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What are some best practices or tips for practicing mindful movement safely and correctly?

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Mindful movement is a form of meditation that involves paying attention to your body and breath as you move through different postures or activities. It can help you reduce stress, improve your mood, and enhance your physical and mental well-being. But how can you practice mindful movement safely and correctly? Here are some best practices or tips to guide you.

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Ankita Sharma

Speaker @ Microsoft | Published Author | Vice President Public Relations @Eminent Toastmasters International | Software…

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1 Choose a suitable activity

Mindful movement can be done with any activity that involves moving your body, such as yoga, tai chi, walking, dancing, or stretching. The key is to choose something that you enjoy, that suits your fitness level, and that allows you to focus on your sensations and emotions. You can also vary your activities depending on your mood, energy, and goals.

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Audrey Simmons MBA, MS, BSN, RN-BC, ACC

Team of Greats LLC | Individual Coaching | Team Coaching | Development Courses
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Our bodies change from day to day, so start each day by first getting present to what makes sense for you and your body. When in doubt of your physical abilities, perhaps due to an injury, be gentle and cautious. Understanding the difference between discomfort and preference. Discomfort needs to be honored. Preference can be an opportunity to lean into the mindfulness practice of your choosing.

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2 Set an intention

Before you start your mindful movement session, set an intention for what you want to achieve or experience. For example, you might want to relax, energize, heal, or explore. Your intention can help you direct your attention and motivation, and also remind you of your purpose and values. You can also check in with your intention during and after your session, and notice how it affects your movement and awareness.

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Dr Michael Rubino III

Mental Health Expert @ RUBINO COUNSELING | Ph.D., EMDR Level II, DV Counselor, Certified Therapist for First Responders , Adolescent and Child Psychotherapist
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Knowing your intentions, you may have more than one. An example would be relaxing and healing. Knowing your intentions will help you choose what type of movement is best for you. Additionally, as you are moving you can check in with your emotions and your body to determine if you are achieving your intentions. Finally knowing your intentions can help you decide when you have done enough and that you are ready to stop for the moment.

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3 Pay attention to your breath

Your breath is a powerful tool for mindful movement, as it connects your body and mind, and regulates your nervous system. Pay attention to your breath as you move, and try to synchronize it with your movements. For example, you might inhale as you lift your arms, and exhale as you lower them. You can also use your breath to deepen or ease your movements, and to calm or energize yourself.

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Ankita Sharma

Speaker @ Microsoft | Published Author | Vice President Public Relations @Eminent Toastmasters International | Software Developer @Bank of America | Economic Times Star Award Holder
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Warm-up and cool-down Just like any physical activity, it's important to warm up your body before engaging in mindful movement and to cool down afterward. Start with gentle movements or stretches that gradually awaken your muscles and increase blood flow. This helps prepare your body for the movement practice and reduces the risk of injury. Similarly, end your practice with slower and gentler movements to gradually transition your body into a state of rest and relaxation. This allows your body to recover and reap the full benefits of your mindful movement session.

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4 Be aware of your sensations

One of the main benefits of mindful movement is that it helps you become more aware of your sensations, both physical and emotional. As you move, notice how your body feels, such as the temperature, pressure, tension, or relaxation of your muscles and joints. Also notice how your emotions change, such as the joy, sadness, anger, or gratitude that you might feel. Be curious and open to whatever sensations arise, without judging or resisting them.

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5 Listen to your body

Mindful movement is not about pushing yourself to the limit or achieving a certain result. It is about listening to your body and respecting its needs and limits. As you move, pay attention to the signals that your body gives you, such as pain, fatigue, or discomfort. If you feel any of these, adjust your movement or take a break. You can also ask yourself what your body needs or wants, such as more water, rest, or stretch.

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6 Enjoy the process

Mindful movement is not a chore or a duty. It is a gift that you give yourself, a way of honoring and celebrating your body and mind. As you move, try to enjoy the process, rather than focusing on the outcome. Appreciate the beauty and diversity of your movements, the sensations and emotions that they evoke, and the connection that they create with yourself and your surroundings. Smile, laugh, have fun, and be grateful for the opportunity to move mindfully.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What are some best practices or tips for practicing mindful movement safely and correctly?

1

2

3

4

5

6

7

1 Choose a suitable activity

2 Set an intention

3 Pay attention to your breath

4 Be aware of your sensations

5 Listen to your body

6 Enjoy the process

7 Here’s what else to consider

Mindfulness

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What are some best practices or tips for practicing mindful movement safely and correctly?

1

2

3

4

5

6

7

1 Choose a suitable activity

2 Set an intention

3 Pay attention to your breath

4 Be aware of your sensations

5 Listen to your body

6 Enjoy the process

7 Here’s what else to consider

Mindfulness

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