Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 115

everyday movements. These exercises can be done individually in
groups.
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Each movement is done for three repetitions before proceeding
to the next. “Body movements should be flowing and graceful
and not too rapid.”1
All exercises begin from a standing position with arms hanging
loosely at our sides.
What makes these exercises unique from basic stretching
exercises is that we control our breathing during the exercises.
On the in-breath we execute a particular position and on the outbreath we return to the starting position.

Mindful Movement 1
Stand upright with feet slightly apart
facing forward. On the in-breath
raise both arms so that they are
horizontal, hands loose and palms
facing downward. On the outbreath lower both arms to your side.

Mindful Movement 2
Start as in Movement 1 with palms
facing inwards. On the in-breath
raise hands above the head keeping
the arms straight to make a semi
circle in front of the body. Stretch
the body with out the feet leaving
the ground. On the out-breath
reverse the movement returning the
hands.
Mindful Movement 3

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