When you’re ready, slowly rotate the body to face the direction from where you started.Īccording to the Qigong Institute, “Qigong is a very all-inclusive modern Chinese term that applies to integrated mind-body-breathing techniques and practices”.After 10 – 15 steps, stand still, allowing your arms to rest by your sides.Stay focused on the flow of this process over and over, one foot at a time.Be aware of the lifting, rolling from heel-to-toe, lifting again and then placement down of each foot.Try the Mindful Stretching episode from our Mindful Movement on-demand content !Įngaging in this at a pace slower than your natural gait will provide heightened awareness at least in the beginning. The list goes on.īelow are some brief mindful movement practices to try for yourself.īegin your day with a few stretches. Looking for a slower-paced full-body movement? Qigong. Sitting at your desk? Maybe a short chair yoga break. Something playful in the morning after brushing your teeth? Silly facial stretches. Try a Brief Mindful Movement Practice Todayįortunately, a variety of mindful movement options exist. So, what if you chose to slow down from time to time – maybe from 4th gear to 2nd gear – deliberately paying attention to how it feels? Or, choosing to walk without a destination or time pressure? Seeing what it’s like to take this common daily activity off of autopilot periodically even for 10-20 deliberate steps. Active mindfulness practice brings the mind and body in union which regulates the nervous system. Unlike exercise where the main objective is to get in better physical shape, the main objective of mindful movement is to notice the sensations of the body in motion. Perhaps ironically, it can simultaneously create a greater sense of calm. Increased concentration, mental clarity, focus, and overall energy are advantages of active mindfulness practice. “When people were both more mindful and more active than usual, they seem to have this extra decrease in negative affect,” Yang said. Sometimes movement is what the body and mind are needing.Ī 2018 research study at Penn State explored the benefits of mindful movement, particularly on mood. While many mindfulness practices are done in stillness, it’s not the only way. Is there a way to be in motion and still be practicing mindfulness? Absolutely. Discover the Benefits of Mindful Movement: Practicing Meditation in Motion
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