Flowing with Mindfulness

Clients often ask what self-care and mindfulness activities I recommend or find the most helpful. Since each person is different, their body and needs for self-care will be unique to them and my answer depends on the symptoms that the client experiences. Breathwork, meditation, movement, and positive self-talk are a few self-care practices that I often recommend or incorporate into sessions; all of which are informed by my own yoga practice and training. 

For me, my yoga practice has been a crucial part of my self-care and mental health for many years. While I’ve always experienced the benefits of yoga, I didn’t understand the benefits until I became a registered yoga instructor. Our bodies carry trauma and emotion, which is why engaging in intentional movement is so beneficial. Below is a short yoga sequence designed to open up areas of the body where many individuals carry tension or stress — the chest, hips, spine, and neck.

Before practicing this sequence, I recommend clearing your space and finding a comfortable seated position. Place your hands in a prayer position at your heart’s center, by your side, or on your knees. Begin by engaging with your breath and focusing on any physical sensations that arise in your body. 

One way to practice movement intentionally is to set an intention, mantra, or affirmation before starting. This can be something that you are working on, grateful for, aligning with, or striving toward. If you’re experiencing low self-esteem or self-worth, setting an affirmation such as, “I am strong” can be a powerful reminder when paired with movement. A mantra may be a statement that someone aligns with, such as, “I let go of what is, not what has been or will be.” I encourage individuals to even think of a person, color, or food they are grateful for if an affirmation or mantra is not coming to mind. Setting an intention allows for creativity and flexibility. It can be something as lighthearted as “my intention is to have fun” to more profound as “my intention is to heal.” 

Once you have set your intention, mantra, or affirmation, go ahead and soften your gaze, and begin. 

Light Movement 

• Neck: Gently move your head in a circular motion in both directions 

• Open Chest: With your hands behind you, send your chest up and bring your shoulder blades to touch

• Seated Side Stretch: Reach one arm toward the opposite side of your space 

• Seated Gentle Twist: Twist toward both sides gently 

Restorative Movement 

• Knees to Chest: Neutralize your spine by bringing both knees toward your chest

• Supine Twist: Starting with your right side, twist from the mid-back 

• This posture is great for digestion! We start on the right side because that is where our ascending colon is located. As food moves up the digestive tract, this posture eases discomfort or indigestion. Our descending colon, where food moves down the digestive tract, is located on the left side of the body, which is why we end on that side

• Savasana: Sit still, focus on your breath, and notice any physical sensations or thoughts that arise. Allow your thoughts to pass through your mind like a cloud or river

• Fetal Pose: This posture represents a new beginning and a rebirth as it resembles the posture we were in when we came into this world

The Yoga Cards shown above are from Play Pause Be. All these postures can be done sitting down in any space and repeated as many times as desired. There’s a variety of ways to practice mindfulness and self-care; this is my personal favorite and I wanted to share! If you enjoyed this flow or are interested in learning more self-care activities, the therapists at Root to Rise Therapy are here to support you. Reach out to the Client Care Coordinator today to find which therapist aligns best with your needs!