Movement is Medicine: Mindfulness and Movement
This columns focus has always been about movement. This week I thought we would discuss how we can bring mindfulness to our bodies through movement.
Mindfulness is a practice of purposefully placing your complete attention in the moment – holding awareness of your thoughts, feelings, body sensations, and environment in the present moment, without judgment, and without rehashing the past or imagining the future. Mindfulness can be practiced anywhere, at any time, and while doing anything.
Practicing mindfulness has many applications for our health and beyond. Professional athletes use mindfulness to boost performance. Mindfulness has been successful with helping people manage stress/anxiety, healthy aging and weight loss.
Becoming proficient at mindfulness takes practice yet is surprisingly easy and can be practiced anywhere. Here are a few skills to get started.
Skill 1 – Observe: Notice body sensations and all the information coming to you through your senses. What do you see? What do you hear? Do you smell anything? What is your body touching? What colors, shapes, objects are around you? Observe your thoughts, bring yourself gently back to your sensations.
Skill 2 – Describe: Put your observations into words. Describe what you are feeling and name your feelings. Don’t ask why. Just describe what comes into your head as a feeling, or a thought, or an action. Just observe the facts – don’t interpret or add any opinions.
Skill 3 – Participate: Throw yourself completely into what you are doing in the moment. Give the moment your full attention. Some people describe this as being in the “zone.” Think of the marketing campaign of Nike, “Just Do It.” Give 100 percent of your attention and participation to what is happening in the current moment. Some examples of participation are singing along with music you are listening to, playing a sport, listening intently to what another person is saying. Do one thing at a time giving it your full attention.
A great time to practice mindfulness is while we are moving. Yoga and TaiChi are examples of types of mindfulness movements. Practicing mindfulness while we are moving is a great way to achieve two very healthy things at the same time. Practice mindfulness while you walk, or run, workout or play a sport. The challenge is to maintain your focus on just that one thing you are doing. Notice your mind wandering to something else, bring it back to what you are doing. Focus only on moving and the sensations that the movement brings to your body. Observe and describe what you are feeling. If you are playing basketball, just play basketball. If you are walking, just walk. If you are doing yard-work/gardening, focus only on the task you are doing in the moment.
Combining mindfulness and movement is a great way to reduce stress and improve your concentration skills, while simultaneously achieving physical health benefits. I challenge you to take the time and practice these skills. Feel free to share your experiences, observations, and awareness in the comment section below or email us.
