What Is Mindful Movement

Mindful Movement

The principles of mindful movement are the same as any other mindfulness practice. The aim is 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.

There are many health benefits to taking time and paying attention to your body and breath with mindful movement.  The best way to begin is to get started with one of these simple mindful movement techniques, some of which you may be engaging in already to a certain degree!

4 Types of Mindful Movement

Breathing Exercises

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.

Walking Meditation

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, during mindful walking 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

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 gentle mindful movement can help us boost our energy, focus, and resilience.  There are several different types of yoga practice (hatha yoga, hot yoga, etc.) so try a few and find the right one for you.  

For more gentle mindful movement, tai chi can be another option.  Tai chi can be a lower intensity alternative to yoga that still has similar benefits for the entire body as well as mental focus that allows us to focus on the breathing and the body and mind connection.

Exercise

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 through mindful movement.

Lillian Kui

Mental Health Student Intern