set it on the ground in front of you.
Continue to walk in this manner for as long as you like. Begin in small increments. Even taking ten steps while practicing full attention can be profound. This activity is not about getting somewhere quickly, but instead about tuning in as you move.
You probably have not thought this much about walking since you were a small child and you were just learning to walk. Walking is a complex process that we take for granted. We’ve learned to attune to gravity, balance, and the intricacies of our bodies, so we no longer give it our attention.
As you become comfortable with walking in this attentive way, you can begin to shift your awareness from the ground beneath your feet to the atmosphere and collective energies of the earth. Use the area around you to push the awareness even further. Observe the green space around you and feel the air on your face and skin. If there are plants within reach, touch them and make that connection as well. Feel or imagine yourself fading into the background to become simply one more energetic being in this green space. We are not isolated entities; we are part of a web of connectedness and movement. The ultimate goal of this exploration is to sense your connectedness with a green space and all of its aliveness and movement, even for just a few moments at a time.
Record any discoveries in your journal.
Exploration
Labyrinth Walking
Type of Exploration: Movement
Supplies Needed:
• An existing outdoor labyrinth or the materials and instructions to create your own8
Ideal Setting: An outdoor labyrinth
Child Friendly: Yes
The words labyrinth and maze are sometimes used interchangeably. However, the definitions have changed over time and there is a difference. A labyrinth is a path of many twists and turns that has only one way to proceed, unlike a maze, which has many false paths.
If you have a large garden space, you can set up a labyrinth close to your garden or through your garden. There are a number of traditional labyrinth patterns. One of the most famous appears in the Chartres Cathedral in France. If you do not have the space, materials, or interest to create your own labyrinth, many cities have public outdoor labyrinths.
The genius of traditional labyrinth patterns is that you cannot tell exactly where you are on the path as you walk. At times it seems like you are getting close to the center, but then you pass it by. At other times it feels like you are approaching the end, but it is an illusion. Ideally, at some point you surrender to the process, immerse yourself in the walking, and simply follow the path. You are present with your own movement and you watch as the path shifts and turns. This is a powerful metaphor for life: we do the thing in front of us, and it is impossible to say with accuracy where we are in the journey.
Like mindfulness practice, a labyrinth walk can appear simplistic. After all, you are just walking on a predetermined path. However, the experience can be quite profound. The movement combined with not knowing exactly where you are on the path at any given moment allows you to let go and be present for the experience. Although I have participated in indoor labyrinth walks, outdoor labyrinths are preferable. They provide the additional gift of experiencing a connection to the green world.
Traditional labyrinths can be set up as a permanent walk made of rocks, bricks, or some other material, but they can also be set up with ropes or chalk. Powdered chalk used for sporting events can be purchased at a sporting goods store relatively inexpensively.
You can set up any walking path with ropes and/or chalk. Don’t be limited by the pattern of the traditional labyrinth. Any designated path will allow you to let go of thinking where your feet have to be next or making decisions about which way to turn. That creates space to simply be in the rhythm of walking; you can be mindful of what is unfolding in front of you. However, depending on the pattern, it may be obvious where the beginning and end of the path are—this detracts from one of the benefits of the labyrinth.
The power of the labyrinth is that you are walking in an outdoor space and yet, the path is laid out for you so there are no decisions to be made. It is just one foot in front of the other. Practice any of these suggested techniques:
• Keep your eyes open and gently scan the area to take in trees, the rest of the natural world, and also other walkers. See them all as part of the oneness.
• Keep your eyes lowered and follow the path, watching as each foot rises up and then comes back down to connect with the earth.
• Focus on breathing as you walk. Synchronize your breath with your steps.
• Walk with a phrase that helps you tune in to the beauty around you, as in the last exploration. For example, “I am grateful for this labyrinth and the green world.”
• Walk with a question. For example, “What am I hearing in this moment? What am I seeing in this moment?” Then tune in to your sight or hearing.
