| The Great Outdoors: Mindfulness and Movement
| Mindful movement is the practice of bringing full attention to the experience of moving your body, rather than performing actions on autopilot or solely for fitness goals. It emphasizes awareness of breath, bodily sensations, and the rhythm of movement, helping you stay grounded in the present moment. Unlike traditional meditation, mindful movement integrates intentional motion, such as walking, stretching, yoga, swimming, biking, etc., with mindfulness principles. It is a versatile approach that blends physical activity with mindfulness, offering a practical way to cultivate presence, reduce stress, and enhance overall well-being in daily life.
| Examples include:
| | • | Walking Meditation: Walk slowly, focusing on the sensations of your feet touching the ground, your breath, and arm movements. When your mind wanders, gently return attention to your steps.
|
| | • | Gentle Yoga: Engage in slow, intentional yoga movements, coordinating breath with movement and observing sensations.
|
| | • | Everyday Activities: Even routine actions like stretching, reaching, or lifting can be performed mindfully by focusing on the sensations and movement involved.
|
| Tips for Beginning:
| | • | Start with short sessions, (5-10 minutes), and focus on simply observing sensations.
|
| | • | Use breath as an anchor to return attention when the mind wanders.
|
| | • | Tailor the practice to your energy level and physical ability, making it accessible and enjoyable.
|
|
|
|
|
| | | Try It This Week: Pasta Salad with Tuna and Peas
| Chopped chicken breast or shrimp make tasty swaps for the tuna. To make this vegetarian, use chickpeas or white beans instead of the fish.
| Get the recipe and learn more about special pricing available to benefits-eligible employees, plus their spouses and adult dependents.
|
|
|
|
| Benefits Buzz: Mind Your Back
| CommonHealth’s Back on Track campaign offers tips to help prevent back injury and pain, including stretches and strength exercises that can be done right in the office, at home, or in the great outdoors.
| See the moves starting on page 4 of our booklet, and consider making them part of a mindful movement practice to reap those benefits as well.
|
|
| | |
|
|
|
|
