Mindful Movement: Balance & Harmony

Mindful Movement: The Journey to Balance Body and Mind:

In our fast-paced modern world, where stress and distractions abound, finding moments of peace and harmony can seem like an elusive dream. We often find ourselves tangled in the web of daily responsibilities, neglecting the very essence of our existence—the connection between our body and mind. But in this hectic rush, there exists a path to tranquility and self-awareness known as "mindful movement."


What is Mindful Movement?:

Mindful movement is an approach to physical activity that goes beyond the mere physical benefits of exercise. It involves a conscious and deliberate focus on the present moment while engaging in movement-based practices, such as yoga, tai chi, qigong, dancing, walking, or even simple stretching routines. The core principle of mindful movement is to foster a deeper connection between the mind and body, allowing individuals to develop a greater understanding of themselves and their surroundings.Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.
Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.
Though it has its roots in Buddhist meditation, a secular practice of mindfulness has entered the American mainstream in recent years, in part through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979. Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the MBSR model for schools, prisons, hospitals, veterans centers, and beyond.


The Essence of Mindful Movement:

At the heart of mindful movement lies the concept of mindfulness—an ancient practice rooted in Buddhist traditions. Mindfulness is the art of paying attention purposefully and non-judgmentally to the present moment. In the context of mindful movement, it means being fully aware of each movement, breath, sensation, and thought while engaging in the chosen activity.The act of moving mindfully encourages individuals to let go of worries about the future or regrets about the past, and instead, focus on the now. By doing so, we create a space where we can experience inner peace, reduce stress, and cultivate a sense of balance.However, most definitions, such as the one described by Hyland, Lee and Mills (2015) share three elements.
Mindfulness can be described as a ‘present-focused consciousness’ (Hyland, Lee & Mills, 2015). In other words, a mindful individual is not ruminating about the past or worrying about the future; they are simply “being” in the here and now.
Secondly, mindfulness includes paying close attention to both internal and external stimuli (Hyland et al., 2015). Finally, as well as simply paying attention to stimuli, mindfulness involves doing this in an open and accepting way (Hyland et al., 2015). To summarise, a definition from Brown, Ryan and Creswell (2007): mindfulness is.

Mindfulness is also important in the workplace because it can enhance engagement and decrease burnout (Hyland et al., 2015).
It is shown that employees’ investment in their jobs is associated with greater employee satisfaction, lower intention of turnover and increased organizational citizenship behaviors (Hyland et al., 2015).
This employee engagement has been linked to mindfulness. Mindfulness has been shown to relate both to increased performance and decreased intention of turnover (Hyland et al., 2015). Mindfulness programs may enable organizations to foster employee engagement and commitment – especially in the case of high-stress and high-burnout jobs (Hyland et al., 2015).

The Benefits of Mindful Movement:

Mindful movement is all about checking in with your body as you move. It’s about learning to move in a way that reduces stress levels and builds a strong connection between the mind and body. 
Like other mindfulness practices, mindful movement centers the mind as you exercise so you can focus on the present and eliminate negative thoughts and stressful emotions from your mind. For those who find that their mind begins to wander when they meditate, it can help to stay focused on your breath and movement. Your attention is centered around the way your body feels as you move.
Mindful movement doesn’t require you to overhaul your usual fitness regime. It’s more about your mental space than the exercises you’re doing. For instance, taking a moment to take stock of how your body feels in certain positions, how your breath is, or the position of your back as you carry out an exercise. Becoming present in the moment as you exercise allows your mind and body to connect on a deeper level. 

1. Stress Reduction: Mindful movement allows us to break free from the vicious cycle of stress and anxiety by shifting our attention away from troubling thoughts. By being present in the moment, we reduce the overwhelming burden that comes from constant worrying.
2. Improved Focus and Concentration: Regular practice of mindful movement enhances our ability to concentrate. When we practice focusing on the sensations of movement, we train our minds to remain attentive to our daily tasks with greater clarity and effectiveness.
3. Enhanced Body Awareness: Mindful movement encourages us to listen to our bodies. We become more attuned to our physical limitations and can prevent injuries by respecting our boundaries during exercise.
4. Emotional Regulation: Engaging in mindful movement helps us process emotions by allowing us to acknowledge and accept them without judgment. It creates a space to explore our feelings and respond to them in a healthy way.
5. Greater Flexibility and Strength: Whether through yoga, tai chi, or other practices, mindful movement nurtures the body, leading to increased flexibility, strength, and overall physical well-being.
6. Connection with Others: Participating in group mindful movement activities fosters a sense of community and belonging. It can create bonds with others who share similar values and aspirations.
7. Better Sleep: Mindful movement can have a positive impact on sleep patterns and help combat insomnia. The relaxation and mental calmness attained during practice can promote restful nights.

Incorporating Mindful Movement into Your Life:

Mindful movement is accessible to people of all ages and fitness levels. Whether you're a beginner or an experienced practitioner, the key lies in consistency and patience. Here are some tips to incorporate mindful movement into your daily routine.
Moving your body can often feel like something on a checklist, but it can also be used as an outlet to channel stress, decompress or help you feel your best.
In order to engage in mindful movement, it’s important to make sure you’re motivated by the right reasons to exercise. People prioritizing their physical appearance often don’t end up enjoying or sticking with their routine. Ask yourself, what’s motivating you to start moving your body more?
Depending on what your body agrees with and can tolerate, exercises such as running, biking, swimming and playing sports are all excellent ways to stay active. But these aren’t the only forms of physical activity linked to mindful movement. Some less-conventional forms of mindful movement include but are not limited to:

1. Start Small: Begin with just a few minutes each day. Gradually increase the duration as you become more comfortable with the practice.
2. Choose an Activity: Find a movement practice that resonates with you. It could be yoga for its meditative qualities, tai chi for its slow and deliberate movements, or even a simple walking meditation.
3. Focus on Breath: Use your breath as an anchor during movement. Pay attention to the rhythm of your breath, and let it guide you through each motion.
4. Eliminate Distractions: Create a calm environment for your practice. Turn off your phone, choose a quiet space, and let go of any external distractions.
5. Be Kind to Yourself: Remember that mindfulness is not about achieving perfection but rather acknowledging and accepting where you are in each moment.
6. Practice Regularly: Consistency is key. Set aside time each day to engage in mindful movement, and make it a priority in your schedule.

Mindful movement is a journey of self-discovery, offering a profound connection between our physical and mental well-being. By embracing the present moment through movement, we open the door to a more balanced and fulfilling life. So, take that first step, breathe, and let the transformative power of mindful movement enrich your body and mind, one conscious movement at a time.