What is mindful movement? Plus 9 ways to get started

Meditation & MindfulnessPhysical Wellbeing

Aug 13

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

It turns out, meditation doesn't always mean sitting still. Learn about the different types of mindful movement, how it can benefit you, and 9 tips to help you try it for yourself.

There are some days that just feel like a blur. Maybe you zoned out on your work commute. Maybe you can’t remember what you ate for lunch. (Was it turkey or ham?) Or maybe you went through the whole day thinking it was Friday when it was actually Thursday. (Ugh.)

It’s so easy to slip into autopilot, going through the motions without really noticing your day, but it usually doesn’t feel very good. When you can’t be present, you miss out on the small moments that give life its depth and meaning.

Cultivating more awareness and presence throughout your day can improve your mental health, boost your focus, and help you feel more grounded. And, luckily, you don’t need to carve out an hour or sit perfectly still to reap the benefits.

Mindful movement offers a simple, approachable way to ground yourself during your regular daily activities like walking, sitting, standing, or even stretching. Here’s how you can get started.

What is mindful movement?

Mindful movement is the practice of bringing your full attention to the experience of moving your body.

Instead of pushing through a workout or zoning out during a walk, mindful movement asks you to slow down and notice what’s happening in real time. You’ll try to notice how your feet feel on the floor, the rhythm of your breath, and the way your muscles engage and release as you move.

This practice can turn everyday motions, like reaching for a glass of water or stretching when you wake up, into opportunities to check in with yourself. The focus of mindful movement is on doing things with care, curiosity, and presence, and it can be especially helpful on the days when stillness feels a little overwhelming.

5 types of mindful movement

The beauty of mindful movement is that you can tailor it to your needs and your energy level. All that really matters is that your attention is focused on your body.

Here are five different types you can try out:

1. Walking meditation: This is one of the simplest forms of mindful movement. To practice, go on a walk and tune into the sensation of your heels on the ground, the movement of your arms, and the pace of your breath. Then, when your mind wanders, gently guide it back to your steps.

2. Gentle yoga: Slow and intentional yoga practices—like restorative yoga or hatha yoga—invite you to move with breath and awareness. These styles emphasize tuning in rather than pushing through. This makes them especially supportive for stress relief and emotional regulation.

3. Tai chi and Qigong: These ancient practices combine slow, flowing movements with deep breathing and focused attention. They also help cultivate balance, patience, and a sense of deep connection to your body.

4. Stretching: Mindful stretching is about feeling into the movement and not forcing anything. To try it, start by reaching your arms overhead and notice how it feels. Then hold it for a few breaths and pay attention to the sensation.

5. Everyday movement: The way you wash your hands, cook food, or stand in line at the store can all be opportunities for mindfulness. In fact, slowing down and noticing how your body moves through even the most mundane tasks can help shift your internal pace and bring you back to the present.

What are the benefits of mindful movement?

Mindful movement can be a lifeline when the world feels too much. Plus, it can offer a way to reconnect with your body and meet yourself with more care and presence.

Here are the benefits of mindful movement:

It helps regulate stress and anxiety: When you move with awareness, you gently guide your nervous system into a more grounded state. Breath and movement work together to help calm the mind and interrupt stress spirals.

It improves focus and mental clarity: Slowing down and tuning in can sharpen your attention — especially if your thoughts have been racing. Even a few minutes of mindful walking can help quiet the mental noise and bring you back into the moment.

It strengthens the mind-body connection: It’s normal to spend most of the day in your head — planning and overthinking. But mindful movement brings you back to your physical self. This can build emotional resilience and help you respond to discomfort with more curiosity and compassion.

It creates space for gentleness: Unlike some forms of exercise that encourage pushing through, mindful movement invites you to check in with what you need. This kind of practice can then build trust between you and your body.

It supports sustainable wellbeing: Whether you’re at your desk, in your kitchen, or lying in bed, mindful movement is flexible and accessible. As a result, over time, it can become a steady tool you reach for when you need to ground yourself or release tension.

How to practice mindful movement: 9 tips to help you get started

The goal with mindful movement is to move with intention and awareness. So, if you’re swaying to a song in your kitchen and are fully present in that moment, you’re already doing it.

If you feel like you need a helpful nudge to get into this mindset, here are nine mindful tips.

