Controlled Physical Movement
Materials Needed
Feeling
Out of Control
How to Do It
Engage in a controlled physical movement, such as tai chi, yoga, or even slow, deliberate stretches. Focus on the precision and control of each movement. For example, if you’re doing yoga, concentrate on your alignment and breath, making sure each movement is purposeful and deliberate.
Why It Works
Controlled physical movements help you embody control, making it a physical as well as mental practice, which can enhance your overall sense of agency and calm.
Guided Practice
Stand comfortably in a space where you can move freely. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine moving slowly and deliberately, as if every step or gesture is intentional. Notice any sensations of control or freedom. Allow yourself to be with these feelings, without moving just yet.
Remain standing tall and balanced, feeling your connection with the ground. Choose a simple, controlled movement to start with—perhaps a slow arm lift, a gentle squat, or a deliberate step to the side. Focus on the sensation of the movement, noticing the muscles engaging, the joints moving, and the balance required to complete each motion.
As you continue with this controlled movement, imagine it as a way to bring mindfulness to your body. Visualize each movement as a brushstroke, painting calm and clarity into your experience. You might notice familiar feelings of strength or vulnerability, or discover new insights about your own physicality and presence. Allow yourself to explore these fully, staying present with the movement.
Consider how this practice of controlled movement might help you become more aware of your body and its needs. Perhaps you feel a sense of control, balance, or a deeper connection to your own strength. Notice any insights or realizations that come up as you continue with the movement.
When you feel ready, bring your movements to a gentle stop and take a few more deep breaths, allowing your body to relax. Notice how your