In our busy, screen-filled lives, it’s easy to forget the simple joy and importance of moving our bodies. But not all movement needs to be intense or time consuming. In fact, gentle, mindful movement can be one of the most powerful ways to care for your physical and emotional wellbeing.
Zen master Thich Nhat Hanh taught mindful walking as a way to come home to the present moment. His walking meditations involved slow, deliberate steps, coordinated with the breath, often with a simple mantra like, “I have arrived, I am home.” It’s a beautiful reminder that movement isn’t just for exercise, it can be a form of meditation, a way to reconnect with ourselves and the world around us.
Similarly, QiGong, an ancient Chinese practice, uses slow, flowing movements, deep breathing, and mental focus to harmonise the body’s energy. It’s sometimes called “meditation in motion,” and like walking meditation, it offers a gentle yet profound way to restore balance and calm.
7 Benefits of Staying Gently Active
- Improves circulation keeping the blood and energy flowing freely.
- Supports joint and muscle health reducing stiffness and increasing mobility.
- Reduces stress which activates the body’s relaxation response.
- Boosts mood and increases your feel-good hormones like serotonin and dopamine.
- Enhances balance and posture which is essential as we age.
- Strengthens the immune system by reducing stress and improving circulation.
- Improves mental clarity – Helps refresh focus and ease mental fatigue.
Types of Mindful Movement
Mindful movement practices offer a gentle way to connect body and mind. Walking meditation involves slow, silent walking with full awareness of each step and breath. QiGong uses flowing movements to harmonise body, breath, and intention, while Tai Chi is a graceful, meditative practice often described as “moving meditation.” Gentle yoga emphasises breath and body awareness over performance, making it accessible to all levels. Even simple stretching, when done mindfully, can restore energy and ease tension.
Mindful movement doesn’t require a set time or space. It can be a gentle stretch in the morning, a walking break during work or a calming QiGong flow before bed. Even 5–10 minutes throughout the day can make a big difference.
Tania Murray 