9 Kinds Of Moving Meditation To Improve Your Wellness

9 Kinds Of Moving Meditation To Improve Your Wellness

The word meditation can often feel intimidating to people. Trust me, I get it. Most of the time the image that comes to mind when we hear the word meditation is a some chick in a preztled up position practically levitating off the ground in total serenity. And, in today’s modern world with all that’s going on, finding that sense of peace and stillness can feel seemingly impossible. 

The good news is that there’s actually a lot of different ways that you can meditate. Many of which don’t involve stillness at all!

As a yoga and meditation teacher, I’ve found more often than not it’s the sitting still piece that turns people off the most. Again, our world is fast-paced, so doing the polar opposite can feel like too abrasive of an entry point into a meditation practice. 

The purpose of this post is to meet you where you’re at by offering 9 kinds of meditation that involve movement instead of stillness. Remember, above all else, just taking the time to explore yourself through loving movement is enough. Get curious in your own process of figuring out what kind of moving meditation works best for you.

9 Kinds of Moving Meditation

The purpose of meditation is to achieve total presence. Oftentimes when we’re in a state of true presence, we experience clarity, peace, and a deep sense of calm. This is why meditation is often recommended for everyone who deals with high levels of stress, anxiety, anger, reactivity, impatience….just about every human emotion. 

Although we can certainly achieve total presence in stillness, this is also achievable in motion, as well. Some argue that moving meditation isn’t “true meditation,” because the movement distracts us, rather than draws us deeper within. I personally don’t agree with this sentiment, because every person is built so differently, it’s impossible to have a one-size solution for everyone. 

Try to use the movement in your moving meditation as a means to check in, rather than to check out. Use the movement as an opportunity to better understand yourself on a physical, mental, and emotional level. 

Most of all, try to have fun with it!


Yoga asana (asana meaning the postures of yoga) is a classic example of a moving meditation. Many styles of yoga classes are referred to as a “yoga flow,” because the sequences and the breath are intended to get you into a “flow state.” 

Arriving into a flow state is that place of moving meditation. This is the place where it feels like something else is moving your body, rather than your mind thinking of what to do next. When you’re in a flow state, you’re in a place of being rather than doing, and feeling rather than thinking.

Complex sitting yoga pose


Walking has got to be one of my favorite moving meditations, because it provides really gentle accessible movement that’s available to me at any energy level. Plus, I get to do it outside, and I think anything outside is bound to get us out of our heads even more than an indoor activity. 

If you’re walking as a moving meditation, you can actually tune into walking meditations (yes, I have a few on my app). You can listen to meditation music, or nothing at all. Try to avoid listening to podcasts, or voice notes, or getting on a phone call. These are all too engaging for you to be able to drop into that flow state of being over doing.

Woman walking in the sand


There is something so cleansing about getting into a body of water, whether it’s a natural source or not. Another truly great thing about swimming is that we don’t have access to our devices for distraction! Which makes it another win. 

For my water people out there, swimming might be the best moving meditation for you. Whether that’s swimming laps in your local pool or gym. Or just carving out a little extra time to swim in the body of water near to you at a dedicated time every day. Either way, the calming nature of the water in combination with the movement you do in the water is the perfect recipe for presence.

Swimming - Moving Meditation


If you’re not a runner, this one might sound completely insane to you. How can running be calming?! Let me be clear in saying that the running part itself is still challenging, but within that challenge there’s a place of peace in the rhythm of your stride and breath. 

There’s also something to be said for the power of the mind in the face of challenge. Same as our yoga practice, it’s not easy by any means. But that doesn’t mean it doesn’t still offer those calming and rinsing effects. It’s the way we sit in the discomfort, and breathe through it that provides presence and release.


Dancing is a fun one to do completely alone in the privacy of your own room, or in a crowded club of strangers. If you’re a little shy about dancing, then start at home alone. No one will see you, promise!

Turn on your favorite song, something that makes you move. Close your eyes if that’s comfortable, and do your best to let your body move you, rather than your mind move your body. The music is a really important component to this one, so make sure you pick something that you can’t resist wiggling, shaking, bouncing, twerking…whatever feels good in that moment.


Surfing is the ultimate moving meditation, because you’re not only responsible for your own body and your own breath, but you’re at the mercy of the ocean- a force much bigger than your own body or your breath can contain. 

There’s a lot going on in this sport. And making sure you’re focused on it all at once ensures you’re able to drop into total presence. For more on why surfing is the best moving meditation, check out this post.

Kayla on surfboard

Rock Climbing

Once again, anything that’s outside helps you to get farther out of your head, and into something greater. However, indoor climbing walls are still awesome opportunities to tap into moving meditation, as well. 

Like swimming and surfing, you don’t really have the opportunity to be figitiding around on your phone when you’re climbing. The importance of focusing on your breath, of problem solving the path forward, and moving your body methodically will help to drop you into total presence.


While painting isn’t the same level of movement as, say, running- or even walking for that matter- you’re still in motion. And that motion has an ability to carry you outside of your head, and into something greater. 

When true creativity is coursing through, it’s the same “flow state” feeling as the rhythm of your shoes on a pavement, or the strokes of your arms through the water. Creativity moves you, rather than you moving it. There’s no forcing, no thinking, just a steady stream of whatever needs to come out at that moment.


Writing doesn’t come with a ton of movement, but hey, it’s movement nonetheless. Using writing as a form of meditation can look like journaling in a way that just totally brain dumps everything out in no particular order. Or, it might be journaling with prompts (I have a ton of journal prompts on my app). You can also write stories or letters, to yourself or others. 

When you write for the sake of finding a moving meditation state of being, it often helps to remember this writing isn’t for anyone but you. This isn’t something you need to share, or post. These are words coming through you, rather than extracted and carefully crafted by your brain. Oftentimes, remembering that this can be totally private helps to alleviate the pressure for your piece to be presentable to others, and the words can flow with more ease. 

I’d love to know which ones are your favorites! All 9 of these moving meditations are quite unique and different from one another, while also offering the same meaningful benefits. 

Out of the mind, into the body. Out of the mind, into the heart. This is meditation.



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