Including mindful movement a part of your daily wellness is a great way to start to feel calmer and more connected to your body. This article will present a short overview of select mindful movement activities.
Mindful Movement is an intentional meditation that takes form when we align our breath with movement and draw conscious awareness to the present moment, as experienced through the body in the process of embodiment.
What is Mindful Movement?
Mindfulness is a conscious awareness that comes through our senses, as we develop an understanding of the mind, its limits and patterns of attachment. Mindfulness can be practised in any movement activity; even walking and running can be practised mindfully. Some popular examples of mindful movement activities and exercises include: yoga, Martial Arts, Caporeira, Pilates, Tai Chi, Qi Gong and various forms of dance.
Mindfulness is a conscious awareness that comes through our senses as we develop an understanding of the mind, its limits and patterns of attachment.
Benefits of Mindful Movement Activities
Whether practiced at home alone, online or in a group class, through these activities we inspire the body to connect to breath. We invite the mind to recognize subtle movements in the body in order to make neurological connections to bring awareness to the present moment. When you begin to practice Mindful Movement, you will find a new way to manage stress as you develop the inner intelligence in your body to self-regulate physiological and psychological responses in the external environment. These activities also have the potential to support your emotional health as they are often practiced with the support of a teacher or guide in the safe holding space. More so, they will help you stay fit, improve mobility and agility. There is also so much joy that comes from learning and being committed to an embodied practice.
In its growing popularity, the Eastern foundations of yoga has found a home in the West. There are many studios and online classes that offer yoga classes from various traditions, lineages, styles and fusions. Hatha yoga, is the traditional yoga that aligns movement and breath and from it have spurred a plethora of options for those who choose to make yoga their mindful medicine of choice. While the styles of Hatha Yoga may be different, the principles of: aligning breath and movement, expansion of space within the body and asana are the same.
Slower- paced Hatha Yoga includes more alignment focused practice of Iyengar, using props for holding and alignment. Vinyasa Yoga fuses dance and yoga for a faster-paced movement into asana and is often practiced with music and a creative sequence. If you have the inspired teacher, this can be a creative and upbeat experience. Yoga can also be practiced in a therapeutic capacity, one-on- one with a yoga therapist or private teacher.
Other styles of yoga include Kudallini Yoga, where the emphasis is on moving breath through the body. With chant and philosophy, this practice is known to use breath as a type of “technology” to activate vital energy, otherwise known as prana. Yoga studios offer Restorative Yoga for a comforting practice with meditation. Hot Yoga Studios offer the benefits of sweating and warming to help stretch muscles.
Yoga also offers the opportunity to learn and embrace ancient spiritual scriptures, social emotional learning and cultivate empathy and compassion for self and others. The inner journey of yoga arrives with the cultivation of mindful movement.
When you are ready, you can even take a yoga retreat in a destination of your choice and meet inspirational like-minded people dedicated to health and yoga just like you.
QiGong as Mindful Movement
If you are looking for slow embodied practice QiGong can help you calm and relax and also wake up at the start of the day. There are 5 Elements to QiGong, or moves that fortify the “Jing”. Similar to other Eastern Mindful Movement Practices like “prana” and “Chi”, Jing will is a vital life force.
This ancient Chinese practice offers numerous benefits from people of all ages.
A Qi Gong practice to feel calm
Tai Chi as Mindful Movement
Tai Chi is all about softness and awareness. It is a practice that can help you develop more harmony with your body and your mind. As you practice the sequence of movements, you will cultivate mindfulness and the ability to move with less force and resistance. You may have seen groups on the beach or in your local park practising this gentle movement. If you can get their attention, why not ask if you can learn more.
To learn more about Tai Chi and where to take classes have a look at the this website by the Tai Chi Foundation.
