Each movement or activity we participate in offers us the chance to reconnect deeply with our bodies. Yet, we’re often repeating the same types of movements or activities, getting stuck on autopilot as we do them.
Don’t get me wrong, routines and getting out there and moving are wonderful! But what if we could get more out of our exercise or activity of choice?
Through my journey of teaching and practicing mindful movement, I’ve come to appreciate the profound impact of mindful movement on both our physical and mental well-being. Today, I want to delve deeper into what mindful movement is and why it holds such importance for promoting holistic wellness.
Let’s explore the essence of mindful movement and how it can enrich our lives beyond the physical benefits of exercise.
What is Mindful Movement?
Mindful movement is a practice that merges movement with mindfulness.
The intention is to bring awareness and focus to the body and the sensations experienced during movement. It’s about being present with our body, observing our breath, the quality of movement, and bodily sensations such as tension, pain, fluttering, softness, and so on.
This often means the movement is slow and gentle to give us the opportunity to do so.
The concept of mindful movement draws inspiration from various disciplines, including yoga, Tai Chi, Qigong, and other mind-body practices. It encourages those practicing to cultivate a deeper connection between their mind and body, building awareness and enhancing their overall well-being.
Presence and Intentionality
The key to mindful movement is having the intention to stay present with our body, rather than simply completing the exercise or movement. This means actively bringing our focus back to the present moment and to our body whenever our mind starts to wander.
There’s a deliberate effort involved in maintaining this awareness. Simply attending a yoga class or going for a walk, often described as mindful activities, doesn’t automatically ensure mindfulness.
If it’s a movement or activity we’ve done many times, it’s likely we’re used to doing it on autopilot. To truly practice mindful movement, we need to consciously decide to be mindful during these activities.
This intention is crucial; without it, we’re not fully engaged in the practice of mindful movement.
Activities That Promote Mindfulness
Certain activities are inherently mindful due to the focus and attention they require for safety and effectiveness.
For example, rock climbing necessitates thinking about each hand and foot placement to advance up the wall, and surfing involves reading the waves, being aware of changing conditions, as well as others in the water around you.
These activities naturally demand our attention and keep us present.
However, our focus in these scenarios may still lie mostly externally. To fully integrate mindfulness, it’s important to balance this external focus with an internal focus on our body and breath.
Activities that aren’t inherently mindful can also be approached with mindfulness, though they require more deliberate effort.
For instance, when taking a walk, you can bring in more mindfulness by choosing a different route than usual or by leaving your phone at home to minimize distractions. Paying attention to the sensations of your feet hitting the ground, the rhythm of your breath, or the alignment of your body – can also be very helpful.
Is Yoga a Mindful Activity?
Yoga, often described as a mindful practice, can become routine if done repetitively.
To keep it mindful, focus intently on what the instructor is saying. When you notice your attention drifting to others in the class, gently bring your focus back to your own mat and into your body. Pay close attention to the sensations in each pose, the rhythm of your breath, or how your body feels as you move.
Incorporating these strategies into everyday activities can transform them into opportunities for mindfulness, deepening our connection to the present moment and enhancing our mind-body connection.
Movement as a Gateway to Mindfulness
Movement is a great way to access mindfulness, especially for those who find it challenging to be in stillness, such as during meditation. By engaging in mindful movement, we can achieve the benefits of mindfulness without the need to sit still, making it an accessible practice for many of us.
The act of moving provides a continuous stream of sensory input, which can help anchor our awareness.
Each movement, whether it’s the stretch of a muscle, the flow of our breath, or the impact of our feet on the ground, offers a point of focus. This makes it inherently easier to maintain present-moment awareness, as there is always something tangible to concentrate on.
The Benefits of Mindful Movement
Body Awareness and Mind-Body Connection
Mindful movement helps us develop a greater sense of body awareness and enhances our mind-body connection. By becoming more attuned to the subtle movements, tensions, and sensations within our bodies, we foster a deeper understanding of our physical selves. This heightened awareness can lead to better health monitoring and intuitive understanding of our body’s needs.
Reduced Stress and Anxiety
Mindful movement can help reduce stress and anxiety. By focusing on the present moment and the physical sensations, we can temporarily detach from the stressors and distractions of daily life, bringing a sense of calm and inner peace from within ourselves.
Secondary Physical Benefits
While the primary focus of mindful movement is on being present, it can also facilitate the development of balance, flexibility, and strength as secondary benefits. Through deliberate and mindful engagement in movement patterns, we can also improve our coordination and posture, contributing to overall physical fitness.
Mental Clarity and Concentration
Mindful movement boosts mental clarity and concentration by reducing the wandering of our mind and enhancing our focus. Neurophysiological studies highlight how practicing mindfulness activates areas of our brain like the prefrontal cortex and anterior cingulate cortex, crucial for self-regulation and sustained attention.
Practicing Mindful Movement
I understand that staying mindful can be challenging, especially with the distractions of daily life and the habitual nature of our movements.
What my clients find helpful is the accountability of practicing live with others. They tell me that it’s hard to commit to practicing mindful movement on their own, but having a group of others to do so motivates them to show up.
In my sessions, I aim to create a supportive atmosphere where participants can cultivate awareness without judgment. I frequently offer gentle nudges to stay present, helping everyone reconnect with their body and breath.
Recognizing that distractions are normal, we practice gently refocusing our attention, resulting in a more mindful experience.
Moving Forward with Mindfulness
Embracing mindful movement into our daily lives can be a powerful way to enhance our overall well-being. By allowing each movement to be a chance to reconnect, breathe deeply, and gain a deeper understanding of ourselves, we can elevate our physical exercises beyond routine.
Start today and experience the full potential of movement in your life!
[If you’re interested in trying a mindful movement session with me, stay connected via instagram or my email list to catch the next opportunity. I also have recordings of previous sessions which can be found here.]
Happy moving mindfully!
Reference
Russell, T. A., & Arcuri, S. M. (2015). A neurophysiological and neuropsychological consideration of mindful movement: Clinical and research implications. Frontiers in Human Neuroscience, 9, Article 282. https://doi.org/10.3389/fnhum.2015.00282