Cultivating a Gentle Path to Lifelong Well-Being
- Brainz Magazine
- Aug 4
- 5 min read
Updated: Oct 16
Written by Tania Murray, Mindfulness Teacher
A lover of nature, a seeker of calm and writer and teacher of the Becoming Unstuck: Navigating a path through overwhelm course and the mentoring programme Prioritising Peace: Mindfulness for everyday living. Tania can also be found capturing fleeting moments in time with her camera as a way of exploring a more mindful way of life.
How many hours do you spend sitting each day? If you have a “desk job,” it could be upwards of eight hours a day and at least five days a week. As someone who does not enjoy sitting for hours on end, not only am I feeling restless, but my waistline is taking on a life of its own. And I refuse to buy a whole new wardrobe to accommodate my changing shape! As we head deeper into the summer months, conversations with colleagues and friends have turned to discussing how, in our fast-paced, screen-saturated world, the concept of slowing down can feel counterintuitive. Our minds would like to slow down, but our bodies, in reality, need to become more active. When I mention this, I receive the inevitable groan of displeasure and am given a hundred reasons why my colleagues and friends hate going to the gym.
But hear me out. I agree that going to a noisy gym surrounded by other sweaty people is not everyone’s favorite hangout, but we can still find ways to move and prevent “ceasing up” as we sit all day at our desks. Ancient wisdom and modern science say that gentle, mindful movement is one of the most effective ways to nurture physical, mental, and emotional well-being. Spiritual teacher and Zen master Thich Nhat Hanh, as well as practitioners of QiGong, a traditional Chinese meditative movement practice, have long championed the value of moving with awareness. And you do not need to get all sweaty in the process.
Whether you are walking slowly in your garden or flowing through a series of QiGong movements, mindful movement offers many benefits.
Our bodies are designed to move, not sit for hours each day
Movement improves circulation, supports metabolism, maintains joint and muscle health, and contributes to mental clarity. Over time, a lack of physical activity can lead to a host of physical and emotional challenges.
Gentle movement offers a sustainable alternative to intense exercise routines. Not everyone wants to, or is able to, engage in active workouts or punishing training schedules. Mindful movement can be practiced at home if you prefer. It is accessible, adaptable to different ability levels, and beneficial regardless of age. More importantly, it’s a gateway to greater mindfulness and self-awareness.
What happens when you don’t move enough?
Prolonged inactivity can have serious consequences for your health:
Muscles weaken and joints become stiff, increasing the risk of injury.
Blood flow becomes sluggish, raising the risk of heart disease and blood clots.
Metabolism slows down, which can contribute to weight gain and type 2 diabetes.
Stress levels rise due to a lack of physical release, which may lead to anxiety, depression, and sleep disturbances.
Mental clarity diminishes, and energy levels drop, making everyday tasks feel more difficult.
Over time, the body begins to lose its resilience and ability to recover, and chronic conditions may develop or worsen.
So, what is mindful movement? It sounds a bit boring
Mindful movement involves engaging the body in gentle, deliberate motion while maintaining focused attention on the breath, body sensations, and present moment awareness. This is in direct contrast to high-intensity workouts in our goal-driven fitness culture. The intention with mindful movement practices is not to reach physical milestones but to cultivate awareness, balance, and inner peace. It also keeps the body “moving,” preventing the inevitable feeling of “ceasing up” when you have been sitting for too long.
There are many ways to incorporate mindful movement into daily life, each offering an opportunity to connect body and mind through present moment awareness. Walking meditation, as taught by Thich Nhat Hanh, involves walking slowly and in silence with conscious attention to each step and breath. Practices like QiGong and Tai Chi use flowing movements coordinated with the breath to promote inner balance and calm, often described as "meditation in motion." Gentle yoga styles such as Hatha or Yin also encourage mindfulness through slow, breath-focused poses. Even simple stretching routines can become mindful when done with full awareness of bodily sensations.
7 health benefits of staying active with gentle, mindful movement
1. Improved circulation
Regular movement keeps blood and lymph flowing, delivering oxygen and nutrients to tissues and removing waste products. This supports heart health and overall vitality.
2. Enhanced flexibility and joint health
Gentle stretching and movement, as found in QiGong and gentle yoga, keep joints mobile and muscles supple, reducing the risk of stiffness, arthritis, and injury.
3. Better posture and balance
Slow, intentional movements strengthen core muscles and increase body awareness, which enhances posture and reduces the risk of falls, especially in older adults.
4. Stress reduction and emotional resilience
Mindful movement practices activate the parasympathetic nervous system (the “rest and digest” mode), helping to reduce cortisol levels and promote calm.
5. Boosted immune function
Regular movement supports immune health by improving circulation and reducing stress, both of which play crucial roles in how the body defends itself against illness.
6. Increased energy and reduced fatigue
Gentle activity boosts energy levels by enhancing oxygen flow and stimulating the production of feel-good neurotransmitters like serotonin and dopamine.
7. Improved mental clarity and mood
Movement increases blood flow to the brain and releases endorphins, which can enhance cognitive function and help relieve symptoms of anxiety and depression.
Integrating mindful movement into everyday life
Mindful movement is a simple yet powerful way to reconnect with your body and calm the mind. The beauty is, it can be practiced at any time of day, even in short bursts. Whether it’s a few gentle stretches or QiGong in the morning to awaken your body, a mindful walk or desk stretch at lunchtime to ease tension, or some calming yoga in the evening to unwind, these small moments can have a big impact. Transition times, like after work or before meals, are perfect opportunities to pause and reset. Even just five to ten minutes of movement with awareness can noticeably shift your energy, mood, and clarity. The best part? You don’t need a studio, special clothes, or a fancy yoga mat—just your presence and attention. To make it part of your daily rhythm, try setting gentle reminders or linking movement to existing habits, like stretching after brushing your teeth. Micro-movements such as shoulder rolls or toe raises can work wonders, especially when guided by your breath. The key is to choose movements you enjoy and stay focused on how they feel, not on performance or results. In this way, mindful movement becomes not just another task, but a nourishing and enjoyable part of your day.
Read more from Tania Murray
Tania Murray, Mindfulness Teacher
Tania is a nature lover, seeker of calm, and the creator of Becoming Unstuck: Navigating a Path Through Overwhelm and the mentoring programme Prioritising Peace: Mindfulness for Everyday Living. As an accredited mindfulness teacher, she integrates evidence-based practices like MBSR and MBCT with her training in yoga and transformation meditation to help individuals manage stress, overcome overwhelm, and cultivate inner peace. Her teaching inspires others to prioritise peace and find balance in their daily lives. A passionate photographer, Tania captures fleeting moments with her camera as a way of exploring a more mindful way of life.
