Making Movement Mindful
Cara Bradley invites us to celebrate our physicality by guiding us through a short practice that reconnects us to breath and body. “We’re going to be moving mindfully,” she says—using the body as a tool for mindfulness and an anchor for attention, not just as a vehicle for fitness.
Why Mindful Movement Matters
Instead of treating exercise as another to-do, Cara suggests we celebrate our physicality. Mindful movement helps stabilize body and mind, synchronize breath and motion, and energize us from the inside out—supporting physical, emotional, and mental well-being.
What Is Coherence (and Why It Calms You)
Movement and breath in rhythm promote coherence—a harmonized state of the nervous system, heart rate, and brain waves. Research shows that coherent breathing leaves us calmer, clearer, more energized, and quieter inside.
Practice Overview: “Feel Your Rhythm”
The intention of today’s practice is threefold:
- Stabilize body and mind
- Synchronize breath and movement
- Energize your whole system
No special gear. No experience needed. For about seven minutes, you’ll move simply and then rest to integrate.
No Perfection Needed
Forget about “beginner” or “advanced.” Perfect doesn’t exist here. This is about awareness, not achievement. Give yourself permission to explore, feel, and rest.
Step-by-Step Mindful Movement Sequence
Tip: Move slowly and match each movement to your breath. Repeat each mini-sequence about three times unless noted.
1. Find Your Stance & Breath
- Stand with feet hip-width apart.
- Inhale: Reach arms forward and up, palms open.
- Exhale: Sweep arms out and down. Repeat twice more.
2. Syncing Body and Mind (Side Leans)
- Inhale: Reach arms forward and up.
- Exhale: Lean left, reaching over.
- Inhale: Back to center.
- Exhale: Lean right.
- Repeat twice.
- Hold the final lean each side: place a hand on your hip, press hips opposite your reach, and breathe deeply.
3. Baseball-Player Crouch Flow
- Hands on knees, knees bent (like a shortstop).
- Exhale: Arms reach straight back, bum pulls back.
- Inhale: Arms swing forward and up, rise and look up.
- Exhale: Return to crouch, arms back. Repeat twice.
- Final rise: interlace fingers behind your head, root feet, press hips forward, rest your head in your hands. Open elbows, take one huge breath. Exhale back to crouch.
- Option: Drop elbows to knees (or keep hands on knees if lower back needs support).
- Inhale: Straighten legs.
- Exhale: Bend knees. Repeat three times.
4. Gentle Floor Backbend
- Come down to your belly. Legs together, arms out to sides.
- Inhale: Lift chest and legs.
- Exhale: Lower halfway down.
- Repeat twice, then hold the final lift—reach through fingers, lift chest and legs—then release.
5. Hip Hugs & Dynamic Spinal Twist (On Your Back)
- Roll onto your back, legs long.
- Hug right knee in. Breathe in and out. Switch legs.
- Knees to 90 degrees above hips, arms out wide.
- Inhale: Knees lower to the right, gaze left.
- Exhale: Knees back to center.
- Inhale: Knees left, gaze right.
- Exhale: Center. Repeat twice.
6. Starfish Rest: Integrate and Restore
- Feet long, arms wide, palms up—like a snow angel or starfish.
- Close eyes. Feel sensations—tingling, heat, coolness. Notice breath moving ribs and back. Let body sensations anchor awareness.
Stay here for a minute or two. Integration is where coherence settles in—don’t skip it.
Closing
Gently pull knees in, roll to one side, and come up to sit. Chin up, gaze level—thank yourself for this gift of movement, coherent breathing, and stillness.
Bring Coherent Breathing Into Daily Life
Notice your breathing throughout the day. Any rhythmic activity—walking, running, swimming—can become a mindfulness practice when you sync breath with movement.
