Self-Care Series, Episode 3: Mindful Movement

Welcome, everyone! It’s Self-Care Sunday, again, and we’re talking Mindful Movement!

(I apologize for not posting an episode last Sunday, but I needed a self-care day with zero obligations. Now on to the show!)

Something I realized when I was an interior designer, and I see it even now as a yoga teacher, is people are all about instant gratification and results. Whether we want that new custom sofa or the lengthiest hamstrings there ever were, we want it yesterday. What happens, and this is seen a lot with New Year’s Resolutions, we dive all in – gym time for 2 hours 5 days a week, running 5 miles a day, etc. – get burned out, shame ourselves, and do it all over again.

The world we live in is based on results quickly and in large amounts. Deadlines are ridiculously short, sometimes unattainably short, but we’re still expected to meet them. Work loads are overwhelming and sometimes more than even two people can handle. Stress hormones are in a constant state of flux, which causes people to believe it’s normal to be on a constant adrenaline rush, and if we aren’t on this constant adrenaline rush, then there must be a problem…right? Our world is very much focused on quantity and instant results to that point that if our movement isn’t giving us gratification immediately then it’s broken.

What if I told you that the type of movement and how much you move isn’t as important as how you engage with movement? Or that moving your body mindfully is a way to honor and celebrate your body, rather than punish it? That movement can be for pleasure?

How does someone practice mindful movement?

Mindful movement requires the development and practice of dual awareness – proprioception (a sense of the position and movement of one’s body parts) and exteroception (a sense of external stimuli) and/or interoception (a sense of internal stimuli, i.e. hunger, pain, etc.). In yoga, students practice proprioception and interoception by becoming aware of how and where their body is moving and landing on their mat, but also noticing how their body is responding to postures and transitions.

Rather than thinking about movement in a quantitative way, what would happen if movement was thought about with a qualitative approach? In other words, instead of focusing on steps taken, calories burned, pounds lost, think about how the movement makes you feel, are you actually engaging, and do you even like how you are moving.

If you are someone who “punishes” yourself through movement, ask yourself why? If you are someone who focuses on the results, ask yourself why? Then ask yourself, what would it be like to move for the pleasure of moving? How would it feel to move because you enjoy it and because you have a body capable of moving? What do you notice when you focus on the quality of movement, what your body is doing, and how it’s responding?

Self-Care Sunday, Episode 2: Bath Time

Bathing dates back to Ancient Greece and has been practiced by many cultures. Bathing can be done for hygiene, therapeutic, and religious purposes. I want to focus on the therapeutic aspect of bathing. While bathing can help with the rehabilitation of an injury, many people bathe for relaxation.

Bathing, aka soaking, is one of my personal favorite methods of self-care. For me it’s a great time to be with myself and my thoughts. It also relieves physical pain. I was diagnosed with my first knee issue shortly before I turned 11, and the conditions piled up for years. I’ve had surgery to partially remove a tumor from my right knee, several bouts of bursitis, Osgood Schlatter Disease, and Patellofemoral Pain Syndrome aka Runner’s Knee. At one point, if I remember correctly it was when I diagnosed with Runner’s Knee, the doctor told me I should NEVER use stairs again. I was about 16 years old. To say the least, I’ve struggled with knee pain for about 18 years. It comes and goes. But I find when the pain is particularly uncomfortable a hot bath helps me find relief.

Isn’t soaking just sitting in a tub of water?

Well, put like that is sounds pretty lame. True, sitting in a tub of water with lights blazing can be pretty underwhelming, so while the tub is filling set the mood. Create some ambiance by dimming the lights or lighting a candle or two. Decide if you’d like music or not, and if so, what type of music. My musical choice varies depending on my mood. I’ll listen to anything from instrumental to Birdy to East Forest to Def Leppard. Listen to whatever is appealing in the moment. Then it’s time to decide if you want to add anything to the tub; Epsom salt, essential oils, bubbles, bath bomb, bath salt (not the synthetic kind that make people zombie-like). This, too, depends on my mood, but I’m partial to tub tea. Tub tea is a mixture that steeps in the water as a person soaks. The different elements of the mixture offer different benefits, some physical and some aromatic. I’m currently using a Chamomile Calendula Tub Tea mixture. The recipe can be found at the bottom of the post.

What are some benefits of bathing?

Soaking in a tub of water can do the following:

  • Increased blood circulation
  • Muscle relaxation
  • General relaxation
  • Improved sleep
  • It’s been reported that soaking can help with Diabetes by reducing levels of glucose and sugar in the blood
  • Steam from the hot water can help reduce mucus and clear nasal passages
  • Relieve pressure on joints

These are just a handful of benefits. If you don’t have a tub, don’t worry. You can still take get some of these benefits from a hot shower. While there are some limitations with showering, you can use salt or sugar scrubs to exfoliate skin. For aromatherapy you can hang a bundle eucalyptus stems from the shower head. The steam from the water will help to release oil from the eucalyptus leaves.

Chamomile Calendula Tub Tea