Labyrinths as a Group Activity or Public Event
When I lived in Pennsylvania, my friends and I created a series of large, luminaria-lit labyrinths over a couple of years. Some were on private property and some were at a public park. Walking outdoors under the moonlight enhanced the meditation. Here are some things to consider if you are working on a public outdoor labyrinth:
• The most inexpensive way to lay out the labyrinth is with chalk or rope.
• Directions and designs for patterns can be found online.
• Making the paths at least two feet wide makes it easier for people to walk through them.
• Traditional luminarias are candles inside paper bags weighted down with sand. This may or may not be a good idea depending on where you live. In Pennsylvania, where it was often wet, this was not a problem. In dryer parts of the country, you may want to consider an alternative like electric or solar tea lights.
• You’ll want to provide information about the walking process if you are hosting a public event. Don’t assume people know how to navigate a labyrinth. Ask people to walk silently and attune themselves to both the labyrinth and the space they are walking in. It is easier to sense the energy of a place when there is silence.
• If possible, set up an area away from the labyrinth for people to gather and talk. People who are waiting to walk or have finished walking may want to talk about what they experienced. It is helpful to have it out of range of those still walking the path. When my friends and I created our labyrinths, we set up a hot chocolate and tea station away from the labyrinth and people were naturally drawn there.
• Quiet meditative music or simple drumming rhythms can enhance walkers’ ability to stay focused, as well as masking any traffic or other distractions in the distance.
• Limit picture taking. This electronic intrusion takes away from the mindfulness of the event and the walk. To accommodate the people who want to take photos, I recommend setting aside specific times that is allowed, possibly at the beginning or end of the event. Make sure to post that information on flyers and on a large sign as people approach the event and explain the reason why. It is not an arbitrary rule, but instead a way to help everyone be more attuned to the moment.
Exploration
Qigong in the Garden
Type of Exploration: Movement
Supplies Needed:
• Comfortable clothing
Ideal Setting: A garden or park where you feel comfortable
Child Friendly: Yes
When I was first introduced to qigong, it was like a key fitting into a lock. I had already discovered movement meditation through dancing and drumming, but qigong carried with it a structured approach and hundreds (or thousands, depending on who tells the story) of years of history to back it up. There were prescribed movements and sequences to experiment with.
Qigong is part of traditional Chinese healing practices, and as such there is an understanding that the world is made of energy. It is recognized as a mind-body practice that releases stress and helps people tune in to presence.
Chinese healing arts did not develop in a vacuum. They were immersed in the natural world and the seasons. There is an understanding that different qualities of energy are at work depending on the time of year, and we can tune in to them with focused attention.
Some qigong movements are very complicated, but the three presented here are easily learned and ideal for garden settings. The ease of learning the movement allows you to focus on the energetic qualities of the garden as you engage with the practice.
All of these movements are done standing. However, they can be modified by sitting in a chair if needed. The movement can be done with eyes open or closed. Keep in mind that it will be experienced differently depending on which way you do it. It may be easier to do these movements with your eyes closed to start so that you can focus on learning the exercise. All exercises have the same beginning position.
Beginning Position
• Stand with your feet shoulder width apart. Distribute your weight evenly between your feet.
• Feel or imagine your connection to the earth.
• Imagine a string connected to the top of your head. It is pulling you gently upward so that you are standing tall, but don’t become rigid. Your shoulders and arms are limp and relaxed.
• Tilt your pelvis forward to create an invisible line from the top of your head to your pelvis.
• Keep your knees slightly bent and relaxed.
• From the top of your head, imagine waves of relaxation flowing down through your body. With each wave, feel your muscles relaxing more. Feel the tightness flow out of your face and neck. You may want to roll your neck a little as the imaginary wave comes through. Feel your shoulders sinking with each wave. (We hold a lot of tension in our shoulders, so pay a lot of attention to letting them become loose.) Let the waves flow through your body. You should be relaxed, with just enough muscle tension to keep you upright.
