“We are very good at preparing to live, but not so good at living. We know how to sacrifice ten years for a diploma, and we are willing to work very hard to get a job, a car, a house, and so on. But we have difficulty remembering we are alive in the present moment, the only moment there is for us to be alive”
-Thich Nhat Hanh
Hey Everyone!
This week, we will be delving into the practice of mindful movement. Mindful movement is a transformative approach to physical activities that goes beyond the surface, connecting us with our inner selves, and fostering a profound sense of harmony. In this edition, we’ll define what mindful movement truly entails, explore its remarkable physical benefits and how to practice!
🌿 What is Mindful Movement?
Mindful movement is a state of becoming increasingly aware during physical activities. It involves cultivating a heightened consciousness of our bodies, sensations, and emotions as we engage in movement. Unlike mechanical exercises performed absentmindedly, mindful movement encourages us to embrace each moment with a sense of non-judgmental curiosity.
When we practice mindful movement, we are attentive to the subtleties of our bodies. We recognize the connection of the breath with our movements, the connection between muscle groups and body parts, and the flow of energy through our being. This approach allows us to anchor our awareness in the present, unshackling us from past worries or future concerns, and granting us the gift of the here and now.
Myth: You need to set aside extra time to practice mindful movement
Fact: Any movement can be considered mindful as long as you consistently return your attention to an object of concentration- Even making coffee can be a mindful movement practice!
🏋️♀️ Physical Benefits of Mindful Movement
As we dive into mindful movement, we discover a treasure trove of physical benefits that not only enhance our well-being but also enrich our entire movement experience.
1. Improved Flexibility and Strength: Mindful movement nurtures flexibility and strength through deliberate, controlled movements. By being attuned to our body’s capabilities, we can gradually enhance our range of motion and build functional strength.
2. Enhanced Balance and Coordination: Mindful movement encourages us to fine-tune our proprioception, the sense of body position in space. This heightened awareness fosters better balance and coordination, perhaps reducing the risk of injuries.
3. Stress Reduction: The present-focused nature of mindful movement allows us to release stress and anxiety. The rhythmic flow of movement and focused breathing help calm the mind and soothe the nervous system.
In this moment, you are okay
4. Body-Mind Connection: As we tune into our bodies during mindful movement, we cultivate a deep connection between our physical and mental states. This unity empowers us to navigate challenges with greater resilience.
5. Improved Posture and Alignment: By practicing mindful movement, we become more aware of our posture and alignment, promoting ‘better’ body mechanics and reducing strain on muscles and joints.
6. Improved Performance: Regardless of what you consider your primary form of movement, your performance will improve. You will reap all the benefits mentioned above as well as develop an heightened state of awareness!
💡 The Inner Movement Guide and Mindful Movement
Beyond the physical benefits, mindful movement taps into our inner movement guide – the inner compass that helps us move in ways that are true to us and our well-being
Myth: Mindful movement requires us to already be aware of our internal being and to be at peace with ourselves
Fact: It’s an accessible practice for all – its essence is DEVELOPING awareness
To learn more about the ‘Inner Movement Guide’ check out my last newsletter here.
🌱 How to Practice Mindful Movement
1. Intentionally Choose Activities: Select physical activities that genuinely resonate with you. Any activity can be done mindfully- whether it’s yoga, dance, hiking, or walking to your car. Let your inner compass guide you to what feels right. Mindful movement is about enjoying the process, not just the outcome.
2. Engage Your Senses: During your chosen activity, immerse yourself fully in the experience. Notice the sensations, sights, sounds, and smells that accompany each movement. Feel the ground beneath your feet, the air on your skin, and the rhythm of your breath. When I began to practice I noticed I would think about the sensations, but not truly experience them for what they are! If this is you, that is okay. With time you will begin to notice without added commentary!
3. Breathe with Intention: The breath is a common anchor to the present moment. Be aware of your breath as you move, using it as a tool to stay connected and centered. Let your breath guide your movements, flowing in harmony with your body’s natural rhythm. In truth, anything can be the anchor of your attention, but the breath is a great place to start! If you decide to use the breath to be the anchor of your attention, try to notice the senses mention in #2 without getting lost in them- if you do, return your attention to the breath.
4. Embrace Non-Judgment: Embrace each movement without judgment, accepting your body’s unique abilities and limitations. When you inevitably do judge yourself, try to simply acknowledge the judgement and let it go! Be kind to yourself throughout the process.
6. Start Slow and Stay Present: Begin each practice with simple, slow movements- this will reduce the ‘noise’ and help you become more receptive. As you progress, stay present in each moment, fully engaged with the sensations and emotions arising during the activity.
Side note- the only place you can truly be is in the present. The past and the future exist only in your present experience!
7. Practice Regularly: Like any skill, mindful movement improves with practice. Dedicate time regularly to explore this transformative approach to movement. Consistency will deepen your connection with yourself and enhance the benefits.
I attached a Mindful Movement session I created for one of my clients who is interested in improving her balance. If you are someone who likes step-by-step instructions, be sure to check it out!
🌿 Conclusion: Embrace Mindful Movement
Incorporating mindful movement into your daily life offers a simple yet profound way to infuse awareness into your existing routines. By seamlessly integrating mindful movement into your established fitness or daily activities, you open the door to experiencing its transformative benefits without adding extra time or spending a dime.
As you stretch into yoga poses, pick up your next deadlift, sway to your favorite music, or walk through your surroundings, you’ll be creating a space for mindfulness within the comfort of the familiar. The beauty of mindful movement is its adaptability, harmonizing with your unique rhythm and effortlessly enhancing your well-being.
I invite you to incorporate mindful movement into your routine. Your body and your inner compass will guide you throughout every movement of your day- creating an ever deeper connection to the beauty of your current life!
✉️ Learn More
Thank you for joining us in this mindful movement exploration. If you enjoyed, be sure to share this letter with a friend! To learn more, be sure to subscribe below for future movement newsletters! Next time, I will do something a bit different- dive into how to program for a flexibility goal!
Best,
Sam from Movement
What I’m Watching
Christian Schaffer - Van Life | A Much Needed Change
Christian’s videos consistently showcase stunning visuals coupled with captivating storytelling. Each video leaves me feeling inspired, eager to explore the wonders our world has to share.
Disclaimer: This newsletter is for informational purposes only and should not be considered health or medical advice. You should consult with a physician prior to beginning any exercise program. Your use of the newsletter is solely at your own risk.