Mindful Movements You Can Try Today

Exploring 4 Mindful Movements: Gentle, Seated Stretches Anyone Can Try

Finding moments of stillness and connection with ourselves can feel like a luxury. Our days are often filled with endless tasks and digital distractions, leaving little room for genuine presence and self-awareness. But what if there was a way to simultaneously embrace movement and mindfulness? That’s where practising mindful movements can help.

Mindful movements invite us to slow down, tune in, and savour each moment as we move. It isn’t about mastering complex yoga poses or hitting intense workout goals. It’s about infusing intention and awareness into every motion, regardless of its simplicity. 

Whether you’re seeking a way to unwind after a hectic day, enhance your mind-body connection, or simply discover a renewed sense of tranquillity, mindful movements offer a path to achieving just that. Follow along as psychologist Jessica guides you through 4 mindful movements you can carry out from any seated position. From gentle stretches that soothe the neck to graceful twists that rejuvenate the spine, each mindful movement is an invitation to be fully present within your body’s graceful rhythm.

Important note: The following techniques are not a substitute for professional help and if you or someone you know is experiencing a moment of crisis, please reach out to one of the following 24/7 helplines: 

– Suicide Call Back Service: 1300 659 467
– Lifeline: 13 11 14
– Open Arms: 1800-011-046.

VIDEO: Psychologist Demonstrates 4 Mindful Movements with Gentle, Seated Stretches

It’s important to note that tension patterns can vary among individuals, and these stretches may not address all possible areas of tension. Individual experiences and results may vary and it’s always advisable to listen to your body, start gently, and modify the stretches as needed to suit your comfort and capabilities. 

If you have any specific concerns or chronic pain, it’s recommended to consult with a healthcare professional or a qualified physical therapist.

For best viewing, click on the video below and watch Jessica demonstrate 4 mindful movements in full screen. Alternatively, you can watch the video on Facebook here

What Are Mindful Movements?

Mindful movement is the practice of bringing our full attention and awareness to the present moment as we engage in physical activity. It involves focusing on the sensations, movements, and breath associated with our body in motion. By cultivating this state of mindfulness (conscious awareness), we become fully present in the activity, enhancing our mind-body connection and promoting a sense of calm, clarity, and well-being.

Who Can Participate In Mindful Movement?

Regardless of your circumstances, mindful movement provides an avenue to reconnect with your body, quiet your mind, and experience the therapeutic benefits of harmonising movement and mindfulness.

Whether you’re an athlete looking to enhance your performance, a busy professional seeking stress relief, an older person aiming to maintain flexibility, or someone with physical limitations, the practice of mindful movement is flexible and inclusive. It welcomes beginners and seasoned practitioners alike, emphasising gentle exploration, self-acceptance, and the cultivation of present-moment awareness.

What Are Some Examples Of Mindful Movement?

Mindful movements are all about encouraging the seamless integration of physical activity and mindfulness. Therefore, it’s possible to make any activity a mindful activity. However, there are three prime examples of more structured mindful movements. These are yoga, Tai Chi, and walking meditation. Let’s explore them in a little more detail. 


Yoga is a holistic practice that combines physical postures, breath control, and meditation. It encourages mindful movement by focusing on the alignment of the body and breath awareness. Practitioners are encouraged to stay present and observe sensations, thoughts, and emotions as they move through different poses. This heightened awareness fosters a sense of mindfulness in movement.

Tai Chi

Tai Chi is a Chinese martial art that emphasises slow, flowing movements and deep breathing. It promotes relaxation, balance, and mindfulness. The deliberate, controlled movements allow individuals to connect with their bodies, pay attention to sensations, and stay fully present in the present moment. Tai Chi also incorporates meditation, enhancing mindfulness and mind-body connection.

Walking Meditation or Mindful Walking

Walking meditation involves walking slowly and attentively while maintaining awareness of the body, breath, and surroundings. It can be practised indoors or outdoors, but natural environments often enhance the experience. As you walk, focus on the sensations of each step, the movement of your body, and the contact of your feet with the ground. Engage your senses by observing the sights, sounds, and smells around you. Walking meditation cultivates mindfulness by bringing your attention to the present moment and the act of walking.

And…Any Kind of Physical Movement Combined With Conscious Awareness!

Remember, mindfulness is about being fully present and non-judgmentally aware of your experience in the here and now. With this in mind, it’s possible to make any movement a mindful activity — it all comes down to your intention. 

Walking to the train station every morning? Focus on your senses as you make your way instead of rushing through the motions and this regular commute can become a regular part of your mindfulness practice. 

Want to include the family? Invite your kids on a mindfulness walk in your neighbourhood and let them guide the way. Children (especially younger children) have an uncanny ability to notice everything around them, keeping them (and you, if you let them) fully in the present moment.

4 Gentle, Mindful Stretches To Help You Release Tension And Create More Calm In Your Body And Mind

A great way to practise mindful movement is through gentle stretching, which can be done from any seated position, making it accessible to even those of us with physical limitations. The following four stretches extend an invitation to tap into the connection that exists between your body and mind while sitting comfortably. No need to visit a studio, pay for a membership or even carve out too much time in your day! 

