Author: Yasi Ansari, MS, RDN, CSSD
At times, the relationship we have with our body can feel complicated. For example, there are days when we may feel more active than others, days when we cannot get ourselves out of bed, or days when eating may not feel “regular” for us—whatever “regular” may even mean. Eating in a way that doesn’t feel normal can feel like not having an appetite, not being aware of our appetite, or finding that we are turning to foods to satisfy another need. This can impact our feelings towards food, movement, and our bodies.
The same approach used for mindful eating can also apply to movement. According to the American Psychological Association (2004), “mindfulness is awareness of one’s internal states and surroundings. Observing thoughts, emotions, and other present-moment experiences without judging or reacting to them can help people avoid destructive or automatic habits and responses.” With practice, one can free oneself from patterns that can get in the way of listening to one's own inner wisdom and exploring what the body needs and is asking for at that moment (The Center for Mindful Eating [TCME], n.d.).
One of the best times to assess what the body is feeling is first thing in the morning, ideally after a good night’s rest. Before scrolling through social media, before consuming news for the day, take some time to assess what is present for you mentally (through thoughts), emotionally (through feelings), and physically (exploring the body’s senses) without the pressure and constant noise of feeling like one should be starting their day off a certain way. For example, what would happen if you took a rest day during the week? Getting sucked into the pressures of having to be constantly active, moving, or doing something that doesn’t feel aligned for you and your body can get in the way of mindfulness and a deeper connection with the body (TCME, n.d.).
Mindfulness and movement and its potential impact on health
What is mindful movement? While many definitions are being thrown around, one element always stands true. Mindful movement is a form of activity that deepens the mind-body connection. Mindful movement can play a role in supporting both mental and physical health.
Traditionally, based on literature, yoga, qigong, and taichi are major streams of mindful physical exercise (Tsang et al., 2008).
According to a systematic review (Tsang et al., 2008), these exercises have been found to play a role in alleviating symptoms of depression (especially tai chi and qigong, which the elderly population can also comfortably take part in).
Additionally, a pilot study (Crane-Okada et al., 2012) combining mindfulness and dance movement therapy (DMT) through a Mindful Movement Intervention Program (MMP), which integrated body awareness, creative expression, and movement to facilitate physical, emotional, cognitive, and social integration, explored the impact these approaches can have on improving quality of life in older breast cancer survivors (BCSs).
Using verbal cues with the help of a leader, often with music, participants were encouraged to move their bodies in a comfortable, fun, and creative way.
Quality of life was measured by asking about and assessing psychological, physical, social, and spiritual well-being.
In contrast, mindfulness was measured by assessing the participant’s intention of participating in the practice, level of attention to their body and experiences in the present moment, their attitude of nonjudgmental self-acceptance, and level of openness to internal and external experiences.
While larger studies are needed, evidence supports that mindfulness-based dance/movement interventions may support and benefit older BCSs (Crane-Okada et al., 2012).
There is also a method called “conscious dance,” which involves free-form movement (usually to music), self-reflection, and meditation. This is usually done in a group session for self-expression, interpersonal connectedness, and personal healing or growth.
These sessions do not claim the label of DMT because DMT requires a trained therapist. This type of dance is different than choreographed dance practices.
It emphasizes present-moment awareness, spontaneous and barefoot movement, inspiring global music, and non-judgment acceptance and curiosity (Laird et al., 2021 & Saumaa, 2019).
Literature supports that these practices help participants cope with stress-related health conditions (trauma, chronic pain, depression or anxiety, substance abuse, or addiction). Conscious dance can lead to higher degrees of psychological well-being and mindfulness (Laird et al., 2021).
While these movements have been associated with mindfulness and health in the literature, I would even consider other movements that increase mind-body connection, such as stretching, walking, drawing, single-crop gardening, painting, etc., that can support mindfulness.
Consider applying mindful eating principles to determine how a form of movement feels for you (TCME, n.d.).
Allow yourself to become aware of the positive opportunities available
through different forms of movement.
Use your senses and understand how different movements satisfy and nourish your soul and physical body.
Acknowledge how different movement styles make you feel without judgment.
Become aware of what your body needs in the movement and listen to what it asks of you.
Here are a few questions to ask yourself before deciding on a type of movement and when wanting to explore your relationship with movement (Fletcher 2024):
How are you feeling today and what do you need today?
What type of movement would support your well-being today?
Are you feeling pressured to take part in an activity today?
Have you ever thought about your “why” regarding movement?
What would your ideal movement routine look like?
Is this type of movement enjoyable for you today?
What would happen if you could not participate in that type of movement? Would it be easy to do something else?
Would you still participate in this movement if you knew it would not change your body or appearance?
To help get you to the answer to these questions, you can start with a body scan and note what different parts of the body are feeling. Exploring the type of movement that we need to help support our well-being can be a challenging and vulnerable process. Be open to what your feelings around movement are trying to tell you.
Suggestions around movement:
Choose a form of movement that comforts you and makes you feel good.
If it feels uncomfortable, take a break. Trust that whatever you do is what your body is asking of you.
Move in ways that help you respect the body. Appreciate how your body can move. Embrace each move.
If you feel you are turning to movement to change the body, consider a rest day.
On rest days, consider movement that gives energy to the soul; these may include breathing exercises, stretching, or meditation.
Yasi Ansari is a Registered Dietitian Nutritionist (RDN) and Certified Specialist in Sports Dietetics (CSSD).