Remember when we had to adjust the rabbit ears on a TV in order to get a clear picture and undistorted sound?
Mindfulness is basically about eliminating distractions so we can tune in to awareness of the present moment. Today, dear readers, we focus on tuning in to the body. Many of us move through our days on autopilot without awareness of how our bodies move until something doesn’t move or work properly. When we have a stuffy nose, we miss our ability to smell and taste. When we sprain an ankle, we miss our ability to run. When we burn a finger, we miss our manual dexterity. What might we learn if for a few days we pay attention to how our bodies move?
Tip 2: Mindful Movement
This exercise is about observation and becoming mindful of how your body moves (Albers, 2012). Don’t change anything, don’t judge, just observe your natural movements in these situations:
Observe how you eat at meals.
o How much food goes in your mouth at one time?
o How fast do you eat?
o Do you mix foods together or eat one thing at a time?
Observe how you sit.
o What’s your posture like?
o Do you shift around or sit still?
o What do your legs do while you sit?
o How long can you comfortably sit in one place?
Observe how you move while talking.
o What do your hands do?
o What do your legs do?
o How close to do you stand to another person?
o Where do you look while talking?
o How loudly do you speak?
o What are your nonverbal expressions communicating?
Observe how your body moves you from one place to another.
o Discover the sensations of walking.
o Become aware of how your legs move – notice their rhythm and pace.
Observe how your body reclines.
o Do you lie down on your back, side, or stomach?
o Do you shift, roll over, or remain motionless?
Observe how you balance.
o How hard does your body work to keep your balance?
o Notice when you shift your balance or lean against something.
Observe your internal sensations.
o How do your joints and muscles feel when they move?
o Notice when they feel sore and when they feel good.
What changes for us as we learn to move mindfully?
Albers, S. (2012). Eating Mindfully. Oakland, CA: New Harbinger Publications.