Whether it’s in a pool or the
open air, swimming mindfully is the perfect soothing meditation.
If you’re a confident, experienced swimmer, you can practise mindful swimming with any stroke, but for most people, breast stroke is ideal to begin
with as the technique allows you to glide through the water in a slow and conscious way. As with other mindfulness practices, bring your attention to your current-moment thoughts, feelings and bodily sensations. And, because breathing is such an integral aspect of swimming – your breath and body are co-ordinated in each stroke – you can use your breath to anchor you in the present moment. Here are some suggestions to get you started.
1.As you get into the pool,
give your attention to the feel of the water as it touches your toes and gradually creeps up your legs.
Is it warmer than the air temperature or cooler? Notice the effect on your upper body temperature as your lower body becomes submerged. Do the hairs on your arms stand up? Does your stomach contract at the anticipation of cold water? Take your time observing the minute sensations in your body, noticing if they bring any thoughts with them, any expectations. There’s nothing to judge or to change, simply become aware of your experience as it is happening.
2.Once you’re in the pool,
pause for a few moments, and observe how it feels right now. Can you feel the movement of water around you? Do you sense its buoyancy, the lightness of your body? Take a few steps and feel the resistance around your legs and arms as you move through the water.
3.When you are ready to start swimming, come to the edge of the pool and prepare yourself to push off from the side. Stretch your arms in front of you and kick away, gliding forwards with your head submerged and your body fully extended. Feel the exhilaration of stretching from your fingertips to your toes, the sensuousness of the water rippling over your skin as you glide effortlessly forwards, the peacefulness that comes from being in perfect harmony with the water that carries you.
4. When you come to the end of your natural breath,
raise your head and start to swim at a slow, comfortable pace.
Feel the resistance of the water in your cupped palms as you first separate your palms, and the pressure on the sides of your body as you push the water behind you with your hands. Enjoy that moment of suspension with your arms outstretched as you glide through the water once more. Notice when the sense of propulsion ends and you need to separate your hands again in order to maintain momentum.
5.Now take your attention to your legs.
Feel the instant surge forwards as you frog-leg your knees out sideways. Can
you sense the simultaneous release in your hips? Synchronising your breath with your movements, feel your body working as a fluid, harmonious unit. Enjoy every sensation, fine-tuning your movements to respond to your body’s needs.
6.When you come to the end of the pool,
rest if you need to and then mindfully turn around and push off to swim back in
the other direction.
7.After a length or two,
using the techniques you’ve learnt in this book, such as abdominal breathing (p32), see if you can
slow your pace even more, making two or three arm strokes to each in-breath. Each time you notice a thought arising, bring your attention back to your breath and your body.
Into the wild
You don’t have to restrict your swimming to the local pool. Swimming in the open air can be deeply calming. Just 15 minutes in the deep velvety waters of a lake can leave you feeling peaceful and refreshed. As you step out of the water, your body feels grounded, your spirit light and your muscles as if they’ve just had a deep tissue massage. Add the wind rustling in the trees, the open sky above, gently swaying reeds – with the occasional passing duck! – and you’re left with a sense of serenity that’s difficult to replicate.
BACK TO NATURE Wild swimming has become increasingly popular over recent years, and there are new locations emerging all the time. When you’re surrounded by the beauty of nature, it’s likely that swimming mindfully will come naturally to you, but focusing on the techniques above will help you attune to your body when your mind starts to wander. If you’re not a strong swimmer, just
being in natural waters can be equally magical. It’s a wonderful experience to simply stand in a river, feeling your feet on the riverbed while its current ripples through your fingertips. Resting for a while under a small waterfall gives you a unique moment-by-moment experience as the never-ending cascade of water showers down over you. In the sea, stand chest height in the salt water, facing the ocean, and notice if you feel the energy of the waves in your belly – the water itself has to circumnavigate you, but some of its energy will simply travel through your body. Most importantly, remember to stay
safe. Natural waters are powerful and can be unpredictable. Never swim alone, cover open wounds, check the tides and talk to locals about any currents to look out for. If you’re swimming in a river, throw a stick into the water, and if it moves faster than you can swim, give it a miss. Finally, avoid freshwater lakes with blue/green algae as it can irritate your skin and eyes, and make you ill if swallowed. You can find tips on wild swimming sites at wildswimming.co.uk.
SLOW TIPS
Simplify things: place a buoyancy aid between your outstretched arms and focus only on your leg movements, or between your thighs to give undivided attention to your arms.
Be single minded: focus on one experience at a time, such as the bubbles escaping from your mouth/ nose as you exhale, or the movement of your shoulder blades as your extend and circle your arms.
Let it go: exhale through your nose to lengthen your out-breath, or purse your lips and blow gently through your mouth.
Conserve energy: if you get tired, swim a length on your back, using breast stroke legs and small ‘scooping’ motions with your hands.
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