Your Guide to Mindful Movement for a Complete Mental Reset

When was the last time you got up to do some stretching, walking around or a few squats?

Has it been over an hour? Has it been more than that?

We have such sedentary lifestyles in this day and age, that sometimes we forget we’re made to move.

We often don’t realize that our minds and bodies are not separated, and that our inactive lifestyle has an effect on our minds.

I challenge you to just spend 5 minutes reading this blog post about mindful movement today, to get motivated, and then spend 5 minutes moving, paying attention to your body and mind connection.

Let’s dive in and explore how mindful movement acts as a mental reset button.

What is mindful movement? And what are the benefits?

Mindful movement is usually seen as something slightly different from exercising. 

To help you understand, let’s zoom in on some of the differences.

Aspect	Mindful Movement	Regular Exercise
Goal	Cultivate awareness, improve mind-body connection.  E.g., stress reduction, mental reset.	Improve physical fitness.  E.g., build strength, endurance, performance goals.
Focus	Internal sensations, such as breath, body awareness, non-judgmental observations.	External outcomes, like speed, reps, weight. Often goal-oriented or competitive.
Intensity & Pace	Often slow, deliberate, gentle.	Often moderate to high intensity.
Mindset	Curiosity, gentleness	Discipline, achievement.
Common examples	Tai chi, yoga, qigong, walking, gentle stretching.	HIIT, strength training, running, cycling, weightlifting.
Benefits	Enhanced mental clarity, reduced anxiety, better emotional resilience, improved interoceptive awareness (sensing internal body signals). Physical benefits are secondary.	Cardiovascular health, muscle building, weight management.  Mental benefits (e.g., endorphin rush) are common but not the core focus.

Don’t get me wrong. I LOVE exercising, and it is absolutely great for anyone to exercise.

And if you already have a good workout routine down, I deeply encourage you to keep up the good work.

Maybe you can try to also incorporate 5 minutes of mindful movement in your daily routine, or in your workout split, so that you have a moment where your body and mind can really connect.

Step-by-Step Guide to Mindful Movement

1. Show up

It’s easy to say you’re going to do something.

It is much harder to actually show up and do what you said you were going to do.

So, just show up. 

Sit down, or stand up. 

Get ready to intentionally spend 5 minutes working on a better you.

If you want, you can even set an alarm or a stopwatch.

Setting a stopwatch might help you track your progress over time.

2. Choose an activity

Decide what type of mindful movement you want to do for the next 5 minutes.

Here are a few ideas:

• Gentle stretching
• Walking
• Neck rolls
• Shoulder shrugs
• Calf raises while sitting at your ask
• Try moving your toes individually
• Engage your abs for a number of seconds, and then let go
• Breathing exercises

3. Engage mindfully

Pay attention to the sensations in different parts of your body.

• How does your left side compare to the right?
• Where do you feel tension?
• What spot feels sore or painful?
• How far can you extend your arm, or leg?

Notice the rhythm of your breath, and your heart.

Be present.

As we wrap up this exploration of mindful movement, we’re genuinely excited for you—because we’ve felt it ourselves: that quiet rush of clarity and calm that hits when you finally tune into your body after hours of sitting. 

Mindful movement isn’t just another wellness trend; it’s a simple, powerful way to hit the reset button on your mind, especially during the hectic holiday season.

If you’re ready to experience this for yourself, join our free 15-Day December Mental Reset Challenge—subscribe to the blog today and let’s make these last weeks of the year feel lighter, clearer, and more energized together! 

And in the meantime, check out our post on effortlessly living a more active lifestyle for practical ways to keep the momentum going all year long. 

You’ve got this—let’s move!