A Movement Meditation to Ground

A Movement Meditation to Ground

Updated on 19th December 2023 at 8:16 pm

We all know the wonderful benefits that meditation brings us but sitting still and concentrating on your breath isn’t easy for everyone. Especially, if you’re already sitting still for work all day. Enter in, A Movement Meditation!

Movement meditation is simply moving your body with awareness and focus. The focus being on the movement of the body, rather than the goal of the movement. 

There is no right or wrong way to do it! A little focus and awareness as we move creates instant connection with our bodies.

Slow down and notice various parts of your body, like your shoulder or hip as you move, and pay attention to how it feels internally. For example: Is your heart beating faster or are you breathing heavier? 

Here is a simple way to start your movement meditation practice:

One of the easiest ways to start your practice is to find a comfortable stance barefoot on the ground.  

1. Start with some deep breaths with your hands resting on your heart and belly. That will help bring your awareness to your body. 

2. Start at your head and do a full body scan, maybe the wind is blowing your hair or you feel the sun on your face, all the way down to your feet touching the grass. The grass in between your toes. 

3. Wiggle your toes or shift your weight from your heels to your toes. Notice what you are feeling.

4. Now slowly start to sway like a tree, maybe dropping your arms by your sides or reaching them up to the sky. Check in with yourself again… What sensations do you feel? Do you feel your rib cage moving? Your spine?

A Movement Meditation to Stay Grounded with Sarah Shell

5. Taking slow movements, walk away from your spot and start to move freely. Remember, there’s no right or wrong way to move freely! What body part do you notice the most once you start to walk? For example, Is it your hip or knee? 

6. Now return to your starting position. End your practice the way you began by placing your hands on your heart and belly. Taking in some deep breaths and notice every sensation.
Finally, give gratitude to your body for carrying you through each day.

The more you practice movement meditation, the more in tune with your body you will become. Eventually, you will start to automatically notice your body more and the movement it makes.

Even while picking something up off the ground or cooking! 

Enjoy this practice and let’s keep moving!
xo- Sarah

Sarah Shell divides her time between Los Angeles and Ojai California. She has had a professional dance career for over 15 years that included world tours, commercials and television productions.

Being a dancer, she has always practiced Pilates to stay strong and in shape. As a certified Pilates instructor since 2009, Sarah has been teaching her own style of Pilates that combines components of dance to develop a long, lean, and toned body. She is committed to helping her clients look and feel their best.

shellshapefitness.com | @shell_shape

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