What Is Mindful Movement?

Mindful movement is about applying mindfulness, or awareness, to our physical actions. Whether walking, stretching, or working out, the key is to be fully aware of your body as you move each limb or stretch each muscle and be aware of your surroundings and attendant feelings or preoccupations.

What Are the Benefits of Mindful Movement?

Mindful movement offers the benefits of mindfulness while contributing to overall body health by keeping the body moving. Benefits include:

• A more profound connection with your body — Mindful movement helps enhance body awareness, which can improve posture and coordination.
• A clearer connection to your emotions — Mindful movement’s promotion of present-moment awareness contributes to a more balanced emotional state.
• Alleviated stress and increased relaxation — Integrating mindfulness with physical activity can lower cortisol levels.
• Improved balance and stability — Mindful movement practices can improve flexibility, coordination, and strength.
• Improved concentration and clarity — Mindful movement practices and their attendant focus on breath and movement can help clear mental clutter and improve cognitive function.
• Improved blood flow and circulation — Moving the body mindfully supports cardiovascular health and overall physical vitality.
• Pain management — Mindful movement can help alleviate chronic pain by increasing body awareness, reducing muscle tension, and promoting relaxation.

How to Practice Mindful Movement

Practicing mindfulness movement can be as simple as walking – with the aid of walking meditation – or intentional stretching, yoga, and even breathing. The goal is simply to bring mindfulness and awareness to your activity. You can do this by:

1. Thinking about What You Need

There are various ways to move our bodies. What’s important is finding what works best for you in the time you need it. Is your body tight? You might lay out a mat and work on some mindful stretches. Need a change of scene? Try mindfully going for a walk in nature.

2. Unplugging

While it can be tempting to engage with movement while listening to your favorite playlist or talking on the phone with a friend, you’ll likely find your sense of spaciousness increases by putting these distractions to the side and focusing your awareness on your movement.

3. Tap into Your Body’s Sensations

Bring your attention to your physical body as you move. Can you notice any parts that are feeling especially stiff? Or are they working harder today than they had to yesterday? Take notice of these sensations.

Related: 3 Mindful Movement Exercises · The Evolution of the Mindfulness Movement with Diana Winston