In our busy lives, there is much to pull our focus and distract our minds as we move through our day. The constant buzz of the phone in our pocket, ever-present screens, and ambient noise from a world in constant motion contribute to all the distractions. All of these disturbances lead to inattention and are not ideal for our bodies or minds. This is where the concept of mindful movement can come into play. Using mindful movement helps to increase awareness of your body, which, in turn, will help increase the enjoyment of activities, improve mental focus, and reduce stress. This article will help you explore the benefits of mindful movement and simple methods of incorporating mindfulness into your daily life.

What is Mindful Movement? 

Mindful movement is creating an awareness of your body by bringing your full attention to the present moment and the current activity you are engaging in. Mindful movement is done without the intent of judging yourself. Instead, you are acknowledging how the body feels and responds to movement. The difference between exercising and practicing mindful movement is intent. You can exercise by merely going through the motions of the movements with the hope of seeing physical benefits. However, with mindful movements, you notice things like your breathing, how the floor feels under your feet, and the stretch in your muscles as you move them.

Mindfulness originally started as a form of meditation. It became more mainstream as yoga gained popularity, and mindfulness was frequently added to the end of a yoga practice. Practicing mindful movement with exercise then expanded to other forms of exercise, including Pilates and stretching. However, mindful movement is not limited to just formal exercise. It can be incorporated into the things you mindlessly do every day, such as walking the dog or sitting at your desk while working.

The Benefits of Mindful Movement 

As the practice of mindful movement grew, so did the research showing the benefits of moving mindfully.

• It is generally accepted that exercise reduces stress and improves emotional well-being. The practice of mindful movement is no exception. Mindful-based interventions show a reduction in anxiety, depression, and stress equivalent to psychological interventions.
• Reducing stressors has the additional benefit of improving immunity. Stress is known to suppress immunity by triggering an inflammatory response. By utilizing methods of reducing stress, you can experience boosted immunity by interrupting the inflammatory response pathways in your body.
• Routinely practicing mindful movement will help improve sleep. The average adult needs 7-8 hours of sleep a night. Mindful movement can help achieve this amount of sleep and improve the quality of the sleep you get.
• Improved focus, concentration, and control of ADHD symptoms have been observed in adults and children who routinely practice mindful exercise, such as tai chi, yoga, and dance.
• Proprioception is the body’s awareness of its place in the space around it and how it moves through space. Mindful movements will improve proprioception. This occurs by using the brain and body connection to retrain the body with new motor skills. These new skills help reduce falls by improving balance.

Examples of Mindful Movement

Mindful movement is for everyone, not just athletes and those who exercise regularly. Mindful movement can be incorporated into your daily activities with both structured and unstructured activities.

Structured:

• Yoga
• Pilates
• Strength training
• Stretching
• Tai Chi
• Qigong

Unstructured:

• Freestyle dance, turn the radio on and let loose
• Singing in the car
• Playing games with children
• Gardening
• Walking your dog
• Washing dishes
• Driving

Begin Moving Mindfully

You can start your practice of moving mindfully at any time and easily incorporate it into your daily routine. There is no need for athletic equipment. No level of activity is too small to add mindfulness to it. You can quickly begin with a walk, seated yoga, stretching, or by adding mindfulness to your current exercise routines. Here are some tips to get you going.

• Add to everyday activities: Focus on basic activities like walking, breathing, gardening, or gentle stretching.
• Minimize distractions: Turn off your phone for the duration of your mindfulness practice. Find a quiet space away from others where you can really focus your mind without interruption.
• Focus on breathing: Use your breath to regulate your mind. Slow, deep breaths help to slow your mind and keep you in the present moment.
• Engage your senses: Pay attention to the sounds around you. Can you smell wet rain on the ground or the fir tree in your yard? Reach out and touch trees, rocks, and flowers as you walk.
• Pay attention to your body: Acknowledge any aches or pains, but do not dwell on them. Notice how your hair moves as the wind blows through it, how the ground feels under your feet, or the movement of your muscles with the activity. If your mind wanders, gently bring your attention back to your body.

Starting small with activities you already do in your daily life makes it easy to add mindful movement gradually. Begin with activities you enjoy or that fit into your lifestyle. Taking the time to pay attention and focus on your movements allows you to gain a new appreciation for the amazing piece of machinery that your body is. By focusing on your body, you are doing more than simply going through the motions of an activity. So remember to be patient and kind to yourself by focusing on progression, not perfection.

Resources:

https://www.sciencedirect.com/science/article/abs/pii/S0272735817303847?via%3Dihub

https://davidvago.bwh.harvard.edu/why-mindfulness-can-help-the-immune-system/

https://pubmed.ncbi.nlm.nih.gov/26802824/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4484342/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309156/

Written by Leanna Coy