The first stretch delicately releases tension from the neck, an area often burdened by stress and poor posture. The second stretch, a serene forward bend, extends its calming touch to the hamstrings and lower back, promoting flexibility and relaxation. The third stretch introduces a side-leaning posture, unlocking the ribcage and enhancing breath awareness. Finally, the fourth stretch, a seated spinal twist, rejuvenates the spine and surrounding muscles, fostering improved mobility and balance. As we unravel these four gentle seated stretches, we unveil a realm where mindfulness meets movement, inspiring tranquillity and well-being with each deliberate motion.

Stretch #1 – Neck Stretch

Benefits: Neck stretches help alleviate tension and stiffness in the neck and upper back, promoting relaxation and improved posture. They can reduce headaches and neck pain caused by stress or poor ergonomics.

Great For: Tension is often stored in the muscles at the back of the neck and upper shoulders due to factors like poor posture, stress, or extended periods of sitting or computer use.

How To:

  1. Sit or stand in a comfortable position.
  2. Gently lower your chin towards your chest, feeling a stretch in the back of your neck. Hold for a few seconds.
  3. Slowly lift your head back to the centre.
  4. Tilt your head to the right, aiming your right ear towards your right shoulder. Hold for a few seconds.
  5. Return your head to the centre and repeat the tilt to the left side.
  6. Perform these stretches slowly and mindfully, paying attention to the sensations in your neck and upper spine.

Stretch #2 – Seated Forward Bend

Benefits: The seated forward bend stretches the hamstrings, calves, and lower back. It helps release tension in these areas, improves flexibility, and promotes a sense of relaxation. It also stimulates blood circulation and can provide relief from mild backaches.

Great For: Tension in the hamstrings and calves can occur from prolonged sitting, lack of movement, or physical inactivity. The lower back may also hold tension due to factors like poor posture, a sedentary lifestyle, or muscle imbalances.

How To:

  1. Sit on a chair or a cushion on the floor, ensuring a stable and comfortable position.
  2. Extend your legs forward, keeping them parallel to each other.
  3. Slowly hinge forward at the hips, reaching towards your feet or ankles. Bend your knees if necessary to avoid strain.
  4. Allow your back to round naturally as you fold forward.
  5. Breathe deeply and feel the gentle stretch in your lower back, hamstrings, and calves.
  6. Hold the stretch for a few breaths or as long as comfortable, then slowly return to an upright position.

Stretch #3 – Seated Side Stretch

Benefits: The seated side stretch primarily targets the side body, including the obliques, intercostal muscles, and the muscles between the ribs. It helps increase flexibility and mobility in the torso, improves breathing patterns, and promotes better posture.

Great For: Tension can accumulate in the side body due to poor posture, stress, or muscular imbalances. This can lead to tightness in the rib cage area and a limited range of motion in the torso.

How To:

  1. Sit comfortably with your feet flat on the ground.
  2. Raise your right arm overhead, reaching towards the left side. Keep your shoulder relaxed.
  3. Gently lean to the left, feeling a stretch along your right side.
  4. Hold the stretch for a few breaths, then return to an upright position.
  5. Repeat on the other side, raising your left arm overhead and leaning to the right.

Stretch #4 – Seated Spinal Twist

Benefits: The seated spinal twist stretches the muscles along the spine, including the lower back, mid-back, and upper back. It helps increase spinal mobility, releases tension in the back muscles, improves digestion, and stimulates the nervous system.

Great For: Tension in the back muscles can result from factors like a sedentary lifestyle, poor posture, stress, or muscle imbalances. It is commonly felt in the lower back, mid-back, and shoulder areas.

How To:

  1. Sit with your feet flat on the ground and your spine tall.
  2. Place your right hand on the outside of your left thigh or knee.
  3. Slowly rotate your upper body to the left, using your hand to guide the twist.
  4. Turn your head to look over your left shoulder, keeping your spine long.
  5. Hold the twist for a few breaths, feeling the gentle stretch along your spine.
  6. Release the twist and repeat on the other side, placing your left hand on the outside of your right thigh or knee.


Mindful movement serves as a gentle reminder to embrace the present moment. From the soothing stretches that release tension to the graceful practices of yoga, Tai Chi, and walking meditation that elevate our connection to our body and surroundings – each pathway invites us to experience the profound harmony between movement and mindfulness. 

Whether you’re seeking solace from the demands of modern life, aiming to enhance your well-being, or simply yearning to reacquaint yourself with your body’s rhythms, mindful movement is a great option for most of us, with a low barrier to getting started and flexibility to suit your lifestyle, physicality and schedule.

Interested in learning more about breathwork, mindfulness and relaxation techniques? Designed to build long-lasting change, all our programs include access to evidence-based mental health practices, a variety of support and contact options plus the world’s premier mindfulness platform, Calm. Click here to visit our programs page to learn more.

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