Mindfulness is the process of purposely bringing one’s attention to experiences occurring in the present moment, without judgment. It’s about being aware, showing up fully here in the now. When we are being actively mindful, we notice and pay attention to our thoughts, feelings, behaviours, and movements.
Practicing mindfulness can help to reduce stress and anxiety. The benefits of mindfulness meditation are backed up by evidence informed data including scholarly research. If you prefer more movement, you can explore different types of physical activities that integrate mindfulness. For example, both yoga and Pilates can be mindful by focusing on body awareness and breath awareness, practices that help keep us focused on the present moment. Dance exercises can also be mindful as we focus on the “feeling” and “sensation” of the dance moves. In addition, more intense forms of exercise can be mindful when we stay in the present movement throughout the fitness workout. We don’t need to include formal meditation within a workout for it to be mindful, however doing a short mindfulness meditation practice prior to a training session and/or after a workout is an option. You can also practice mindfulness throughout your workout.
I first learned about mindfulness when I was training as a competitive gymnast. While my coach didn’t call it “mindfulness”, she did teach me the importance of being in the moment to safely perform my gymnastics routines. I was training 15 hours a week at the time and dance classes were integrated within our weekly training programs. My dance teachers emphasized the importance of being aware of my breath, posture and movements. I learned about body awareness and practiced “coming home to my body” again and again. When I was learning how to do an aerial (a no-handed cartwheel) on the balance beam, staying in the moment is what helped me land. If I started thinking about the past or worrying about the future, I was more likely to fall off the balance beam. I learned the importance of staying in the present moment to land and ground. I also practiced visualization and pictured myself safely executing the gymnastics moves on a variety of events. This helped me feel more prepared prior to each competition.
Mindfulness also helped me during high school when I was training on the Varsity Diving team. In Diving, we fall into the water from a springboard or platform, while performing acrobatics. It takes presence to perform the dive well and fall into the water with grace and elegance. Similar to gymnastics and dance, we need not only strength and flexibility, but also kinaesthetic judgment and air awareness. Learning to stay focused before and during the moves helped me do well in my diving competitions. The ability to stay in the moment also helped me focus on my studies and get high honours in my final year of high school.
Later when I was completing my undergraduate degree in Physical and Health Education, I studied Movement Awareness and a variety of dance forms. My teachers emphasized the importance of “feeling” the movements and noticing any sensations in my body. I learned to sense my breath and connect more to my core during our dance and mindful movement exercises. In my Movement Awareness class, I also learned ways to bring mindfulness to my daily life from mindful eating to mindful dishwashing to mindful teeth brushing. I felt more aware of my breath, my posture, and all of my senses in a variety of activities throughout the day. Through martial arts training, I also learned to expand my peripheral vision and be more aware of the environment around me. During my undergrad at U of T, I also played Varsity Lacrosse. Tuning into the present moment helped me stay focused while passing and receiving the ball and scoring goals.
I also studied mindfulness through yoga and meditation courses at the Toronto Sivananda Yoga Vedanta Centre. In one of my courses we practiced breath awareness while looking at a candle. This simple exercise helped me feel more focussed. Mindfulness also helped me stay calm and grounded while performing dance routines at various dance shows on campus. In addition, mindfulness helped me be a more effective Gymnastic Coach. Creating a safe, supportive environment in the gym and spotting kids during gymnastics moves takes presence! As a coach, it is important to stay awake, alert and aware, and continue to stay in the moment throughout the training sessions.
When I was completing my Master of Education at U of T, I had the opportunity to participate in formal “mindfulness meditation” classes taught by a staff member who worked in the health and wellness department. The mindfulness teacher mentioned that Jon Kabat-Zinn defined mindfulness meditation as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”. While I had practiced paying attention on purpose in a variety of yoga and dance/movement classes, this was the first time I practiced mindfulness meditation in a formal seated group practice with other students at the university. The teacher kept reminding us to bring our attention back to the present moment “without judgement” whenever our mind started to wander. I appreciated the increased focus that I experienced after participating in the group practice sessions, however I also found that I needed to do more mindful “movement breaks” throughout the day to stay alert, inspired and energized. My goal was to achieve an A or A- in all of my courses and perhaps one A+. I also had a goal to publish one of my research papers. The combination of mindfulness meditation and mindful movement each week helped me stay focused and achieve my goals. More important than the grades were the mindful friendships, networks and collaborative partnerships we developed along the way.
After completing a mindfulness and meditation training during my yoga certification program, I decided to complete a comprehensive certificate program in Applied Mindfulness Meditation through the University of Toronto School of Continuing Studies (U of T SCS). In my courses, we studied a variety of topics including neuroscience, psychology (east and west), the development of mindfulness meditation, research and contemporary applications of mindfulness, meditation practices, and embodying the qualities of mindfulness. The philosophies of mindfulness meditation include epistemology (how we know), phenomenology (how we see or the study of perspective taking), ontology (ways of being) and teleology (our purposing). These 4 philosophies are the pillars of the Applied Mindfulness Meditation Program at U of T SCS. I am grateful for the leaders in the field that I trained with and I continue to appreciate the philosophies of mindfulness meditation from contemplative to scientific and all the places in between. I have enjoyed sharing mindful practices in a variety of formats including classes, workshops, webinars, and coaching sessions. I have also enjoyed collaborating with colleagues to deliver mindfulness presentations for conferences and events.
The benefits of my formal yoga, mindfulness and meditation training extend to life at home. I practice yoga with my husband in our living room. We integrate mindfulness meditation within our yoga practice and bring mindful awareness to all of our workouts including our strength conditioning exercises and functional training using various fitness equipment. Bringing mindfulness into our daily life also supports our relationship. For example, we practice mindful speaking and mindful listening with kindness and compassion. For us, mindfulness is much more than a dedicated practice at a set time; it is an integrated practice throughout the week. Mindfulness helps us stay connected and continues to support our love and well-being!
