9 Easy Ways to Use Mindful Movement in Your Daily Life (March 2023)
**I recognize that disability affects some capacity to move. I choose “movement” intentionally, hoping that it signals “in whatever way you are able.” I would love to hear your feedback— write me in the comments or @healwithcarly on IG!
REALITY CHECK
How often do you move? Not exercise, or work out, but really, quite literally, how often do you take a few steps to the other room, wiggle around a bit before heading into your apartment, stretch your arms high above your head while sitting at your desk, or choose to park a liiiiittle farther away? Think about it for the next couple of seconds….
If you’ve answered, “Yikes, not really at all…” you have taken the first step towards improved wellness: acknowledgement.
If you notice that you do use movement pretty often in your daily life, dive into how you have sustained that practice and what it has added to your life.
Movement is vitally important to our emotional and psychological wellbeing. And, not in the way you might think. Movement isn’t just to reduce our waist size or drop pounds on the scale, immediately triggering an inflation in our self esteem and therefore improved mental health. Actually, the more we are connected to our bodies and notice the sensations and physiological responses, the better we understand ourselves and know that feelings are temporary.
“But I can control my emotions and feelings by thinking and using logic! I am, after all, a logical, thinking, reason-using human being.”
I’ve heard variations of the above pleaded with me in session after session of trauma therapy, especially from those that were taught to “suck it up.” Fortunately or unfortunately (still not sure!), you simply cannot “control” or “manage” your emotions. You can, however, acknowledge the feelings, notice the accompanying physical sensations and cognitive thoughts, and ride the wave, allowing your body to process the feelings and reintegrate the triggers.
WHAT DOES THAT EVEN LOOK LIKE?
Good question. The basis of reconnection with the body can begin in the smallest ways. Read on for trauma-therapist recommendations to use mindful movement in your daily life:
While washing your hands, give yourself a mini hand and arm massage
Allow the soap to act like a lotion, and use your fingers and palms to massage each finger, up towards your elbows, and into your palms. Notice the temperature of the water- is it hot, is it cold…what happens to your thoughts when you turn more of the hot water on…and the cold? Notice the connection of the water onto your hand and finger skin. Think of something that is bothering you, focus on it, rub your hands back and fourth for 10 seconds, and notice how that physical movement affects the bothersome thought.
Anytime you are walking, direct attention to the back and fourth of your feet
Notice if the ground you are on is bumpy, smooth, inclined, declined, notice the connection of your foot onto the ground, and notice that your body is stacked (ankles above feet, knees above ankles, hips above knees, all the way up to your head). Notice if the air is cold, warm, if it’s dry or humid. Direct attention to how the air connects with your body.
Rock yourself back and fourth
Notice how caregivers soothe infants and younger kids- they rock them in their arms or a swing. You can give yourself the same soothing effects by swaying side to side or rocking back and fourth. While you are sitting or standing, notice the effect that moving side to side has on your thoughts.
While sitting or relaxing, use your hands to squeeze your limbs
You could be sitting down to watch Netflix or read a book. Starting with whatever area of your body you would like, gently apply squeezing pressure, focusing a couple of seconds on each body part. Notice how the spot feels before and after squeezing. You might end with putting pressure on your temples or neck, noticing if you are clenching your jaw or neck.
Use bilateral stimulation
Bilateral stimulation is any movement that goes back and fourth. EMDR uses bilateral stimulation (often with “buzzies” or a video or finger going back and fourth in front of your eyes) to help you process trauma. You could use “butterfly tapping” (see my video explanation here), drumming, or rocking back and fourth. Any movement that incorporates left and right side of brain and body can be considered bilateral stimulation.
Do some slow stretching (or yoga, if you prefer)
We often hear of yoga as a cure-all, “if you’re depressed, do yoga! if you’re anxious, do yoga! if you’re sad, do yoga!” While I find that yes, yoga is awesome for mental and physical health, sometimes yoga is inaccessible and even scary for folks who have never gone to a class or followed a youtube yoga series. Instead, I suggest starting with the slowest stretching you can. If that means a simple arm stretch up and down towards your toes in the morning before getting out of bed, that’s beautiful! 20 seconds of stretching each day (on a bathroom break, in the car, at your desk, while watching the kids’ soccer game…) can grow into a consistent daily practice.
Use a partner
Massage, cuddling, sex, holding hands and hugging, when used correctly and with consent, allow us to tap into our desire for human connection. If you enjoy touch from others, ask your partner for a 2 minute massage or back scratch, hold and squeeze their hand when you’re in the car or on the bus, play with their hair and gently scratch their head. In your friendship relationships, notice how it feels to give or receive a hug. Of course, with anything involving touching or receiving touch from others, consent is absolutely critical.
Good old fashioned exercise
Boooo-rrrinnnggg. But, you knew this one would have to make the list. I’m not a fan of pushing exercise regimes or fads, so I’ll leave this short. If you can incorporate 2-3 days a week of lifting heavy things and elevating your heart rate through cardio activity, good on you and keep it up!
While laying in bed or on the floor, use a body scan
You can google “guided body scan” and find videos or scripts of varying lengths accompanied by music or not. You can also use your own version, incorporating the body parts that you wish to focus on or that you find most relaxing. The idea of a body scan is to gently and intentionally bring non-judgmental awareness to each part of your body, noticing if it feels tense or relaxed, allowing each part of the body to loosen up as you make your way from toe to head or vice versa.
