"Mindfulness Activities in
Slo-o-ow Motion"

As a physical therapist I'm used to breaking down movement patterns. Mindfulness activities can be broken down in the same way.

In this walking meditation we're going to keep it simple and become aware of the fluid phases of the movement patterns.

This is relaxing and breaks up a 9 to 5 routine because altering the movements teaches you to become aware of other senses than the ones you are accustomed to use.

For example... Tai-chi exercises various movement patterns from martial arts and slows them down. The practitioner's awareness becomes one with the sensations of the fluid movements.

We're going to do a slow-motion, mindful walk.

Breaking through habitual patterns, you'll see that there's more to walking than meets the eye (that goes for any movement pattern).

Just remember...

• No expectations.
• Remain mindful - detached and non-judgmental – of whatever comes to mind. If you find this hard, be mindful of your (perceived lack of) mindfulness. In other words, show compassion for yourself.
• Doing the mindfulness exercise is doing it right. So you can't go wrong.
• Preferably do your mindfulness activities in a private spot, either in your home or in your yard. You will be moving slowly, and people who don't know what you're doing, well, they might stop and stare...

Here's our Disclaimer.

Now let's start...

Stand straight, head up, feet about shoulder width. You're forming a solid stance, firm base.

Now feel your balance, how you're shifting slightly back and forth, from side to side. Normally this happens automatically. Become aware of these minor movements.

Feel the soles of your feet, roll gently back and forth to emphasize the sensation of your feet against the ground.

Focus on a point in front of you. It's time for your first step...

Rolling forwards, push off with your right foot and s-l-o-w-l-y take a step. For a couple of seconds, feel how your leg moves through the air. The sensation of impact as your heel touches the ground.

Slow, fluid movements...

Now push off with your left leg. Feel how your right leg muscles are balancing your body as your left leg travels through the air and touches the ground.

Take 5 slow, fluid steps like this. Then halt and turn around.

Now walk back to your starting point, close to normal speed this time.

Did you feel the difference? This time you relied more on sight and less on proprioception (feeling your balance and your sensory input), didn't you?

Slowing down the pace, we tend to become aware of other, lesser used senses.

You may now repeat the slow walk and return.

If you'd like to play around with the mindfulness exercise and have some fun, you can change your walk.

Some suggestions...

• Walk in slow-motion with high knee lifts - March as a soldier caught in syrup.
• Pretend to be running in slow-motion. You're now the hero of a movie chasing down the bad guy.
• You are a model walking in slow-motion down the catwalk. Walk, look... and turn!

After 5 minutes or however long you'd like to pursue these mindfulness activities, stand still for a minute and feel your mind and body.

Simply observe any sensations or feelings. Whenever you become aware of any thoughts or sensations, remain mindful and detached and let the sensations go. When a new thought or sensation comes, let that one go.

You feel how your thoughts are moving even (or especially) when you're standing still?

Become aware of the gentle, fluid movements within your mind.

Thoughts and sensations are replaced by other thoughts and sensations - a perpetual, impermanent cycle. This is natural, just as the moving, changing sensations in your body, coming and going as you walk.

Final thoughts

Playing around a bit, your mind hopefully enjoyed the break from habitual patterns and conceptualized activities. You didn't walk, you were just moving.

Mindfulness activities go beyond concepts. No two walks are really the same, just as this moment is different from ... ... This moment.

Altering and slowing down the movement patterns, you become aware of less automated senses and the present moment.

Keep in mind that you can break habits and apply slow-motion to any activity. Gently observe what happens, and then bring your self back to real-time.

Top-performing athletes do this.

We may not expect to become top athletes, but mindfulness activities are fun, relaxing, and they even take some of the boredom out of the most mundane chores -- Such as dish washing, vacuum cleaning, and brushing your teeth.

When you really get into it, you realize that mindfulness is more about living than exercising.

Comments, questions?

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