Standing Forward Bend with bent knees and elbows.
"We practice in order to cultivate a sense of agency, to understand that a range of responses is open to us. We practice to remember to breathe, to have the space in the midst of adversity, to remember our values, what we really care about, and to find support in our inner strength and one another."
'Real Change' by Sharon Salzberg
Mindfulness is a practice of noticing and observing what is happening to us and in us moment to moment. This practice can be adapted to any activity, from washing dishes, to folding laundry, to sitting in meditation, and to moving our bodies.
Mindful movement is an accessible way to stay present, connect to breath, and notice sensation as the body moves through space. Becoming aware of the space around you and your place in space is a mindful way of existing. Breathing and moving slowly has been a profound experience for me, as well as adjusting my hold times during resting or strengthening poses, and altering the speed or tempo of moving in and out of shapes, which can increase or decrease the effort of a practice on any given day.
In my personal movement practice, I listen to the language of my body through observation, felt sensation, and breath awareness. I choose to experience unplanned movement as a form of meditation, arriving with presence and patience. These moments unravel new pathways that cultivate expansion, allowing the body to express itself from the inside out. At times I move on one side of my body in a series of shapes and stretches and when I get to the other side, different progressions ensue. As I am a right sided dominant person, I have been initiating movements on my left side first. As a teacher, I'm working on ways to verbalize this process, taking an active awareness in not striving for perfectionism within a pose, or always working toward uniformity, symmetry, and balance.
Cobra pose with upper body alignment variation.
Listening to the body is easier said than done and not a phrase I use lightly. As I write this, I acknowledge that everyone has a different lived experience in showing up to spaces virtually or in person that may have an impact on how their body is communicating within a specific moment. When I teach a group class I hold space for honoring what is needed in the moment, which differs from person to person. This includes, offering variations within specific movements, taking a pause or break, giving choices within ease or effort, and respecting personal space.
Our bodies are always in communication with us, but life is filled with so much information our senses get overwhelmed. Understanding our senses as superpowers may be another way to imagine our unknown potential and purpose. Studies suggest we have more than five senses. Our six sense organs are easily identified, but the vestibular system plays a big role in how our sensory receptors send signals to the brain. Balance and proprioception (body awareness in space) extend beyond our known five senses, but there is another sense known as interoception that helps us to understand and feel what is going inside the body. Interoceptive examples are seen as body sensations like hunger, thirst, fatigue, arousal, or the need to use the bathroom. Interoception is linked to our ability to identify and regulate our emotions.
Update: Here is a link to an article in Scientific American published in October 2021 highlighting the work of Nobel Prize winner Ardem Patapoutian for his discoveries in sensing temperature and touch.
Lizard/Dragon Low Lunge Pose with palm press.
Understanding that we are all complex beings with many layers of experience that impact the way we think and feel is the the beginning of living in a mindful way.
I practice yoga + mindful movement to realign the way I think of myself and others. There is freedom in how I choose to move, confidence in moments of effort, and validation in the need to rest.
Sharon Salzberg's quote above sums it up beautifully; this practice opens new ways of thinking and puts value on the way we listen, how we show up in the world, and the impact our actions have in home, work, and life. Take a moment to reflect on what being mindful means to you.
Mindful Meditation
Take a moment to sit quietly.
Feel your lower body sink down and you upper body lift.
Breathe naturally, inhale followed by exhale.
Notice how the breath gently rocks the pelvis forward and back.
Soften the muscles around the head, neck and face.
If it feels comfortable, place one hand over your heart space, and one hand on your lower belly.
Feel the breath move through your body. Feel your body move with the breath.
Riding this rhythm of natural flow of breath, tune into your senses.
What do you see? What do you hear? What do you feel? What do you smell/taste?
Notice and feel the space around you.
Notice and feel the space inside of you.
What does your heart need?
Take time to listen for the answer, it could be as simple as rest, water, food, connection, laughter, play, creativity, music, stretching your arms up overhead, taking a walk, or one long, deep breath.
Child pose with hands behind head
I recently posted new videos on my YouTube channel inspired by the work of Jenn Pilotti and her book "Body Mind Movement'. I share my own journey through movement and meditation weaving a quality of mindfulness into each layer of sensation, transition, and breath work. Jennifer's book is a wonderful companion to any movement practice integrating concepts of body/breath awareness, proprioception, focused attention, interoception, and neuroception.
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