#Moves at a relaxed pace how to#

And once you’re done, spend a few moments lying flat on your back with your muscles relaxed. Before you start, set aside a few minutes to calm down and focus on your breath. Cycle through slow, gentle poses, like cradling a knee to your chest while lying on your back, or a simple cat-cow (pictured) on all fours. “What does it feel like when you raise your arm? Where in your body do you feel it?” The point isn’t to contort into a pretzel, Kabat-Zinn instructs, but to better understand the body’s limits and potential. Elizabeth Hoge, lead author of the new study and an associate professor of psychiatry at Georgetown University Medical Center. “Mindful movement is also a way to pay attention,” says Dr.

Mindfulness isn’t all closed eyes and a statue-still seat. Jon Kabat-Zinn, a leader of modern mindfulness research and professor emeritus of medicine at the University of Massachusetts Medical School, says it’s a good way for people to release tension they don’t even realize they’re experiencing.

#Moves at a relaxed pace how to#

Here’s how to do it: lie down or sit still in a chair with your eyes closed, and begin to take inventory of the sensations in each part of your body, starting at your toes and traveling up from there.

It can last anywhere from one to 20 minutes, and it’s easy to do while lying in bed. The body-scan meditation is a chance to help you tune in to the tiny tingles, throbs and thrums that we often don’t even notice. For many of us, work can be so mentally taxing that it’s possible to forget that we have an entire body attached to our head.