The Meridian Movement Meditation

Why Movement Meditation maybe Helpful for People with Anxiety

Meridian Movement Meditation is particularly helpful for those experiencing anxiety because it’s a movement-based practice that gently brings you out of your head and back into your body.

For many people with anxiety, sitting meditations can feel overwhelming. It can feel like you're just sitting in the anxiety, unable to calm your nervous system or settle the racing thoughts. When your adrenals are in overdrive, sitting still can sometimes heighten the discomfort rather than ease it.

Anxiety also has a tendency to make us want to avoid the big, scary feelings or sensations that are rising up. But movement is different. Movement gives your mind something to focus on — you need to pay attention to what your body is doing and follow a physical process. That focus naturally pulls your awareness away from fear or overthinking.

This particular practice also uses your breath to trigger each rhythmic movement, so you’re doing two things at once: consciously breathing and allowing that breath to lead your next movement in a specific sequence. That dual focus becomes a gentle anchor, helping to regulate your system, shift your state, and return you to a more grounded presence.

What is the Meridian Movement Meditation?

The Meridian Movement Meditation is a simple, accessible practice designed to stimulate energy flow and shift blockages in your system — even if you know very little about the actual meridian pathways. It’s a sequence of movements paired with the breath that, when done first thing in the morning, helps kickstart your energy for the day and supports clarity, focus, and wellbeing.

Using your breath as a cue is key. Once you learn the sequence, you’ll begin to notice how your movements naturally follow your breath, creating a calm, flowing rhythm that feels meditative and grounding.

The Meridian Movement Meditation can also be a powerful practice for shifting feelings of stagnation — whether that’s emotional heaviness, persistent health issues, or a lack of drive and direction. Because it engages both breath and movement, it gently gets your energy moving again and can help restore a sense of flow and presence in your day. Rather than pushing through stuckness with force, this practice invites you to reconnect with your body and breath in a way that’s rhythmic, fluid, and intentionally grounding.

Physically, it may help release muscular tension and stiffness caused by energetic stagnation. Energetically, it can help shift self-created barriers, mental blocks, or emotional patterns that may be keeping you stuck.

So, What Are Meridians?

Meridians are energy pathways that carry Qi, or Life Force Energy, throughout the body. These pathways move in specific directions and follow a 24-hour cycle, nourishing your organs, glands, and energetic systems — including the chakras.

There are 14 major meridians, each aligned with Yin or Yang energy and corresponding to one of the Five Elements (Wood, Fire, Earth, Metal, Water). When energy flows freely, your body, mind, and spirit are more likely to maintain health, clarity, and vitality. But this flow can become disrupted due to trauma, environmental stress, emotional overwhelm, or ingrained mental patterns — leading to blockages, deficiency, excess, or stagnation, which can manifest as pain, fatigue, emotional imbalance, or illness.

For centuries, Eastern medicine systems have worked with the meridians to prevent and treat disease — through acupuncture, acupressure, Tai Chi, Qi Gong and more. In recent decades, meridian-based therapies like Kinesiology and Touch for Health have made their way into Western practices as well.

And the good news? You don’t need to be a trained practitioner to begin supporting your own meridian flow.

Here are some gentle and accessible ways:

• Acupressure – pressing certain points on the body linked to specific organs or meridians

• Creative visualisation – imagining energy flowing through each meridian in correct sequence

• Meridian massage – above-the-body energy treatments that follow meridian lines

• Flower and meridian essences

• Meridian Movement Meditation – a physical meditation that uses movement and breath to stimulate flow without needing to know the full meridian map

Meridian Movement Meditation Considerations

• Complete at least 3 cycles in one session to feel the full benefit

• Avoid doing this meditation before bed — it can be quite stimulating

• If you have low blood pressure, dizziness, or mobility issues, it can be done seated

• Not suitable for pregnancy

• Always listen to your body and follow any medical advice relevant to your condition

• Keep your knees slightly bent throughout the practice to support flow and alignment

The Sequence

Switch on and Set up

• Tap the Stomach points below the eyes

• Tap your K27 points – the dips just below the corners of your collarbones

• Tap your Thymus – in the centre of your chest

• Tap your Spleen points – on your sides, below the bra strap and under the breast in line with the nipple

Meridian Movement Meditation

1. Starting Position
   Stand with feet hip-width apart. Place your hands gently over your thighs, palms facing the body. The hands will move just above the body (not touching). Once you learn the movements, allow them to flow naturally with your breath.

2. Heart Position
   Inhale and bring both hands up to your heart.

3. Outreach Position
   Exhale as you extend one arm out to the side. With your other hand, trace along the length of your extended arm to your hand. Keep your body upright and swivel at the hips toward the reach.

4. Return Outreach
   Inhale as you move the tracing hand over the top and along the back of your outreached arm, returning it to your shoulder. Then bring both hands fluidly back to Heart Position.

5. Repeat the Outreach and Return Outreach with the opposite arm. End again in Heart Position.

6. Heart to Start
   Exhale and lower both hands back to the Starting Position.

7. Head Position
   Inhale as both hands rise up the front of your torso to the top of your head.

8. Back Sweep
   Exhale and sweep your hands from the back of your head to your shoulders, then quickly move them to your lower back and sweep down the back of your legs to your feet. If needed, you can pause at your waist and complete the sweep on the next exhale.

9. Front Sweep
   Inhale as you bring both hands around the front of your feet and sweep up your legs and torso, returning to the Heart Position.

10. End of One Cycle
    Exhale and lower your hands to the Starting Position on your thighs. Repeat as needed.

3 x cycles = one Meridian Movement Meditation.
Though three cycles are a complete round, feel free to do more for deeper benefits.

Finish and Centre

• Tap the Stomach points below the eyes

• Tap your K27 points

• Tap your Thymus

• Tap your Spleen points

• Trace your Governing Vessel – from the base of your spine, up your back, over your head to your top lip

• Trace your Conception Vessel – from the pubic bone up the front of your body to your bottom lip (repeat 3x)

• Place two fingers in your navel and two on your brow and gently lift upward

• Take a few deep breaths

• Offer thanks

Below are two Meridian Movement Meditation videos
The first video is a step-by-step guide.
The second video is a follow-along with 5 complete cycles for your daily practice.

Meridian Movement Meditation – How To

Meridian Movement Meditation – Follow Along

much Love

Renée x