Active meditation: what it is and how to practice it to calm the mind

You sit down to meditate, and that’s where it starts: numbness, itching, sleep, back pain, it all scatters you. Then comes that “I can’t meditate” feeling. Don’t get frustrated. There is the active meditation – or, more directly, meditation for restless people.

Let’s start by alleviating your frustration: meditation doesn’t have to be done in a sitting and still mode. Active meditation is possible. I practice it in two ways: one is walking, the other is when I do asanas (yoga postures).

Next, I’ll explain how meditation works for agitated people, but you have to remember that we are in a pandemic. Therefore:

Do the activities following the rules of your city Wear a mask Prevent yourself by taking your alcohol gel If you have symptoms of Covid-19, do not leave the house

meditation: meaning

Much is said about meditation, but what is its meaning?

Meditating is not relaxing, it is not thinking about a very beautiful and calm place, it is not stopping your thoughts, nor is it thinking about anything..

Meditation is being present in the moment.

This definition is linked to its origins. Meditation is very old and is present in many religions, with very similar meanings and objectives such as:

Sufism – meditation is seen as a form of personal education and inner knowledge, accessible to anyone in spiritual research, regardless of their culture and social background.

Taoism – meditation aims to keep the body and mind calm, harmonizing them with the mind. Therefore, it does not only seek to calm the mind, but to allow energy to flow freely through the meridians. There are many ways to practice this meditation and the best known in the West is tai chi.
Hinduism – has several types of meditation. In Vedanta, Jñâna-Yoga has as its main method the investigation of the Self (âtma vichâra), which returns to the source of thoughts even to transcendental reality.
Christianity – prayer activates the same parts of the brain as meditation.
Buddhism – its core is meditation, and the principle is to welcome and let thoughts pass without attaching to any, to focus your attention fully on the present moment. It allows to escape the permanent concern with the future or the past and the associated painful emotions, in this way, the practice regulates the emotions.

Active meditation: what is it

It is a way to facilitate the practice of meditation during your day to day life, without having to “stop everything” to practice it. A active meditation is accomplished through mindfulness and that way it can run while you are doing any task.

It’s a good option for anyone who can’t meditate without moving or who has trouble concentrating.

However, it has no less benefits than a “conventional” guided meditation or passive meditation. Active meditation helps reduce anxiety and stress, control emotions, increase the body’s defenses, among other advantages.

Body and breathing movements eliminate tensions and emotions accumulated in the mind, which makes full relaxation possible.

That is, unlike passive meditation, which is done without movement, active meditation is also a way of meditating, with the same objective, alleviating bad feelings.

Active meditation is ideal for those who can only concentrate through movement and cannot stay still or sit for a long time. If you fit that, follow the tips below and test these formats.

Types of Active Meditation

Active meditation is done through free movement and meditation techniques. I practice it in two ways: one is walking, the other is when I do asanas (Yoga postures), which I will explain and give tips on how to do it below. But it all depends on your goal with the practice and also what works for you.

meditate walking

Choose a pair of walking shoes Put on suitable clothes for this exercise Do not walk during the hottest part of the day Start by choosing a place, preferably where you have contact with nature, a park, a beach, a garden. In case you have a lot of difficulty concentrating or don’t want to go out, do it indoors.

Now, choose one of these ways:

Walking Focused on Breathing

Look around, feel that you are part of the place. Still standing still, anchor yourself, that is, breathe naturally through your nose and focus on your goal, which is to walk consciously. Inhale and, as you exhale, start walking, observing your breathing. During the walk, focus on your breathing, and let your thoughts flow. Thoughts come, you welcome them. Without judging, criticizing or talking to thoughts. Let them go. Walk as long as you like, as long as you feel comfortable. When finished, stop, look at your feet, feel your body, observe your mind without judgement. You will be in the present moment.

In the following video, see how to do an active meditation focusing on the breath:

Walking with a focus on the path

In this active meditation, you must choose a route that could be done in 10 minutes of walking, but that you will do in 30 minutes. Mark a reference/end point, fix your eyes on it and start walking very slowly, feeling each step. You must pay attention to speed and keep your mind in the present moment.

In the following video, see how to do an active meditation with a focus on the path:

Walking with a focus on movement

Look around, feel that you are part of the place. Before starting to walk, breathe naturally through your nose and focus on your goal, which is to walk mindfully. Watch your feet, feel the support they give you. Inhale and, when exhaling, start walking observing the movement of your legs, the lifting of the foot from the ground, the knee flexing, the imbalance forward, the support of the foot and the elevation of the other. Walk naturally, adjust your pace, no need to speed up or go slow. If you are feeling too stressed, stop and return to where you started. The goal is to slow down the body and mind, so feel each step. When finished, stop, look at your feet, feel your body, observe your mind without judgement. You will be in the present moment.

A tip for those who like to run and participate in walks, such as 5 km and 10 km: run and walk focusing on your breathing. Afterwards, contact me, and tell me what you think, if there was any difference in your performance.

Meditate during Yoga

For those of you who think that Yoga is that slow thing where you sit, breathe, lie down and relax, I am pleased to inform you that this is not the case! There are several lines and you can try each one until you find one to call your own. Mainly, because with the internet you can do the practices online and at a distance, if you can’t find an instructor in your city or have difficulty with travel. Whatever your choice, remember that Yoga is the path to be followed, the path of self-knowledge and, at the same time, the ultimate goal of this quest.. The word “Yoga” has several meanings and has its origin in Sanskrit, an ancient language of India and Nepal, and its root is “yuj”, which means “to unite” or “to integrate”. Practice Yoga with a certified instructor, this is the best way to feel like a lifestyle.

I will advise three lines whose practice of asanas (Yoga positions) is more intense. Are they:

Hatha Yoga

Hatha Yoga practice is centered on the body and on the alignments, in addition, the permanence in the asanas takes a longer time.

Ashtanga Vinyasa Yoga

Asthanga Vinyasa differs from other techniques because it has a fixed sequence of movements that must be performed in a very dynamic way. In this practice, postures are performed in synchrony with strong breathing.

vinyasa yoga

Vinyasa Yoga derives from Ashtanga Vinyasa Yoga. There is great emphasis on synchronizing the movement with the breath – the asana sequences are fluid and coordinated with the breath.

active meditation tips

The biggest advantage of active meditation is that you can practice it anywhere and anytime.

If your day is busy, detach from the park, nature and practice on the way to work, school or at lunch time or even inside your house before going to sleep.

The important thing is to take time to focus on the present and calm the mind.