Moving to connect with ourselves

As we go through our days, we’re using our bodies all the time, but usually without taking much notice. We’re often unaware of how our bodies feel, until something’s up - a twinge, discomfort or pain. Taking a moment to pay attention to our body allows us to recognise how we’re feeling physically at any time, not only when something’s awry.

Perhaps we notice a stiff shoulder and we can spend a few minutes mobilising it so we feel more comfortable at our desks later in the day. Perhaps we recognise that our energy levels feel low so it’s not the day to do that long run that we planned, but a day for a more gentle recovery session instead. Perhaps we notice that our body is feeling particularly great today, moving is easy and we can run further, train harder or just enjoy that feeling of ease.  

Tuning into our bodies can signal us to something we could take care of before it becomes a problem. Or, it can alert us to times we’re feeling great physically, so we can be more aware of and enjoy this. 

In this article I’ll share some simple tips and tools to connect with our bodies through simple movements. 

My focus for self-connection here is on knowing ourselves physically - at the moment I think of this as “tuning in to how your body feels in a given moment”. It’s getting to know ourselves, and know how we’re experiencing ourself in a particular moment.

A movement sequence for self-connection

It can help to have a short sequence of simple movements that we can practice regularly to check-in with ourselves and how we’re feeling each day. Repeating a simple sequence over time helps us to establish our baseline, then we can notice when and how we deviate from this.  

Here are 3 explorative movements that I enjoy practising:

Seated or standing reaches

A simple one to try now! Whether you’re sitting or standing, reach your arms in any direction. Reach alternate arms one at a time, or both together, and explore as many directions as you can. I also ‘check-in’ with my breathing. How does my breathing feel today - light or heavy, easy or laboured, warm or cold, slow or fast, quiet or loud?

Leg-leading and arm-leading rolling

Add some fun and playfulness into your day with rolling movements! These can feel great and are deceptively simple-looking, involving good motor control. I learnt this and the next one through MovNat. This one involves using the upper or lower body and core to rollover from face-up to face-down then back again.  

Rocking into seated positions

Another fun rolling movement, this time a back and forward roll with the opportunity to stretch in multiple directions at the end of each roll. Get creative - think of as many seated positions as you can to rock into. 

Tips on building your own sequence 

Create a sequence that suits you… 

• You can include any movements - rolling, stretching, yoga, pilates or any other type of movement.

• Keep the sequence short -  3 to 5 movements taking 5 minutes or so is enough for a daily check in.  

• Choose movements that give you scope to be creative and explorative, without fixed rules about how they’re performed.  

• Movements that you enjoy will make it easier to keep up the practice!  

Be creative and design a sequence of movements that suits you. Try it for a week and make changes as and when you want to. This doesn’t have to be a big time commitment. Consistency - practicing regularly - trumps duration.  

Be curious while you move

Move mindfully, paying attention to how your body feels through the movements, noticing the sensations. Don’t rush, pause as needed and spend more time in the movements that feel nourishing for your body.  

Some questions you can ask yourself… 

• How much energy do I feel that I have?

• Which movements feel easy, and which hard?

• What sensations am I experiencing?

• How do these feel different from yesterday and the days before?

Take notice of whether you feel like moving more - is it a day for challenging yourself? Or is it a day for rest and recovery, for stretching out and moving gently.  

Enjoy feeling new sensations

Through movement, get to know your body, the subtle and ever-changing sensations that tell you how it feels. If you try this I’d love to know which movements you choose and if you’ve found it helpful. The aim is to feel more body awareness, more in touch with how your body feels on different days. Create your own short sequence with the tips above and experience the joy of tuning into and feeling new sensations.