Mindful Movement

     Most mindfulness images show adults or children practicing sitting meditation, but for many people, especially those with conditions such as ADHD, sitting still for a period of time can be challenging or even stressful. Although benefits of mindfulness include learning self-control and self-regulation, a mindfulness teacher owes it to their students to build up to sitting periods slowly, and to be aware of the innate level of physicality of each student. Even for more introverted or sedentary people, including some mindful movement among their practices can have many benefits. These include: increased awareness of the sensations, and even potential symptoms, in the body; greater acceptance of their individual bodies, strengths, and weaknesses; and, depending on the embodied movement practice chosen, it can decrease anxiety and tension or energize a person.

     The three core elements of mindfulness are the same whether doing a still or active practice- being aware, in the present moment, without negative judgements. In any embodied mindfulness practice, awareness is more inwardly directed than outwardly.  In a sitting practice, one might be using a visual or auditory focus, whereas in a movement practice one’s focus is directed inward to the movement and sensations of the body. One thing that doesn’t change is the importance of awareness of the breath. Being fully present without ruminating about the past or anticipating future events is key in any type of mindfulness, dynamic or static.  The importance of avoiding any negative judgements gains even more importance when doing physical mindfulness practices, since the focus is one own’s own body. This can be challenging for people with any type of body dysmorphia or self-esteem issues, but ultimately, can be very therapeutic as an aid to making friends with and accepting their physical self as it is.
 
   There are many types of physical activities that have a mind/body connection. In my School of Mindful Arts classes, I teach yoga, Tai Chi, Qigong, and mindful walking. Yoga came to America as a mind/body wellness practice much earlier than most people are aware; it arrived with Indian immigrants in the 1920s! In the 1960s-80s, the hippie and new age movements helped popularize yoga, which was always a combination of movement, mindfulness, and breath awareness. Similarly, Tai Chi came to America with Chinese immigrants, as early as the 19th century. It is a system of exercises which promote the mind/body/breath connection as well.  Qigong is also a Chinese practice using movement, breathwork, and meditation. It is really aligned with modern mindfulness because it also utilizes affirmations and visualizations to support the flow of "qi" or life force, mental and emotional wellness, and the practitioner's harmony with nature. Mindful walking is a practice in several different Buddhist traditions, but has become more mainstream in America due to the popularity of the teachings of Vietnamese monk Thich Nhat Han. Mindful Walking includes an awareness and connection to one’s environment and the planet itself in addition to attention to the body and breath.
 
    There are many other types of embodied movement practices in addition to these four, and any physical activity can be an exercise in mindful movement. More important than the type of practice or exercise is the quality of presence one brings to the activity. All athletes from runners to dancers need to be aware and fully present in their bodies while shutting out outside stimuli. In that state, anything becomes a meditation itself. Many athletes refer to being “in the zone” when they achieve this level of concentration, focus, and effortless performance. There are specialists in the field of mindfulness for athletes who work with teams to help them use the power of neuroplasticy to be able to reach this state at will. Amy Saltzman’s book A Still Quiet Place for Athletes refers to this inner place of peace and peak performance as “the flow” and offers valuable advice about how to use mindfulness to find that spot for yourself.
 
    Awareness of the benefits of combining mindfulness with sports came to the mainstream in the early 1990s when the LA Lakers hired George Mumford to teach meditation to the team and they subsequently won eight NBA championships. A facet of Engaged Mindfulness that Mr. Mumford brought to the team was training in not only personal concentration, stress relief, and performance, but also the skills of mindful communication which can improve teamwork. His book, The Mindful Athlete, Secrets to Pure Performance, tells the story of the team’s mindfulness journey in addition to offering tips and techniques for any sportsperson to increase their joy and success in their chosen activity. Basketball stars LeBron James, Michael Jordan, and Kobe Bryant aren’t the only professional athletes who have employed mindfulness. The Seattle Seahawks also meditate as a team. Derek Jeter, Misty May-Treanor and Kerri Walsh, Canadian tennis player Bianca Andreescu, Carli Lloyd, Russell Wilson and Ricky Williams of the NFL all value meditation as part of their training regimen.

    Whether you are a professional or amateur athlete, starting a mindfulness practice can improve your concentration, endurance, pain tolerance and stress levels. If you are a mindfulness practitioner, incorporating some embodied mindfulness practices into your routine can increase the physical benefits of meditation including breath control, lowered blood pressure and heart rate, and improved sleep.  Yoga, Tai Chi, Qigong, and Mindful Walking are common types of meditative movement practices, but literally any physical activity from tap dancing to bowling can offer mindfulness benefits. The important factor is the ability to get into a state of awareness and ease often called “the flow” or “the zone”.

    It is important to work with a trained mindfulness teacher, social worker, or therapist in all types of meditation instruction, but especially so in the case of embodied mindfulness practices. A person could become triggered, especially if they have an eating disorder, ADHD, chronic pain, body image issues, PTSD, or other conditions. This does not mean that the practices should be avoided; they can be very therapeutic additional tools. It is imperative, however, to have a trained person nearby to support someone who encounters difficult memories or other sensations when doing work with physical mindfulness. That way everyone can be met with compassion and skillful means wherever they are and be able to get maximum benefits from embodied meditation.