Self-Care through Mindful Movement

Thanks to this month’s guest writer Sandy Warren, Yoga Instructor and Body Centric Life Coach!

Mindful movement trains you to deeply relax, move and breathe slowly, calm your mind, and fully attend to the present moment. Mindful movement is a way of cultivating peacefulness, joy, and presence in relation to self, others and the world.

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How and where do you find out how to be more mindful? You can find it alone in these steps or you may wish to attend chair yoga or gentle yoga class or perhaps tai chi or a casual but regular walk & connection to nature.

If you choose to practice daily and alone, the following technique can be effective and easy. It is within you… sit and breathe (with awareness and intention, slowly)… and follow these few simple steps:

  1. Rub your palms together and warm your hands. (30 seconds)
  2. Place your palms over your eyes (30 seconds) feel your eyes, sense the release in your brow, allow your jaw to relax.
  3. Run your hands around the back of your neck, easy massage is ok but not necessary. (30 seconds)
  4. Bring your hands, one over the other, to the area in the middle of your belly, just under the breast bone, and above the navel. Breathe deeply and slowly for 30 seconds.
  5. Rest your hands on your lap or thighs and breathe in and out (nose only if possible as this warms your body from the inside out).

Notice the calm….Be here for 1 to 3 minutes or 15. Your choice!

If you can add a visualization of a favorite place, a picture in your mind, add it at any time. Change it as often as you like.

If you choose, you can add a favorite soft fragrance. Using an essential oil like lavender to your hands as you begin this process or a drop on you clothing can add to the experience. Using a diffuser & oil, adds another level of calmness & tranquility

This can be done any time of day as often as you like. Share with a friend for double benefits.

I suggest an added dose of gratitude for the small things that have filled your day, a beautiful flower, a smile, a sweet orange, a child’s voice. Gratitude multiplies the blessings.

Thanks to this month’s guest writer Sandy Warren, Yoga Instructor and Body Centric Life Coach. Contact Sandy for more about mindfulness and self-care techniques: 704-713-0911 or Find more about Sandy’s work at

PS – Check out part one of this article “Go Slow and Be Mindful”; Click Here.

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