In mindful movement practice,
We will be focusing on bringing present moment awareness to the body using a variety of gentle stretches and postures and breathing as we do so.
Mindful movement or yoga is defined as bringing together the body and the mind through the breath.
Before we begin,
It's important to keep in mind a few principles.
First,
Remember to keep in touch with your body as best you can,
Moment by moment as you follow the directions,
Continually reminding yourself to stay within your limits as they are right here and right now,
Not trying to compete with the way you used to be or to follow some preconceived idea of what you should be able to do,
But always working with your body as you find it,
Trying to accept and respect it as it is,
Staying with what you judge to be within your safe limits today based on your feedback that you are receiving from your own body.
If any movement described in the instructions causes discomfort or pain beyond what you think is safe for you,
See if you can find a way to modify the activity or do only a portion of the movement or simply stay in the rest position following your breath.
Or you may choose to visualize in your mind's eye doing the movement even though you are not actually moving.
Surprisingly,
This activates the neural connections involved in the movement in much the same way as if you were actually doing it.
Remember that you can always do more later on today or another day.
Often it's best when starting to do less than you think your body is capable of.
And pay careful attention to the effects of this new activity afterwards,
As well as on the next day.
If you work with your body mindfully on a regular basis in this way,
You will very likely find that the limits gradually increase and you eventually able to do much more than you could at the beginning.
Generally,
While doing movements,
It's best to breathe in with any movement that expands the front of the body and breathe out with any movement that contracts the belly and the front of the body.
What is most important,
However,
Is that you continue to breathe with every movement,
Not holding the breath and tensing up.
Also try to stay with each posture long enough to let go into it,
Expanding the posture on the in-breath and sinking more deeply into it on the out-breath.
Check periodically to see if you are using any muscles that are not required for the particular movement that you are doing.
If you find,
For example,
That the shoulders are elevated or the jaw or face is tight,
Remind yourself to let go into the breathing.
Try breathing into the tight areas to release the tension.
Above all,
While doing mindful movement,
Cultivating an attitude of acceptance of your body as it is in this present moment,
Exploring it with respect and not forcing anything or pushing beyond your safe limits.
Working in this way will contribute positively to healing your body and your mind.
