Moving meditation: types, benefits, and how to try it
Learn about moving meditation, benefits, examples, and how to incorporate it into your routine.
Table of Contents
You’ve probably heard of meditation, but have you explored its dynamic counterpart: moving meditation? Traditional meditation focuses on bringing your mind into the present moment, a practice with proven benefits for mental health.
“Moving meditation incorporates physical activity to further focus your mind and provide the added benefits of exercise,” explains Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health.
You don’t need any special skills or equipment to get started. Moving meditation is accessible and adaptable. You can incorporate meditation in motion into almost any physical activity you enjoy.
Read on to discover how moving meditation can support your mental and physical health, and get expert tips from Hinge Health physical therapists on how to integrate it into your routine.
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Christynne Helfrich, PT, DPT
Courtney Fitzpatrick, PT, DPT
What is moving meditation?
Meditation is a practice that trains your mind to focus on the present moment. Studies show that concentrating on your breath, a visual image, or even soothing sounds can help reduce stress, improve mental health, and support physical well-being.
Moving meditation is a form of meditation that combines gentle physical activity with mindful awareness. Instead of sitting still, you engage your body in purposeful movement while focusing your attention on the sensations, rhythm, and experience of the present moment. Activities like tai chi and yoga are common examples of moving meditation, but the concept can extend to almost any type of movement. “Whether you’re running, swimming, or playing a sport, any activity can become a form of moving meditation as long as you’re focused on the present moment,” says Dr. Fitzpatrick.
Benefits of moving meditation
Moving meditation offers a unique way to blend mindfulness with physical activity, allowing you to support both your body and mind at the same time. By focusing on the present moment during movement — whether you’re practicing yoga, taking a walk, or simply paying attention to the present moment as you go about everyday tasks — you can tap into relaxation, greater physical comfort, and improved emotional well-being. Many people find that bringing mindful awareness into movement makes it easier to reduce stress, ease pain, and find more enjoyment in daily life. Here are benefits of practicing moving meditation:
Support musculoskeletal health and reduce pain. Engaging in mindful movement — whether tai chi, yoga, a walk outdoors, or your physical therapy exercise routine — not only strengthens muscles and improves flexibility, but can also help relieve muscle and joint pain. Meditation and movement work together to regulate your nervous system. This can change how your nervous system processes pain and makes it easier to do activities without discomfort. “Mindfulness helps your brain process pain differently, which can decrease how much pain you feel,” explains Dr. Fitzpatrick.
Enhance mindfulness and presence during daily activities. Practicing mindfulness means focusing your attention on the present moment without judgment. Studies show that being fully present can help you enjoy activities more and support your mental health over time. If you’ve ever played a tennis match, did a workout class, or went for a bike ride without worrying about work or other stressful things — and just focused on the activity at hand — you’ve engaged in mindful movement.
Reduce stress and anxiety through calming movement. Meditation alone can alleviate stress and anxiety, and research also supports the mental health benefits of physical activity. “Pairing meditation with movement can be even more effective,” says Dr. Fitzpatrick.
Promote relaxation without needing to be seated or still. While traditional meditation is an effective stress-management tool, it can sometimes be hard to carve out time or focus to sit still. And sitting for meditation simply isn’t enjoyable for everyone. If seated meditation hasn’t been a good fit, moving meditation lets you bring mindfulness into any activity, so you can experience the benefits of meditation as part of your daily routine. “If traditional meditation hasn’t worked for you in the past, consider how you’re already moving throughout your day, and try making those moments more intentional,” suggests Dr. Fitzpatrick.
Ways to practice moving meditation
There are many ways to bring moving meditation into your life. “You can turn almost any activity into a moving meditation — what matters most is paying attention to what you’re doing,” says Dr. Fitzpatrick.
Whatever your activity, you can turn it into a meditation practice if you pay close attention to your breath, your body’s sensations, and the sounds around you. For example, while playing tennis, you might tune in to the feeling of your muscles as you swing the racket or the sound of the ball bouncing. While lifting weights at the gym, focus on your breath and how your body feels throughout each movement.
Here are some popular forms of moving meditation:
Walking meditation (indoors or outdoors). Focus your mind on the rhythm of your steps, your breathing, and your surroundings, whether in nature or on a treadmill.
Tai chi. This series of gentle, flowing movements encourages you to synchronize your breath and attention, fostering a calm, meditative state.
Gentle yoga flows. Many forms of yoga incorporate gentle movement, deep breathing, and mindful awareness of physical sensations.