1. Start small

Mindfulness isn’t about quantity — it’s about quality. All you need is a few intentional minutes to get started.

Try doing a single stretch, a walk around the block, or rolling your shoulders back between meetings. All of these actions can be just as powerful as a longer mindfulness practice.

2. Use your breath as a guide

Your breath works like a built-in anchor. To ground you, sync your movements with it. You could inhale as you reach up, and exhale as you fold forward.

If your breath gets short, slow things down and gently return to the rhythm of your inhale and exhale. There’s no need to control it. All you have to do is notice.

3. Choose familiar movements

Anything can become a mindfulness practice when you approach it with curiosity and presence.

If you’re tuning into your body while making food, walking, cleaning, or stretching when you wake up, that still counts as mindfulness.

💙 Be fully present at your meals by listening to Tamara Levitt’s Mindful Eating Series.

4. Check in with your body before and after

Before you begin, pause for a moment and ask yourself how you’re feeling physically and emotionally. You could also ask what kind of movement might feel supportive or grounding right now. Then, when you finish, take another pause and ask what’s shifted.

This simple check-in helps build awareness over time. It also enables you to move in a way that feels good rather than forced.

5. Move slowly and intentionally

Speed can lead to mindlessness. So slow down your movements and notice how it feels to take your time. Then ask yourself where you feel resistance and where there is ease.

When you slow down, it gives your brain time to process and your body more time to respond.

6. Remove distractions where you can

Reducing background noise or putting your phone on “Do Not Disturb” can help you stay present.

If you’re moving to music, consider choosing something that supports focus or matches the emotional tone you want to invite in — maybe calm, playful, grounded or soft.

💙 Mel’s Movment Music playlist can be the perfect background track for your mindful movement time.

7. Shift your attention inward

Mindful movement is about how the movement feels to you as you’re doing it. As much as possible, let your experience guide you instead of external expectations.

To bring you more into your body, try closing your eyes or softening your gaze during familiar movements. Then start to notice internal sensations like warmth, stretch, pressure, or release.

8. Adapt based on your energy and needs

Your needs will change from day to day, and that’s okay. When this happens, listen to your body and meet it where it is.

If you’re feeling restless, try doing a brisk walk or gentle yoga flow. If you’re feeling depleted, consider a slow stretch or simply rocking side to side while seated.

9. Build it into your day naturally

Movement is already happening in your day, so why not make it mindful to get those extra benefits?

Try stretching while your coffee brews, taking some deep breaths while you prepare a meal, or doing a body scan while you brush your teeth.

💙 Tune into The Daily Move with Mel Mah for a new mindful movement routine each day.

Mindful movement FAQs

What’s the difference between mindful movement and regular exercise?

Traditional exercise typically emphasizes goals like strength, calorie burn, and endurance. Mindful movement invites you to slow down and notice how your body feels and how your breath is flowing.

The intention with mindful movement is to be present with yourself. Yes, it can be physically beneficial, but the focus is on how the movement supports your wellbeing, and not your performance.

Is yoga considered mindful movement?

Yoga can be considered mindful movement, especially when it’s done with awareness and intention. Many types of yoga—like restorative and slow flow—naturally support mindful movement because they emphasize breath, alignment, and internal awareness.

That said, more dynamic yoga classes can also be mindful. If you’re tuning into how your body feels and staying connected to your breath, then you’re practicing mindful movement.

Can I do mindful movement if I don’t meditate?

You can definitely do mindful movement even if you don’t practice meditation. In fact, this movement is the gateway into mindfulness for many people because it doesn’t ask them to stay still.

If you’re someone who doesn’t like to sit to meditate, this type of movement can offer you a more dynamic way into awareness.

Is mindful movement the same as meditation?

Mindful movement is a form of meditation, though it’s not exactly the same. Both practices involve observing your experience with curiosity and non-judgment, but mindful movement incorporates physical motion.

Walking, stretching, and swaying can all be examples of mindful movement if you do them while also practicing being present.

How often should I do mindful movement?

It really depends on what works best for you. Some people incorporate mindful movement into their daily routines, while others only turn to it when they’re feeling overwhelmed or tense. If you’re curious, consider starting with a few minutes a day or a longer session a few times a week.

Then, slowly, it might become something you return to naturally, like taking a breath. But overall, the most important thing is consistency and not perfection.

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Calm Editorial Team