By: Dana Hawood
Our minds and bodies are more deeply connected than we often realize. Research consistently shows that mental states influence physical health, just as physical movement affects emotional and cognitive well-being. Strengthening our mind-body connection is a useful tool in decreasing stress, anxiety and overall balance. Here are some mindful exercises to practice for a better mind-body connection:
- Body Scan Mediation
Body scan meditation is a technique where you bring awareness to any physical sensation for your body, strengthening the connection between the two. You can do this by simply lying down, closing your eyes and taking a few deep breaths. Once your body relaxes, you bring your mind awareness to your feet, notice any sensations and pain that may be associated in this area. Then gradually go upward, bring awareness to each area of your body, notice any stress or tension and breathe into it. Bringing awareness to your body forces us to be present and helps prevent the mind from fixating on any stresses or anxiety.
- Walking Meditation
Walking is the act of mindfully walking and bringing awareness to every movement involved. Walking is a low impact exercise that is associated with many physiological benefits. When bringing awareness into the mix, it creates a stronger connection between the mind and body. Before you start walking, take a moment and notice your breaths. Take deep breaths and focus on the pace to help prevent your mind from wandering. Once you begin walking, notice all your senses such as your feet touching the ground, the smell of outside, the lighting of the environment, any sounds that surround you. Simply observe and acknowledge your senses. As you keep walking, stay at a steady pace and keep a comfortable posture. If it's hard for your mind to not wander, try a guided meditation walk, which is easily accessible through any YouTube video or any audio/video platforms. This exercise can enhance awareness and physical movement, bringing the mind and body together.
- Yoga
Yoga has stood the test of time for good reasons. With roots stretching back thousands of years, it seamlessly integrates physical movement with mental awareness. Physically, yoga improves strength, flexibility, circulation, and mobility. Mentally, it’s known to support emotional balance, focus, and improve mood. Research has shown that people who participate in yoga have healthier body and mental habits showing the importance of the two when practicing yoga. There are many types of yoga and seeing which one is best for you is a good place to start. Yoga can be done from the comfort of your own home or a studio close to you. Yoga offers an accessible and effective way to strengthen the mind–body connection while promoting long-term well-being.