Moving Meditations

By Matthew Sanford |

Moving the body with awareness in a way that integrates the parts of us that connect our insides to the outside — including our feet, our skin, and our breath — is a way to access a sense of inward calm and to form deeper connections to everything around us, says Matthew Sanford.

“Moving meditation is learning about the intersections of the body, the mind, and the world around us,” he explains. “Presence in the body is a fundamental change agent because it teaches you where you end and the world begins.”

The following moves can help you feel grounded, lighter, and more energized. Sanford suggests progressing through all three and then going back to repeat the first two. Spend at least a few breaths in each pose before moving on to the next.


By grounding your hands and feet, you will calm your brain, explains Sanford.

  1. Breathe.


With this pose, you lengthen your spine, which will give you more energy.

  1. Breathe. Feel your breath go into your spine. Inhale to expand. Exhale and extend through the spine with active legs.


The expansion in this pose gives a sense of embodied empowerment. Don’t be afraid to take up space by spreading your arms and legs wide.

  1. When finished, slowly move to standing with your legs together and your arms at your sides.

— By Amy Gunty, CES, PES 

This originally appeared as “Tuning In” in the April 2020 print issue of Experience Life.

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