Mindful dance or freeform movement. Enjoy dance, Zumba, or simply moving to your favorite music while paying attention to your body, breath, and the sounds you hear.
Stretching with breath awareness. Combine stretching routines with slow, deep breathing to transform them into calming, meditative experiences.
Swimming laps. Tune into the sensations of your body moving through water, your breathing pattern, and the rhythm of your strokes.
Mindful cycling. Whether on a stationary bike or riding outdoors, focus on the repetitive motion of your legs and your breath as you pedal.
Moving meditation can be adapted to almost any physical activity. Experiment and notice how mindful movement enhances your routine.
How to practice moving meditation
There’s no single right way to practice moving meditation, says Dr. Fitzpatrick. Whether you’re at home, at the gym, or on the go, you can incorporate mindfulness into almost any activity. A few simple guidelines can help you stay focused and relaxed as you move:
Find a quiet, distraction-free space. Choosing a calm environment can make it easier to focus your mind and settle into a meditative state.
Move slowly and focus on your breath. Start with gentle movement and pay attention to your breathing. Deep, steady breaths can help you relax both mentally and physically.
Become aware of your body as you move. Notice how your body feels during each stretch or step. This awareness can help you get the most benefit and reduce the risk of injury.
Let go of judgment. Try not to judge your movements or thoughts. If your mind wanders, simply bring your attention back to your breath or the sensations in your body.
Pause to check in with yourself. Take brief breaks during your activity to notice how your body feels. If you experience discomfort or pain, adjust or take a rest as needed.
Regular exercise reduces stress, improves mood, and boosts overall well-being. It also helps relieve pain, which can get in the way of doing what you love. An exercise therapy program can help you feel better.
Hinge Health members can access customized plans and chat with their care team. They experience an average 68% reduction in pain* within the first 12 weeks—and those with mental health symptoms experience a 58% average decrease in anxiety and depression. Learn more*.
How can I combine meditation and stretching for better relaxation?
Stretching is great for improving flexibility and preparing your body for movement. By adding meditation, you can make your stretching routine even more calming and effective.
Tune in to physical sensations. As you stretch — whether it’s your calves or a gentle cat-cow pose — focus your attention on how your body feels with each movement.
Breathe slowly and deeply. Inhale and exhale slowly during each stretch to help relax your mind and body, which can also increase your flexibility.
Gently increase your range of motion. As you exhale, try to extend your stretch a bit more, but always stay within a comfortable range. Listen to your body, and back off if you feel any pain.
PT tip: Make daily activities meditative
If meditation feels intimidating or you struggle to fit dedicated practice into your day, remember that any physical activity — even simple tasks like doing chores or mowing the lawn — can be meditative. “No matter the activity, you can bring your mind to the present moment,” says Dr. Fitzpatrick. By focusing your attention as you move, you can turn everyday routines into opportunities for mindfulness and relaxation.
How Hinge Health can help you
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This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
National Center for Complementary and Integrative Health. (2022). Meditation and Mindfulness: Effectiveness and Safety. NCCIH. Retrieved from https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
Miller, G. E., Chen, E., & Parker, K. J. (2011). Psychological stress in childhood and susceptibility to the chronic diseases of aging: Moving toward a model of behavioral and biological mechanisms. Psychological Bulletin, 137(6), 959–997. doi:10.1037/a0024768
Kiken, L. G., Lundberg, K. B., & Fredrickson, B. L. (2017). Being Present and Enjoying It: Dispositional Mindfulness and Savoring the Moment Are Distinct, Interactive Predictors of Positive Emotions and Psychological Health. Mindfulness, 8(5), 1280–1290. doi:10.1007/s12671-017-0704-3
Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and well-being: a Review. Cureus, 15(1). doi:10.7759/cureus.33475
Donald, J. N., Atkins, P. W. B., Parker, P. D., Christie, A. M., & Ryan, R. M. (2016). Daily stress and the benefits of mindfulness: Examining the daily and longitudinal relations between present-moment awareness and stress responses. Journal of Research in Personality, 65(65), 30–37. doi:10.1016/j.jrp.2016.09.002
Breedvelt, J. J. F., Amanvermez, Y., Harrer, M., Karyotaki, E., Gilbody, S., Bockting, C. L. H., Cuijpers, P., & Ebert, D. D. (2019). The Effects of Meditation, Yoga, and Mindfulness on Depression, Anxiety, and Stress in Tertiary Education Students: A Meta-Analysis. Frontiers in Psychiatry, 10(193). doi:10.3389/fpsyt.2019.00193