Mindful Movement: How To Use Working Out To Cultivate More Presence

Ever catch yourself mentally fast-forwarding through your workout, eagerly anticipating your to do list or the post-exercise rewards? It's time to tap into the often-overlooked magic available during your fitness routine. 

In this blog, I explore the transformative power of cultivating presence in your workouts—turning them into mindful experiences that nurture not only your body but also your mind, energy, mood, and soul. The result? A heightened ability to be present in every aspect of your life, leading to increased joy, peace, and alignment.

What is mindful movement?

At its essence, mindful movement is a conscious and intentional form of movement that transcends the conventional notions of exercise. It involves being fully present and attuned to the experience of movement, breathing, and bodily sensations. 

Whether practiced through traditional activities like yoga or extended to everyday motions like walking, mindful movement instills an intentional awareness that transforms the act of moving into a mindful and transformative journey. It is an invitation to move with awareness and presence, fostering a deep connection between the body and the mind.

Benefits of mindful movement

It’s more fun

Let’s be real, everything is more fun when you’re present. 

Decreased stress

Stress and lack of presence go hand in hand. As Eckhart Tolle says, “stress is caused by being 'here' but wanting to be 'there'”. When we’re present, we can be at peace with, allow and enjoy the  moment as it is, stress free. 

One study found that participants in an 8 week mindful movement program experienced up to a 33% reduction in stress levels (Russell, 2011).

Increase presence

When you’re present, you unlock the magic and joy of life! It’s what allows us to experience joy, peace and alignment. It’s what allows us greater clarity. It’s what allows us to make the most effective, aligned, intuitive decisions. It’s what allows us to connect to our intuition. It’s what allows us to connect with others and the world around us.

Mindful movement is one powerful way we can deepen our ability to be present.

Release stuck energy/emotions

The first step in transmuting pain, discomfort, suffering and negativity into freedom, lightness and wisdom is to recognize each feeling as it arises. If we know how to become aware of our feelings as they arise and observe them, we can transmute them. 

The agent that does this is presence. By infusing mindfulness, presence and awareness into our workouts, we can use them to release stuck emotions/energy.

College students who were instructed to practice mindful movement daily for two weeks reported significantly lower levels of negative emotions than when they were stationary and being less mindful (Yang & Conroy, 2018).

My theory: less injuries

I don’t have any science for this one, so please take this with a grain of salt as I am not doctor ;) But…my theory is that presence during a workout decreases our chances of injury. As we’re more tuned into our body, we’re able to be more present with our form and are less likely to get distracted in a way that could lead to an injury.

6 ways to practice mindful movement

Here are six ways to transform your workout into a holistic experience for your mind, energy, mood, and soul. These tips can be used in ANY workout (cycling, sculpt, walking, HIIT, dance, etc), not just the ones typically used for mindfulness like yoga or walking.

1. Embrace Joyful Movement:

Move in ways that feel natural and bring you joy. What if we shifted our perspective, placing alignment as the primary goal and considering the "workout" as secondary? By choosing exercises that resonate with you, you foster an environment where presence can thrive. Say goodbye to resistance and struggle, and welcome the joy of being fully engaged in the moment.

2. Breathe with purpose:

Integrate your breath into your movements, using it as a guide to stay present. For example, if you’re doing a bicep curl, exhale on the curl and inhale as you lower. Or if you’re doing a crunch, exhale on the crunch and inhale as you lower.

Be conscious of your breath, feeling it come in as you inhale and go out as you exhale. If you catch yourself holding your breath, allow it to flow again, creating a rhythmic connection between your breath and movement.

3. Inner energy awareness:

Direct your awareness into the energy, emotions and sensations present inside the body, whether it's the burn in your thighs or any emotions or resistance that may arise. 

Keep the breath flowing intentionally, purposefully exhaling to anchor yourself in the moment. Notice any tendency of the mind to escape, and gently guide your awareness back into the energy present inside the body. Embrace, feel, and directly engage with any emotions or sensations that surface, allowing yourself to fully experience them.

This intentional practice becomes the alchemical process through which negative emotions and resistance are transmuted. As you navigate through this process, emerging on the other side brings forth a profound sense of lightness, freedom, and wisdom. 

4. Tune into your senses:

Engage your senses during your workout. Hear the music, feel the burn of your muscles or your feet on the ground, and observe the sights around you. By tuning into your senses of what’s happening now, you bring yourself back in sync with the moment.

It's important not to attempt this throughout the entire workout, as that might inadvertently pull you out of presence. Instead, consider this practice as something you can seamlessly incorporate once or a few times during your exercise routine, allowing it to naturally flow. A brief 30-second pause to tune into what you hear, feel, and see serves as a powerful anchor, grounding you in the current moment and enhancing the overall mindfulness of your workout.

5. Ground yourself after the workout:

Conclude your workout with a few minutes of meditation or mindful stretching, focusing on your breath. Ground yourself and soak in the energy you've just created and moved. This post-exercise mindfulness helps transition the benefits of your workout into your daily life.

6. Seek mindful instructors:

Choose instructors whose cues and energy guide you to stay present. Look for those who emphasize mindful breathing, encourage returning to the moment, and prompt you to feel the sensations in your body.

Incorporating these mindful practices into your workout can make your it soooo much more enjoyable and something that isn't just for the body but for your mind, energy, mood and soul AND it grows your ability to be present in the rest of your life, allowing you to experience more peace, joy and alignment. 

Listen to The Magnetically You Podcast:

Resources:

• 12 Days Of Presence
• Follow me on Instagram: @madison.arnholt
  
• 7 Days of Alignment
• 143. how to "protect" your energy as an empath
• 1:1 Coaching 
• Sign up for newsletter
• Ask Me Anything: Submit a Question

Pin it for later: