It’s one thing to move, and it’s another to move mindfully. In this blog we discuss what mindful movement is, why it’s important and how to practice it.
What is mindful movement?
To understand what mindful movement is, we must first understand what mindfulness is.
While it can mean different things to different people, at its root mindfulness is a mental state achieved by focusing your awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. It’s a therapeutic technique that connects your mind and body in an integration that’s vital for whole-person health.
Bearing this in mind, mindful movement involves tuning into yourself, and what’s around you, while engaging in physical activity specifically. Moving in a way that allows you to turn down the volume of the outside world and turn up the volume of your inner world.
Benefits of mindful movement
Moving mindfully allows us to attend – and enjoy! – the process of physical activity for what it is, not what we want it to be. Instead of trying to change or control our body, and yearn for desired results, we harmonise our body and mind and amplify the positive impacts of movement.
Moving mindfully allows us to check in with our bodies and move in a way that lowers stress, releases stagnant energy, and strengthens our mind-body connection. It’s also a great way to tap into our emotions and practice self-awareness, as well as connect to ourselves, our community and our environment in more meaningful ways.
Tips to move mindfully
Mindful movement doesn’t happen overnight. It’s a skill that takes time to develop, and will likely evolve as you and your life does. However, there are certain strategies that will help you tap into this valuable practice and build it up over time.
Tap into your body sensations
When you move, bring your attention to your physical experience. What muscles can you feel working? Is there any tension or resistance? What rhythms are you making? Sense the solid ground under your feet, the swing of your arms, the movement of your legs, the flow of air when you inhale and exhale. Listen to your body as you journey through your physical activity.
Anchors of attention
Having an anchor of attention when exercising can help you stay focused on the present moment, preventing you from ‘checking out’ of your body and getting caught up in thoughts. This anchor of attention could be your inhale or exhale, each full rotation of your bike pedals, the up and down of a lunge. Whatever it is, the premise remains the same: if your mind wanders, say to your to-do list or a message you forgot to return, just notice the thought and reconnect with your anchor. You can switch anchors as you vary your exercise, but the key is to remain focused on the rhythm of your anchor, returning to it when your mind wanders.
Soak in your surroundings
As well as tuning into your body, it’s important to tune into what’s around you. Whether you’re inside or out, observe your surrounding environment and the pieces that make it up. What can you see, hear, smell? How is the air? Temperature? Light? Taking in the space and scenery around you, as it’s presented to you, will help you remain rooted in the present.
Unplug
To be mindful during movement, it’s best to unplug from any external stimuli. While you may be used to listening to your favourite playlist, talking on the phone, reading a book, or watching TV, putting them down and being fully present where you are – on a trail, on the sidewalk, on the treadmill – will eliminate distractions and allow you to focus on the now.
Reflect on your experience
Another great way to promote mindful movement is through self-reflection. Taking a moment to check in with how you feel physically, emotionally and mentally after your physical activity will help you better connect with yourself and aid in holistic development.
If you’ve exercised with others, articulating your experiences with the group is a great way to share your insights and connect with each other on a deeper level.
Conclusion
Moving mindfully allows us to make the most of our movement experience. Give these tips a go to start or continue your mindful movement journey, and reap the wonderful benefits of being truly immersed in your physical activity.