As a Functional Medicine Health Coach, I often recommend meditation to my clients as a way to connect with themselves, release stress, and ultimately lead a more balanced life. However, when people hear “meditation,” they often imagine sitting cross-legged on the floor with eyes closed in total silence. While this is one powerful form of meditation, it’s only one of many. Meditation is a personal experience, and there are countless ways to practice it—whether you’re moving, sitting, eyes open, or even dancing! Here’s a look at some diverse forms of meditation to find one that best suits your needs.
- Walking Meditation
Walking meditation is an excellent option for those who find it difficult to sit still. It combines movement with mindfulness, making it an accessible way to integrate meditation into daily life. In a walking meditation, you bring your full attention to each step, noticing how your foot lifts, moves through the air, and lands back down. You can do this anywhere—in a park, along a trail, or even in your living room.
Benefits: Walking meditation can improve awareness, reduce stress, and provide grounding energy. It’s especially beneficial for people who have an active lifestyle or need an energy boost from nature while meditating.
How to Practice:
- Begin walking at a slow, comfortable pace.
- Focus on your breath and the rhythm of each step.
- Notice the sensations in your body, such as the pressure on your feet and the way your muscles engage.
- If your mind wanders, gently bring your attention back to your steps.
- Open-Eye Meditation in Nature
Nature itself is inherently healing, making it a fantastic setting for meditation. Open-eye meditation in nature allows you to soak in your surroundings without closing yourself off from the beauty around you. Find a comfortable spot in a natural setting, like a park or beach, and focus on an element in the environment—a tree, flower, or the horizon line.
Benefits: This practice enhances relaxation, promotes a sense of unity with nature, and heightens awareness. Open-eye meditation in nature can also calm the nervous system and lower blood pressure.
How to Practice:
- Sit or stand comfortably, keeping your eyes open.
- Gaze softly at a natural object or scene, taking in the colors, textures, and movements.
- Focus on your breathing while allowing your gaze to remain steady.
- Avoid letting your gaze drift aimlessly; try to stay present and connected with the natural beauty before you.
- Dance Meditation
Dance meditation is a way to release energy, express emotions, and find presence through movement. In dance meditation, there is no “right” way to move; instead, you let your body guide you as you surrender to music or silence. The key is letting go of any expectations, allowing your body to respond instinctively to rhythm or emotion. Dance meditation can be practiced alone, with a small group, or even at ecstatic dance events.
Benefits: This form of meditation promotes self-expression, reduces stress, and encourages a sense of freedom and playfulness. It’s a powerful tool for emotional release and for connecting with your inner self.
How to Practice:
- Put on music that resonates with you, or simply let your body move in silence.
- Begin by letting your body move in any way it feels called to—don’t judge or try to control the movement.
- Focus on your breath as you move, using it to deepen your connection with your body.
- Allow emotions to surface, and don’t be afraid to express them through your movements.
- Sitting Meditation (Traditional)
The classic sitting meditation remains one of the most practiced forms for a reason. It’s simple, accessible, and highly effective. In sitting meditation, you find a quiet space, sit comfortably, and focus on your breath or a specific mantra. This form encourages deep introspection and connection to the present moment.
Benefits: Sitting meditation reduces anxiety, enhances focus, and is incredibly grounding. It’s suitable for those who want to develop a steady, daily meditation practice.
How to Practice:
- Find a comfortable seated position, either on a cushion or chair.
- Close your eyes and bring your attention to your breath.
- Allow thoughts to come and go without judgment, always returning focus to breath.
- Set a timer if you’d like, gradually increasing your time as you build consistency.
Choosing the Right Meditation Style
There’s no one-size-fits-all when it comes to meditation, and each form offers unique benefits. Whether you prefer the calm of sitting meditation, the connection of open-eye meditation in nature, the movement of walking meditation, or the freedom of dance meditation, try a few methods to discover what resonates most. Incorporating variety can also keep meditation fresh and enjoyable, allowing you to adapt it to your energy levels, emotional state, and time constraints.
If you’re new to meditation, it can help to start with a few minutes a day and work your way up, especially with methods that feel foreign. Each type of meditation, whether movement-based or still, eyes closed or open, offers a unique pathway to self-discovery, relaxation, and improved health. Experiment with these different styles, and find the one that brings you peace, presence, and a deeper connection to your true self.
