Mindfulness is not just for sitting on your cushion or eating a meal. You can bring mindfulness to anything you do! Yoga, dancing, walking, running, biking, tennis, or any other physical activity. Being mindful in this way can supersize the physical and health benefits of any activity:
You give yourself a break from stress by retraining your mind to be present.
You are less likely to get injured when you are paying attention.
You are taking a step toward befriending your body.
You will increase the impact of your workout movement.
You might even enjoy moving rather than seeing it as a chore.
When You Can't Sit Still....
You may have found it to be a challenge to sit still during meditation. While stillness has many benefits, the anxiety of grief can make you feel like you want to crawl out of your own skin! This is where mindful movement can help. If you can not sit still, put your practice in motion.
I went through this myself. I could not sit still on my meditation cushion just after my stepfather died, so I took up hitting a ball at a wall at the local high school tennis court. But I did so mindfully - placing the majority of my attention on my body and breath in the moment - rather than focusing on my skill (or lack thereof). This became my practice until I was ready to sit down on my cushion again.
Mindful Movement Ideas
If you are not already moving your body everyday, maybe today is the day you can start! You don't have to run a marathon to move. Walk around your block, put on some music and sway, or use the stairs instead of the lift. Not only does movement improve your physical and mental health, but also conscious movement during the day can help you get some sleep at night.
Mindful Walking or Walking Meditation
Although they sound similar, mindful walking and walking meditation are two different things:
- Mindful walking simply means you are aware that you are walking in the present moment. You can do this anywhere you already walk - at work, at home, in the park, or at the store.
- Walking meditation means that you are moving without a goal other than to be present. It is usually slower than your average walk to help cultivate focus, and often you move back and forth between two points, over and over again, rather than walking to reach a destination.
Mindful Exercise
Studies show that exercise can help reduce feelings of anxiety and depression. But when we are grieving it may be hard enough to get out of bed, much less do anything that breaks a sweat!
Your favorite form of exercise can become your mindfulness practice. Whether you swim, lift weights, do the elliptical, run, walk, or bike - the opportunities to be present while you move are endless.
Mindful Movement
If the word exercise makes you cringe, trade it for the word movement! This is a lot more spacious and permissive, and it can look like whatever you want it to. Put on some music and move. Grab something you can beat on and drum. Find something you enjoy, and move.