Caporeira as Mindful Movement
If you are looking for an activity that is engaging and you are not shy to show off your skills to an audience of singers and drummers, then this dynamic movement activity may be for you. This Afro-Brazilian practice of “play fight” is a dance and a form of acrobatics and martial arts. The camaraderie of this activity is inclusive and allows everyone to learn. If you like to support others, enjoy the the upbeat acoustics of drums and singing, you will feel alive with this practice.
A Qi Gong practice to feel calm
Martial Arts as Mindful Movement
Martial Arts are not just for defense, these practices are meant to help you refine your mental and physical agility. It takes skill, but above all discipline, to find success and enjoyment in this mindful movement practice. The Eastern Traditions of Martial Arts have been cultivated for a number of years and many branches of practice for you to choose from. Some examples include Karate, Muy Thai Kick-Boxing, Tae kwon Do, Akaido, Jiujitsu, Judo and Mixed- Martial Arts Fusions.
Martial Arts contain a set of codes or practices for self-defense as well as mental and spiritual development. As a mindful movement practice, there is a focus on the flow of energy in the practice, within the subtle energy of the participant and that between participants in a practice of combat. There is a strong emphasis on discipline and perseverance in the practice of all martial arts and an honour for the school of linage, tradition and teachers.
A Qi Gong practice to feel calm
The 1984 classic movie “Karate Kid” inspired millions of boys and girls to pursue Martial Arts. Check out the clips below:
Dance is a mindful activity. Many forms of dance bring us to the present moment, in the body. Below are some unique styles of dance with an description of their qualities as mindful movement.
5 Rhythms Dance as Mindful Movement
5 Rhythms, introduced by Gabreille Roth, creates a contained space where dancers move to the flow of 5 distinct rhythms. These rhythms mimic the natural movements of life such as: the flow and stillness of water, the movement of wind, traffic and even the familiar chopping of onions.
These distinct dynamic rhythms are: flowing, staccato, chaos, lyrical and stillness our bodies. This practice occurs in consecutive steps or “waves’, where movement builds up to a chaotic trance-like experience and later finishes with a soft still-point. This practice has immense psychological and emotional benefits, as the participant is able able move in free-form through a set of frameworks. The mind has the opportunity to sort through emotions in natural waves of movement.
To learn more, check out this official website about this dynamic practice: https://www.5rhythms.com/
Ecstatic Dance as Mindful Movement
Do you like to dance? Move freely in any way that you wish? No one, guiding you except the DJ playing music? This practice may be for you. Much less structured than other forms of meditative dance or Eastern practices, this style of movement medicine allows the participant to fully express themselves through dance without restrictions of frameworks.
Guidelines for Eccstatic Dance
The dance is practised barefoot
Rules are introduced pertaining to personal boundaries and consent to dance and touch others.
There is no talking- only dance, dance, dance.
The dance is soberand conscious– no alcohol or drugs. Just dance, dance, dance
The music normally follows a sequence that begins from a place of contemplation and intention setting, to a peak in tempo and later back to stillness for meditation.
There are ecstatic dance groups all around the world where people form friendships and community. Like other form of mindful dance, ecstatic dance allows the participant to feel their body immersed in the experience. After the practice, participants experience a feeling of calm and energy which carries though out their day, even week. With regular practice, ecstatic dancer profess immense psychological and physical benefits from this free- form dance.
Free yourself with Ecstatic Dance
The exuberant energy of the first experience in this space may be overwhelming for new participants. With time, participants feel a sense of joy, freedom and connection to their authentic selves. If you are not shy to dive into an energetic and freeing experience on the dance floor, this expressive mindful movement practice may be for you.
Embodiment as Medicine
In this article Mindful Movement it is referred to as a medicine because as we practice we experience many benefits for our health. On the whole, we experience a natural flow of energy through our body that can open blocks, anchor us into the present moment and contribute to our physical, emotional, social and spiritual wellness. Mindful Movement is just one way to cultivate Mindfulness in our lives. To learn more read DoCalm’s article 5 Ways to Practice Mindfulness in Your Life.
