Mindful Movement: Nurturing Well-being in Colder Seasons

As fall and winter approach, our bodies naturally seek out more gentle movement practices for warmth and coziness. Mindful movement is a practice that offers exactly that — a harmonizing of physical activity and mental well-being. Here, we will look at what mindful movement is all about, how it can contribute to our well-being, and some mindful movement exercises you can try for yourself.

Key takeaways:

What is mindful movement?


Mindful movement is a holistic approach to exercise that places emphasis on gentle, intentional movements coupled with breath control and mental presence. It’s a fusion of physical activity and mental awareness that involves a conscious, considered approach to each set of exercises, poses, or movements.

The harmonizing of body and mind is what distinguishes mindful movement from traditional gym or workout sessions, making it more about the nurturing of all aspects of ourselves holistically rather than just focusing on the physical.

Types of mindful movement practices

You don’t have to be able to contort your body into complicated shapes, or get yourself into a deeply meditative state to be able to engage with mindful movement. There are many ways to explore mindful movement, even if you are a complete beginner, including:

  • Walking
  • Yoga
  • Pilates
  • Tai chi
  • Qigong
  • Martial arts

Benefits of mindful movement

The benefits of a dedicated mindful movement practice include:

  • Stress reduction. By focusing on slower and more gentle movements in unison with steady and controlled breath, practitioners of mindful movement may experience stress reduction.
  • Improved mind-body connection. The considered movements in mindful movement practices offer the time and space to tap into sensations in the body that could go unnoticed in a traditional high-intensity workout. Noticing areas of tightness, or places in the body that hold a lot of tension may increase our awareness of both mental and physical states.
  • Enhanced flexibility and strength. Mindful movements such as yoga and Pilates place emphasis on controlled movements, often holding stretches and postures for sustained periods of time. These postures challenge our muscles to both lengthen and strengthen, leading to greater flexibility, range of motion, and stability.
  • Improved mental well-being. Regular practitioners of mindful movement such as tai-chi, yoga, and Pilates often report a sense of calm and improved mental health. The combination of breath awareness and slower, more balanced physical movement may help to foster a positive mindset.

Ways to incorporate mindful movement into your life

If you are being called to try mindful movement practices, take a look through our guide to some of the most popular styles that are accessible to all fitness levels, ages, and abilities. With the winter months drawing in and asking us to move with a more inward focus rather than the dynamic summer energy, these mindful movement practices are perfect for stoking our inner fire.

Mindful walking

Taking a slow and mindful walk is a wonderful way to introduce yourself to the world of mindful movement. It’s accessible anytime, anywhere, and you don’t need any specialized equipment other than a pair of comfortable shoes. During the fall and winter months, remember to wrap up warm, as you’ll be walking slower than usual.

Rather than just walking from A to B, mindful walking invites you to breathe steadily and calmly while paying attention to your senses as you wander. You can start by noticing all the different colors around you, then move on to the scents that catch your attention. Mindful walking is a wonderful way to begin connecting your mind and body, and it’s suitable for everyone, no matter where you are in the world.

Top Tip
After moving through everything you notice with your 5 senses, begin a gratitude scan through your whole body, starting with the feet and making your way through all your body parts, thanking them one by one.


At its core, the philosophy of yoga seeks to create a union between the body and mind, making it a perfect form of mindful movement. There are many styles to explore, from gentle Hatha and chair yoga to the more intense and flowing sequences of Vinyasa that demand a total synchronization of breath and movement.

The intentional movements, different yoga postures, and steady breathing practiced during yoga may help to cultivate mindfulness, harmony, balance, and a sense of inner peacefulness. The colder months mean that it’s ever more important to warm up well before any yoga or stretching session, ensuring your muscles are prepared and warmed in order to avoid injury.

Top Tip
Start with Hatha yoga to familiarize yourself with the postures, also known as asanas, before moving on to a more dynamic style like Vinyasa flow.


Pilates has a strong emphasis on core strength, alignment, and breath control, which places it firmly in the spotlight as a mindful movement practice. It is a very slow and considered type of exercise that fosters a deeper relationship between mind and body.

The postures in Pilates engage the mind and condition the whole body, which may enhance physical and mental well being as well as build strength, flexibility, and stability. Because Pilates is a slow-moving practice, make sure you wear enough layers during your fall and winter sessions to take on and off as needed.

Top Tip
It does take time to get used to the breath and movement sequences in Pilates, so go slowly, be patient, and practice regularly.

Tai chi

Despite being formed of slow, fluid motions, tai chi is actually a martial art that focuses on a flowing sequence of almost dance-like movements. It is often performed in groups, both in classes and outside in nature, which is a wonderful way to incorporate outdoor workouts with mindful movement.

Tai chi is considered a union between breath, movement, and proper form, and it’s also very low impact making it a popular form of mindful movement for older adults. If you are practicing outside during the cooler months, make sure you wrap up snugly in preparation for the cold.

Top Tip
Tai chi is a wonderful way to stay active even if you have stiff and sore joints, just make sure you focus on proper form and creating fluid movements between the different stances.

Mindful movement for sleep

Many people look to mindful movement to help relieve the stress of the day and promote healthy, restful sleep. If you know that you need a wind-down process before bedtime, then try out the following ideas, which may help you relax in the evening and enhance sleep quality.


Legs up the wall pose

This yoga pose is simple to do and can easily be added to a pre-sleep routine anywhere; all you need is the floor and a wall.

Woman doing Legs up the wall pose
  1. Lay flat on your back with your legs extended vertically up a wall.
  2. Try to get your buttocks as close to the wall as possible allowing your legs to rest without stressing the knee joints.
  3. Place your hands on your belly and focus on breathing deeply and smoothly for up to 10 minutes.

Mindful movement sleep meditation

These are guided sleep meditations that aim to prepare and relax you for a deep, restful sleep. They may involve body scanning or making small movements to create mind-body awareness before dropping into a more meditative state. You can find guided mindful movement meditation online or via different mindfulness apps.

Top Tip
The voice of the person guiding you through a sleep meditation is crucial, you won’t be able to relax properly if you find the narrator agitating. Many mindfulness apps have a wide variety of different teachers to explore.

Final thoughts on mindful movement

Discovering methods to balance exercise and mental health can seem more appealing as the chilly months nudge us inward to consider the vitality of spring and summer. Fall and winter are beautiful seasons in which we can deepen our mind-body connection by focusing on mindful movement for relaxation, strength development, and a sense of inner calm.



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