Updated: Feb 16
Movement Meditations focuses on the movement of the body rather than the goal. In this mediation practice you become mindful of your body movements, it can be slow, subtle or quick. This is encouraging for people who have a difficult time sitting still. You can start by focusing on breathing and then noticing different body parts and adding movement to them. This is also called a body scan. You can do this with or without music. Start with the bottom of your feet and continue movement all the way to the crown of the head.
Other movement medications can be tactile. Tactile is using touch senses to relax the body. Some examples can be rubbing your hands, massage certain areas of the body or even gently tapping your face or the crown of your head, to loosen up muscles. As you use these techniques I recommend you start with a simple scripture and repeating the verse while you are moving. Note: Do not worry about memorizing the whole scripture. I recommend focusing on what words or phrases stand out to you. This is my favorite mediation because it leads me into a short worship to God.
Walking Meditations is another great movement experience to incorporate into your daily routine. Walking meditations can broaden our awareness of our mental and physical states. It is another way to be mindful about our thoughts, feelings and actions. As a result, it allows us to respond in more constructive ways when we experience negative thoughts or emotions. You can do this for 10-15 minutes by walking around your home or taking a walk outside. In this meditation we focus on scriptures as well. You can speak or quietly repeat the scripture as you walk.
Breathing Meditations. There are multiple techniques for breathing meditations . Many people are unaware that they don’t take the time to breathe because of their daily lifestyle or the busy rush. It's important that we take a moment to breathe because physically this helps us regulate the heart and blood stream. As for believers, the key point of breathing is knowing that God has given us life. He created the breath. The breath of life is the created spirit that God gives all living creatures so they can live. In Genesis 2:7, it says that God "Breathed into Adam's nostrils the breath of life; and man became a living soul.”
Sigh Breathing (Yehaw’s name). Sighing the breath using the name of Yahweh. While doing my own biblical studies I found out that `Yahweh' means ``He Who Makes That Which Has Been Made” or “He Brings into Existence Whatever Exists.” This name of God is very sacred and not often spoken out loud because of the holiness of God’s Name. When you are doing this particular sigh breathe in the first syllable “Yah” and exhale, sigh out the last syllable “weh”. Try doing this quietly under your breath and during your prayer time. I believe this will help bring in the presence of God.
Awareness of Breath This one is very simple. It is just acknowledging your breathing. This means noticing the air that releases out of the body and the air into the body.
Deep breathing Deep breathing is a form of meditation, a practice that dates back thousand years. Here is what you can do:
Sit or lie flat in a comfortable position.
Put one hand on your belly just below your ribs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out
Breathe out through pursed lips as if you were whistling. Do this breathing 3 to 10 times. Add a scripture to your breathing technique.