What is a mindful movement exercise ?
The principles of mindful movement are the same as any other mindfulness practice. I aim to bring your full attention to the present moment to experience the here and now. We bring our awareness to our movement and focus on our breath or the way our body feels as it moves.
Moving mindfully goes beyond trying to change or control something about our body, as is sometimes the case when we exercise or move. With mindful movement, the practice of being present with the body in motion allows us to attend and maybe even enjoy!
Unlike exercise where the main objective is to get in better physical shape, the main objective of mindful movement is to notice the sensations and to visualise moving muscles even those that may not normally move and to enable the person to feel calm and be in a relaxed state whilst moving their body. Active mindfulness practice brings the mind and body in union which regulates the nervous system and calms the mind.
Five Steps to mindful movement
- First mindfulness exercise: Mindful Breathing.
- Second mindfulness exercise: Concentration and the slow movement of the body starting with neck and shoulders and moving down the body to bigger muscle groups.
- Third mindfulness exercise: Awareness of your body and where our body is in time and space.
- Fourth mindfulness exercise: Releasing tension by stretching.
- Fifth mindfulness exercise: Relaxation.
Mindful Movement in Care homes
Usually done seated and in small groups with space between each chair to allow room for participants to move their arms.
Participants are greeted and the class routine is explained.
They are informed that if they need to take a break at anytime, they are free to do so.
Each session is 1 hour which includes stretching and a seated relaxation ending with a hand to heart for gratitude (of their own choosing).
I will ask at the end of the session if they enjoyed it and will invite them to ask questions afterwards.
Benefits of gentle exercise
- Increased flexibility and strength
- Increased coordination
- Increased circulation
- Reduced risk of falls because chair based exercises improve posture and balance
- Increased confidence and self esteem
