The Power of Mindful Movement - 2023 Thrive Practice #2

"The mind and the body are not separate. What you do with your body, you do with your mind." - John Kabat-Zinn

This month, even in the deep cold of winter for those of you in the northern hemisphere, I want to talk about linking mind and body by practicing mindful movement.

Mindful movement is a form of physical activity that involves being present and aware of one's body and movements while exercising or performing physical activities. It involves paying attention to the sensations in the body, the breath, and the environment, and practicing moving in a way that is mindful and intentional.

This practice may involve smooth, controlled movements, stretching, and breath awareness, and may be performed standing, seated, or lying down. By practicing mindful movement, you may be able to improve their physical and mental well-being, reduce stress, and enhance their overall quality of life.

Simply put, when you are exercising this month, practice keeping your attention in the present moment and focused on your body and muscles as you move.

If you don’t do much physical activity, starting a workout routine can be overwhelming. The main thing to remember is that doing even just a little bit of physical activity will have huge benefits for your physical and mental health.

The great news is that pretty much any activity has health benefits that can be amplified by bringing you mind into the present as you move. A meandering walk without your phone is a great example. You can walk, run, jog, swim, bike, or paddle—whatever feels good. If you work away from home or have time in your workday to add in some movement, a slow walk over your lunch break works great.

When we do those types of rhythmic, repetitive activities, we drop into theta brain waves. That’s why when we are on a long walk, we start ideating and creating. We come up with new solutions to old problems. You get wellness benefits for mind and body at the same time!

This explains why I love walking meetings and phone calls. By moving slowly together, I can activate my theta waves and maximize creativity. Try it. You will be blown away by the quality of conversation, the quality of ideas, and your ability to think in an agile manner. Walking meetings versus sitting meetings are extraordinarily powerful.

It's one of the reasons why Apple CEO Tim Cook exercises in the morning before work. He practices activating his body to ensure that his brain functions to its potential.

Here are 2 simple practices to try: 

Start Here: Moving Meditation

Moving meditation is any exercise in which you’re moving your body in a repetitive pattern, such as walking, running, cycling, or paddling. Simple movements at a low, consistent intensity allow your mind to relax and de-stress. You can choose any movement that works for you, from gentle, repetitive exercise you enjoy (like on a rowing machine) to simply taking a walk. Whatever you choose, leave your headphones elsewhere to be fully present and mindful.

The idea is to get into a slow, easy, regular rhythm to the point where you don’t have to think much about or assess what you’re doing. You want to experience the flow of your rhythm and pull your thoughts away from “the business of life” to your own experience: how your body feels, how the air smells, and so on. Try to coordinate your breathing with the motion. Be attentive to the movement of your body and your bodily sensations. Let go of your “busy brain.”

A Little More Advanced: Tai Chi and Qigong

Tai Chi is a martial art that is now a popular exercise to relieve stress and improve health. It involves performing a series of flowing movements while focusing on the breath.

Qigong is another practice that has gained popularity in Western cultures. Like Tai Chi, it involves slow, controlled movements while focusing on the breath and being in the present moment.

Yoga, Tai Chi, and Qigong all focus on slowing down respiration, long exhalation, diaphragmatic breathing, or paying attention to natural breaths. One hypothesis for why these practices are so effective at calming us down is that this attentive breathing stimulates the vagus nerve, which is the main nerve of the parasympathetic nervous system (the “rest and digest” system).

The key message in all of this? Try to incorporate some movement into your daily routine. And always, always focus on physical activities that you enjoy, whether gentle, moderate, or intense.

We hope this information helps you get some perspective about exercise and physical activity that can lead you to an upward spiral of wellness!

If you want to learn more about physical activity health and world class mental and physical performance, I cover that topic in the second chapter in my new book Powerhouse: Protect Your Energy, Optimize Your Health and Supercharge Your Performance.

If you want to track your steps, physical activity and workouts please check out our VIIVIO app for peak performers! Here’s an article on how you can use VIIVIO to track your activity.

Have a great month!