Mindful Movement for Trauma Release: A Beginner's Guide
Move with Intention: Releasing Tension Through Mindful Movement
In the bustling rhythm of modern life it’s easy to get caught up in the current and lose touch with our bodies. We often hold onto stress and tension without even realising it. We can end up clenching our jaw from a stressful interaction. Hunching our shoulders from sitting at a desk all day. Or have a tight chest from emotional strain.
Mindful movement offers a gentle yet powerful response to stress, inviting us to reconnect with our physical selves and release what no longer serves us.
I try to do some kind of mindful movement every day, even if it is just a five minute practice or some stretches before bed. This doesn’t have to be something you find an hour for at a time. It’s actually better to do little and often rather than one big thing once a week. But it really depends on you, your body, and what you need.
What is Mindful Movement?
Mindful movement is the practice of intentionally bringing your awareness to the sensations of your body as you move. It's not about achieving a perfect pose, burning calories, or pushing your limits. Instead, it's about paying attention to how your body feels. It’s an invitation to be fully present in your physical experience, noticing if there are areas of tension or discomfort without judgement. And giving your body space and time to gently soften and release.
Think of it as a moving meditation. While traditional meditation often involves stillness, mindful movement integrates that same focused awareness into motion. This is a great practice for ADHDers when sitting still is so physically uncomfortable. Practices like yoga, Tai Chi, Qigong, and conscious walking are forms of mindful movement. Even doing daily tasks mindfully is a form of mindful movement.
The beauty is you don't need a studio or special equipment; you can integrate it into your daily life, wherever you are. And it’s also great to use as part of cycle syncing, where you match your activity levels to where you are within your menstrual cycle.
Why Practice Mindful Movement?
The benefits of mindful movement extend far beyond physical flexibility and strength (although they are both beneficial in their own right):
Releases Physical Tension: By tuning into your body, you become aware of areas where you habitually hold tension, allowing you to consciously relax them.
Reduces Emotional Stress: The mind-body connection is profound. Releasing physical tension can directly alleviate emotional stress and anxiety.
Enhances Body Awareness: You develop a deeper understanding of your body's signals, needs, and limits. And give yourself permission to work within those limits or beyond them if you so choose.
Improves Focus and Concentration: Directing attention to your movements helps quiet mental chatter and sharpens your focus. Great for ADHDers!
Boosts Mood: Even gentle movement can stimulate endorphins, leading to feelings of wellbeing and calm.
Grounding: It helps you feel more present and connected to the here and now, a wonderful antidote to feeling overwhelmed or scattered.
Simple Mindful Movement Exercises to Try Today
You can practice these exercises almost anywhere. At home, in your place of work, or even taking a quiet moment overlooking your favourite, beautiful nature scene. Being in nature or near running water can add an additional dimension to this practice.
1. Mindful Breath & Shoulder Release
This exercise helps release tension often stored in the neck and shoulders.
How to do it:
Find your posture: Sit or stand comfortably with your spine tall but relaxed. Allow your shoulders to drop away from your ears. Place your hands gently on your lap or by your sides.
Tune into your breath: Close your eyes gently or soften your gaze. Take a few deep, slow breaths, noticing the sensation of the air entering and leaving your body.
Inhale and lift: As you inhale, slowly and gently roll your shoulders up towards your ears, feeling the tension build.
Exhale and release: As you exhale, sigh audibly and let your shoulders drop completely, feeling the tension melt away.
Repeat: Do this 5-7 times. After the last one, simply notice the feeling of lightness and openness in your shoulders and neck.
2. Spine Wave (Cat-Cow seated)
This gentle movement helps to release stiffness in the back and spine, often caused by prolonged sitting.
How to do it:
Start seated: Sit on the edge of a chair or your bed with your feet flat on the floor, hip-width apart. Place your hands gently on your knees or thighs.
Inhale (Cow): As you inhale, gently arch your lower back, draw your shoulder blades together, and lift your chest slightly. Gaze softly upwards without straining your neck. Feel a gentle stretch in the front of your body.
Exhale (Cat): As you exhale, round your spine, tuck your chin towards your chest, and let your shoulder blades spread apart. Feel a gentle stretch in your upper back.
Flow: Continue to flow smoothly between these two movements with your breath for 5-8 repetitions. Notice how your spine articulates and where you feel release.
3. Ankle and Wrist Circles
These small, often overlooked joints can hold surprising amounts of tension. This exercise improves circulation and releases stiffness. It’s especially good if you experience inflammatory related pain either before your period due to increased levels of Relaxin, or if you’re in perimenopause or menopause.
How to do it:
Sit or stand comfortably: Sit or stand tall with your feet flat on the floor.
Ankles: Lift one foot slightly off the floor. Slowly begin to rotate your ankle in smooth, gentle circles in one direction, focusing on the sensations in the joint. Do 5-10 circles, then reverse direction. Repeat with the other foot.
Wrists: Extend your arms forward or rest them comfortably. Clench your hands into soft fists and begin to rotate your wrists in slow circles, feeling the movement. Do 5-10 circles in one direction, then reverse.
Observe: Notice any "pops," stiffness, or areas of ease. Appreciate the mobility in these often-used joints.
4. Mindful Walking (Even a Short Distance)
Walking is something we do every day. By adding mindfulness, it transforms this simple act into a potent stress-reliever, especially when combined with time in nature.
How to do it:
Find your space: This can be a short walk to the kitchen, around your garden, or along a quiet street. Or as part of a longer nature walk or hike.
Ground yourself: Begin by standing still for a moment, feeling your feet firmly on the ground. Take a few deep breaths. (This is especially effective barefoot on grass or bare earth).
Start walking: Begin to walk at a natural, comfortable pace.
Notice sensations: Bring your full attention to the physical sensations of walking:
The lift of your foot, the swing of your leg.
The heel touching down, then the ball of your foot, then your toes.
The subtle shifts in balance.
The rhythm of your breath as you move.
Engage your senses (gently): You can also notice the sights, sounds, and smells around you without getting lost in them. Gently bring your attention back to your feet and breath whenever your mind wanders.
Duration: Try this for 5-10 minutes.
Integrating Mindfulness into Your Day
You don't need dedicated long sessions to reap the benefits of mindful movement. Even a few minutes of conscious stretching, a mindful walk, or paying attention to your posture as you do a task can make a significant difference. The key is consistency and gentle awareness.
By taking these small moments to check in with your body, you honour its interoceptive signals. This gives you the gift of awareness, presence and gentle release, helping you navigate life with greater ease and calm.
