Have you ever found yourself looking to certain gurus or meditation masters and thought “there is no way I can become mindful like they are”? Sitting still for hours and seemingly having perfected the art of being present, or even pausing life to live in isolation for months to embark on a journey of self-discovery. When we believe that mindfulness has to be practiced in a certain way, and that we have to master that version of it, we can feel like true present-moment-focus is not within our grasp.

What if mindfulness can be practiced in a way that fits each person’s needs?

Everyone can have access to the amazing benefits of mindfulness. The practice is powerful in terms of regulating the nervous system and enhancing a sense of wellbeing. To be present in the moment, observing with curiosity the world within and outside of us, is in the grasp of everyone, but you might need to adjust what works for you. 

Mindfulness is the practice of being focused on the present moment, while noticing and accepting our thoughts, feelings, and any sensations that might arise.  For some, this can certainly take the form of practicing stillness and noticing within that stillness whatever comes up. For many, meditating while remaining still has not worked, instead leading to restlessness, or feeling anxious.

The inability to sit still and embark on what others describe as a life-altering practice can even lead to a sense of shame, wondering “why can’t I tolerate stillness?” or even thinking “what is wrong with me for not being able to do something so simple?” For some, the sheer idea of this stillness brings up fear or uneasiness, with the conclusion that meditation is “just not for me”.  

If any of this rings true, it is important to remember that there is absolutely nothing wrong with different people needing different things. When something does not work for us, or even seems to make things worse, we can use this as information. This information is telling us that we need to make a change and tap into a different approach. Moving meditation might be the answer to this needed change. More importantly, moving meditation is as powerful as still meditation. 

As a trauma informed psychologist, I know that stillness, or asking people to connect to their body can lead to a multitude of difficulties, such as feeling helpless, dissociated, overwhelmed, or agitated. When people have experienced trauma, suffer from anxiety, or are not comfortable with their body, still meditation can be excruciating, impossible, and even counterproductive. The premise of mindfulness is to be present in the moment with awareness. It is not possible to achieve this state of being if anxiety or a trauma-response such as overwhelm or helplessness hijack that moment. When these are the circumstances, we have to shift to a type of meditation that achieves the purpose of present-moment-focus, and moving meditation can provide exactly that, no matter how big or small the movement. 

What is moving meditation?

Really any type of movement that you can partake, while remaining fully aware of the inner and outer world, with acceptance. These movements can be big or small. Bigger, more engaging movements can take the form of yoga, going for a walk, or tai chi.

The key is to consciously perform this movement with a present-moment focus, no distractions. Weather you choose yoga, walking, or tai chi, engage in this activity while being aware of the sensations within your body, your emotions, and thoughts, as well as what you are experiencing outside of yourself, in terms of sounds, smells, temperature, and what you see. Notice whatever arises, without judgement, but rather with acceptance. Sounds simple? The good news is that being in the present moment is simple, but we are not used to engaging in it, which can take some practice, and we can achieve it in a way that works for us. 

Moving meditation can be just as powerful with more subtle activities, such as tapping or bilateral eye movements. Alternately tapping hands on thighs, or fingertips on collarbones engages small body movements but can often be powerful in settling those that get restless. Engaging in a butterfly hug is another powerful practice, where arms are crossed in front of the chest and hands tap alternately in this position.

An even more subtle practice involves bilateral eye movement by passing an object back and forth in your hands, while the eyes follow, in a rhythm that is comfortable. While engaging in these small movements, once again practice a present-moment-focus with awareness of your inner and outer world, with acceptance and curiosity, withholding all judgment. These movements might be subtle, but they can do the trick in remaining present when the body otherwise becomes restless. 

Modern life often focuses on achievements and performance. Being busy, multitasking, and consistently hustling can lead to a sense of pressure, anxiety, and depression. Many have also experienced some version of trauma throughout their life, which creates another layer of difficulty. A present-moment-focus is a powerful practice that can improve coping, regulates the nervous system, reduces stress, and improves a sense of wellbeing.

You don’t have to become a meditation master, to master mindfulness! It sounds complicated, and we can get the sense that we need to do it “just right”, to gain the benefits. But what is “just right” for one person can be “exactly wrong” for another, and that defeats the purpose of the practice. We all have the responsibility and permission to take care of ourselves in a way that actually meets our needs and achieves wellbeing. Adjust your mindfulness practice to your needs, whether it is still meditation, or moving meditation, big or small, and you can gain all the powerful benefits of mindfulness.  

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Dr. Iris Pachler is a licensed clinical psychologist and author of Sculpting Lillian. She is based in California and is committed to providing quality mental health services and sharing insights that enhance wellbeing. If you are curious about psychological concepts, healing, and personal growth, you can sign up for her Masterclass via her website.