Guided Mindful Movement Sessions From the Comfort of Your Home
We live in a fast-paced society where there is a heavy emphasis on productivity and efficiency. However in recent times, especially as of late, it has become apparent what our productive and highly mobile global population is capable of- for both good and bad. In most scenarios, there is usually a slow and gentle crowd that chooses to follow a somewhat alternative approach, a mindful approach. For instance, the barefoot track runner, the free-spirited law student, or the casually clad University professor who perches criss-cross apple sauce on his desk during lectures. If you have always operated on autopilot with strict routines, these moments of uncertainty are likely overwhelming. It is in these unpredictable moments outside our locus of control that practicing mindfulness may offer some life-changing benefits such as enhancing your resilience, settling your nerves, enhancing your mental clarity and boosting your mood.
I could argue that if we all practiced mindfulness we would not be in this predicament in the first place. But I am so far from qualified to preach. I live a life far from perfection; I am busy with three children in sports, activities galore and regular public school. My spouse has chosen a demanding financial career where his attention is constantly distracted by a steady waterfall of emails and phone calls. I run my own practice balancing the art of being present and connected in person and managing the heavy behind the scenes workload. We live a fairly typical life by most North American standards.
I will admit there were many days (and years) where I felt stressed, overwhelmed and beyond frustrated with my mental distraction and disconnect. However, those days have passed, as many years ago I stumbled upon a mindfulness practice that not only caught my fleeting attention but shook my world into focus. Mindful movement is not just a pleasant activity in my life but has become a source of medicine and a fulfilling passion. My hope is to share this practice with others from parallel-ground, with empathy and understanding.
What is Mindfulness?
First off, The Greater Good Science Centre at UC Berkely purports – “Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.” (1)
The American Psychology Association refers to mindfulness as a “state and not a trait…. Several disciplines and practices can cultivate mindfulness, such as yoga, tai chi, and qigong”(2). However, since mindfulness is a state of being it is possible to practice mindfulness in a variety of activities where the focus in on the process rather than the outcome.
Job Kabat-Zinn, the founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center is the founder of mindfulness-based stress reduction (MBSR). Although the roots of mindfulness stem from the Buddhist tradition, Kabat-Zinn is recognized for his work making the once alternative concept of mindfulness more palatable to the general population. MBSR programs are offered in medical centers, hospitals, schools and clinics around the world. Kabat-Zinn defines mindfulness as, “ an awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” (3)
After extensive reading, it has become apparent that there are three reoccurring principles identified in most mindfulness practices (and research). These may be useful to serve as a guideline in determining if a practice is cultivating mindfulness.
Intentional: a practice of purposely tuning into the present moment.
Attention: a practice of awareness of happenings within and around us (thoughts, feelings, bodily sensations, and surrounding environment).
Curiosity: a practice of exploring without judgment or goals.
Benefits of Mindfulness
According to the Canadian Mental Health Association, “Research shows that mindfulness can help improve well-being and quality of life. It may help people reduce stress and anxiety, manage symptoms of some mental illnesses and substance use problems, and improve physical health.” (4)
According to the American Psychology Association, “mindfulness meditation promotes metacognitive awareness, decreases rumination via disengagement from perseverative cognitive activities and enhances attentional capacities through gains in working memory. These cognitive gains, in turn, contribute to effective emotion-regulation strategies.” (2)
Not surprisingly, thousands of research projects have been conducted touting the benefits of mindfulness in the treatment of ailments ranging vastly from depression, ADHD, Alzheimer's, or chronic pain all the way to Irritable Bowel Syndrome. The quality of research varies and continues to improve. I have no intention of claiming that mindful movement can supplement medical intervention. However, I do feel that there is a strong case to be made about mindful movement playing a valuable role in supporting traditional therapies, rehabilitation programs and as a preventative strategy to coping with stress.
How to integrate Mindfulness into your life?
If you apply the three principles that I highlighted above to any activity of your choice, you can pat yourself on the back for practicing mindfulness. Let's take washing our hands for example, an activity we are all practicing regularly these days. If you choose this to be your time dedicated to practicing mindfulness, use the following as a guideline;
Intentional- Take a moment to pause before you begin and tell yourself that you are going to be mindful while you wash your hands. You are going to practice keeping your mind present on the details of washing your hands and forgivingly redirect your focus to the present moment if and when it drifts away.
Attention - Be aware of what is happening within you and around you. Notice any thoughts, feelings, or bodily sensations that you become aware of. Also, acknowledge your awareness of the surrounding environment. Perhaps you notice your hands are tense or you are feeling angry. Notice the temperature of the water, the pressure, the sound, or even the smell. Can you hear your children crying in the background? Just notice your environment without the need to respond.
Curiosity- Approach washing your hands with a sense of wonder. Wonder what the water temperature will be, wonder how the water pressure will feel on the back of your hands compared to the palms. Explore your nail beds and the crevices between each finger with honest interest. Wonder about the scent of the soap or if the colour will meet your hands with the same brightness as it displays in the bottle. Without judgement notice if you feel tension or anger within and acknowledge any emotions that present and allow them space to be and perhaps to pass.
Personally, without guidance I would never have experienced the benefits of mindfulness. I was just too busy to notice and unaware of my tightly wound habits of being. Unfortunately, the same can be said for most people who would benefit the greatest. When life is busy and we are moving at breakneck speeds it is unlikely we have the capacity or skillset to slow down to explore a mindful approach, nor do we see the value. Being mindful is an approach that requires not just practice, but gentle guidance. As a kinesthetic learner I was drawn to approaches that involved movement. It was in my exploration of the Feldenkrais Method® and my training in the Anat Baniel Method Neuromovement®, that I began to experience the benefits of mindfulness through movement. I felt calmer, more confident and gained a sense of mental clarity previosuly unbeknownst to me.
The guided sessions I share here at movementRX.com are influenced by the work I have explored both in my ABM Neuromovement® training and in my self-led study of the Feldenkrais Method®. Mindful is not a word mentioned by my own teachers or many Feldenkrais teachers for that matter, as it does not do justice to the complexity of the functional movement practice. However, at risk of being cliché or self limiting, I present you with a collection of mindful movement sessions to explore on your own time. At the very least, I feel you will get a taste of the benefits of a mindfulness practice and hopefully much more. I invite you to make use of these challenging times to be more intentional, more aware and more curious.
REFERENCES:
1) https://greatergood.berkeley.edu/topic/mindfulness
2) https://www.apa.org/monitor/2012/07-08/ce-corner)
3) Kabat-Zinn, J. (1994). Wherever You Go, There You Are – Mindfulness Meditation in Everyday Life. New York, USA: Hyperion.
4) https://cmha.ca/documents/mindfulness)