Gathering Energy
Begin by taking a deep breath. Be aware of the air coming in through your nose and filling your lungs. Slowly breathe out and, with each exhale, know that your body is releasing toxins and parts of the air that you do not need. Take three or four deep breaths to start.
As you begin your next breath, turn your palms to face outward (keeping them at your sides) and slowly bring them out from your sides in an arc, almost as if you are drawing part of a circle. Your palms continue to rise until your fingertips meet over your head. As you do this movement, imagine that you are scooping up all of the green space’s positive energy. At the end of your inhale, hold your breath for just a moment. Then, slowly and on the exhale, bring your hands down along the front of your body. Your fingertips and palms should be facing the ground. As you do this movement, feel the energy from the garden flow through your body. Return your hands to your sides.
Repeat this cycle of movement at least three times.
Once you feel you have somewhat mastered this exercise with closed eyes, try doing it with your eyes open. As in some of the walking meditations, imagine that you are part of the wholeness of this scene. You are not an isolated human experiencing a garden. Instead, you are simply one other organism in a multitude of organisms, all exchanging energy. See if you can touch that awareness.
Touching Heaven and Earth
Begin with the beginning position. On an inhale, slowly bring both hands up and in front of your abdomen as if holding a soccer ball. Breathe in and out a few times. As you do, imagine or feel the energy between your hands. Then, on an inhale, turn your right hand out and away from you until your palm is facing up. Push your hand up gently toward the sky, reaching it above your head. At the same time, keep your left palm facing down at your side. Push your left palm gently toward the earth. Feel this stretch. Make sure you are not locking your elbows. Hold this position for a moment. As you do, feel or imagine the connection of energy between the earth and the rest of the universe. While holding this position, know that energy is traveling through your palms in both directions.
Each day electromagnetic and solar energy wash over us and the planet. Gravity from the earth travels up from the planet into the atmosphere. We are touching both heaven and earth. Feel the connection that exists.
On an exhale, release and allow your hands to float back down to the position of holding a ball in front of you. Repeat this movement, but switch the position of your hands by raising your left palm toward the sky.
Repeat this exercise on both sides three times.
This is a powerful exercise that can promote awareness of your connection to a much wider universe.
Channeling Earth Energy
In this exercise, you can feel the energy of the earth coming up through your feet and body and then out to the planet. You will become a channel for healing and positive energy.
Stand in the beginning position, then slowly bring your hands in front of your body so that your palms are facing upward and your fingertips are touching. Your arms are not raised, but relaxed in front of you. Your elbows should be slightly bent.
On an inhale, slowly bring your hands up the front of your body. As you do that, feel or imagine the energy from the planet coming up through the center of your feet, through your legs, knees, and pelvis. As your hands begin to move, they are pulling the energy up like a magnet from the earth. The energy catches up to your hands. This healing energy continues up through your stomach, chest, throat, and head.
When your hands reach the top of your head, turn your palms up and out. The healing energy flows out through your hands and into the garden and surrounding area as you exhale. You can imagine this as a fountain or shower of energy. Feel it and see it.
Take another full breath while maintaining this position. Feel the energy come up through your body to your hands. This time on the exhale, bring your hands down to your sides in an arc. As you do, see and feel the energy being distributed all around you.
Repeat this movement cycle three times.
Reflecting on Movement
Our bodies are the vehicle through which we engage with the world. It seems obvious that awareness of our body’s movements should be included in mindfulness practice. However, when I think back to my early days of meditation, it was more as a disembodied brain than as a complete entity. I couldn’t see it at the time, but I often ignored signals of both distress and joy. Mindfulness practices can shine a light on how we exist in our bodies and how we are interconnected with the green world and each other.
8. The Labyrinth Society has information on their website about how to construct a labyrinth. They also provide locations of public labyrinths. Read more at www.labyrinthsociety.org.