Mindful movement allows us to check in with our bodies and get moving in a way that can help us lower stress, release stagnant energy, and strengthen our mind-body connection. It’s a great way to practice self-care by incorporating both mental and physical well-being. Oftentimes, when we engage in mindful movement to help our body feel better, our mood is uplifted, too.
What is Mindful Movement?
The principles of mindful movement are the same as any other mindfulness practice. We aim to bring our full attention to the present moment to experience the here and now. We bring our awareness to our movement and focus on our breath or the way our body feels as it moves. When our mind wanders, we bring our attention back to the practice, to our breath, to our body.
4 Types of Mindful Movement
- Breathing exercises are different from when we observe our breath at rest during seated meditation. Instead, we connect with our body by purposefully elongating our breaths to calm our parasympathetic nervous system, or shorten our breaths for short periods of time to refresh and refocus.
- A walking meditation can be a simple and effective way to explore mindful movement. The biggest difference between a walking meditation and going for a walk as we usually would is that when we’re practicing meditation, we aren’t aiming to go anywhere. Instead, we walk slowly and try to bring our full awareness to the act of walking. That can look like focusing on our breath, or feeling the ground beneath our feet as one step turns into the next. When our mind wanders, we bring it back to the sensations of the moment.
- Stretching and yoga can help us release tension, stiffness, and heavy emotions. When our bodies don’t move, they don’t feel good, and neither do our minds. Taking a moment to let go of the day’s distractions, getting away from the desk or couch, and engaging in mindful movement can help us boost our energy, focus, and resilience.
- If you’re looking to blow off steam, working out is another opportunity for mindfulness. Getting exercise can be a great way to tune in to our body, synchronize our breath, and be in the moment, all while building strength and nourishing our muscles.
The Benefits of Mindful Movement
Mindful movement helps us nourish our body by stretching, strengthening and toning, or even just by paying attention and bringing awareness to how our body feels. But we can also use mindful movement to elevate our emotional wellness.
When we move our body and adjust the postures in which we hold our body, we also shift the activity of our autonomic nervous system which influences reactions like our heart rate, blood pressure, and fight-or-flight response. This means that mindful movement can give us access to shift our emotions and moods from the outside-in.
How Tuning Into Your Body Can Make You More Resilient
Resilience expert and author Linda Graham writes about how mind-body awareness can be a source of power and assurance in moments of self-doubt. And it can start with something as simple as the way we sit or stand. A study in the European Journal of Social Psychology found that when we hold our body in an upright, open position with our head held high, we tend to feel more confident. That means that in moments when we feel nervous or shy, taking a more confident posture can help us counteract those feelings and embody that power.
Practicing yoga can also increase self-esteem. A study found that working in open and expansive postures can increase “the subjective sense of being energetic, empowered and in control.” Doing open-postured yoga for even two minutes can have an uplifting effect on how we feel. Plus, making time in our day to move our body can increase focus and our ability to coordinate our goals.
How to Make Movement Mindful
Mindful movement can be a great way to switch up your mindfulness practice if you want to try an alternative to seated meditation. It can also be an access point to mindful practice for people who don’t like to sit still. You can bring mindfulness to any workout or walk simply by being with your body as you move. Leave the headphones at home and try to bring your awareness to what you’re doing as you do it. If distracting thoughts arise, redirect your attention to your breath or your body. You might even find that you enjoy your workout more when you bring mindfulness to your practice.
Mindful Movement Meditation
Any activity can work for mindful meditation, and you can find anchors for your attention in the motions: Maybe it’s the point when your right hand enters the water while you swim, or the contact of your feet on the pavement