6551 S. Revere Parkway, Suite 215, Centennial, CO | (303) 960-2075
Back In Step Physical Therapy
  • Welcome
  • About
    • Gallery
    • Services
    • Good Faith Estimate
  • Dance Medicine Services
    • Education
    • Teacher Trainings
    • Dancer Programs
  • Testimonials
  • Resources
    • Dance Med Spotlight Podcast
    • Backstage at Back in Step
    • Blog
    • eBooks
    • Our Favorite Things
  • Contact
  • Media
  • Click to open the search input field Click to open the search input field Search
  • Menu Menu
  • Link to Facebook
  • Link to Instagram
  • Link to Youtube

The Practice of Mindfulness

November 7, 2017

rMindfulness, anxiety reduction, stress management, and alternative pain control options are very popular topics these days. Maybe you’ve just seen a post about it on Facebook, or perhaps these are topics that you’ve researched for yourself. We will talk about each of these topics over a few upcoming blog posts, and also talk about how they link to your overall wellbeing, as well as your physical health.

Mindfulness : “means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment” (source).

In other words, it’s a way to be in tune with your body and your thoughts, increasing your awareness surrounding them, and getting out of the “automatic mode”. One example that you may have heard of is surrounding mindfulness while eating (source). Imagine that you are wanting to eat a fresh pear. First observe the pear. Observe it’s shape, it’s color, and it’s texture. Appreciate the smell as you slice into the pear, and notice that it looks juicy as you cut into it.

Then take a small bite. Pay attention to the flavors, the texture. Notice that it is sweet and juicy. It is soft on your tongue, yet slightly grainy, and dissolves in your mouth.

 

See? Even Remy from Ratatouille practices mindfulness while eating!

Practice Anytime

By practicing mindfulness during something like eating, a different level of awareness is used, and helps you to enjoy the experience of eating. Using a similar practice with other things, like the good feeling you get from working out, or keying in to how your body feels when you’re tense and focusing on relaxing it, can be a helpful practice for some. For others, that intense, focused thought may not be helpful. For example, some people feel less stressed by avoiding specific thoughts, whereas others feel better when paying closer attention to them. You can read a little more about this, here, in a recent article.

Truthfully, there isn’t enough good research out there to strongly support or refute the practice. One of the important things, though, is that if you choose to do it, do some research, and, better yet, work with a professional through the process. They can help you figure out the best way to complete the practice yourself, and help make sure that you’re getting the results that you should be achieving.

One example of a mindfulness and relaxation technique is included in our YouTube video, which you can watch here, and starts at 17 minutes & 30 seconds into the video. It’s also indexed in the description below the video on YouTube, making it easier to find the starting point for this technique! This tension-relaxation activity can help make you aware of where you are holding tension in your body, and then takes you through the steps to help that tension ease.

Mindfulness at Work

Mindfulness techniques can also be used to make you aware of your body in certain postures, like sitting at your desk as you’re working, or during activity, like hiking or skiing. Here’s an example: you’re at your desk, working at your computer, while sitting in a typical office chair. You notice that you’re feeling a little bit of a headache at the base of your head, or maybe a little tension in your low back.

First, check in with where you feel pressure, where your body touches the chair. See where you are specifically feeling areas of tension. Now, sit upright, in a comfortable position in your chair. Imagine that your body is made up of a series of boxes – your pelvis, low back (lumbar spine), ribs and torso, neck, head, as well as your shoulder and upper arm.

To make adjustments:

  • Rock your pelvis forwards and backwards, finally settling in what feels like the middle. Next, feel yourself stack your low back or lumbar spine on top of the “box” of your pelvis.
  • Take a deep breath in and out, feeling your rib cage and torso move with your breath.
  • Take another deep breath in, and, as you exhale, feel your rib cage “stack” on top of the other “boxes”.
  • Imagine a string from the top of your head, with a gentle pressure upwards. Elongat your neck and allow your head to stack on top of your neck and torso.
  • Finally, roll your shoulders forwards and backwards, like you did with your pelvis. Feel your shoulders settle somewhere in the middle, and lining up near the middle of the stack of boxes.

This new position may be feel awkward at first. You should also feel that the areas that previously felt tense or sore no longer are uncomfortable. This process has allowed you to be mindful of your body position, as well as areas of tension.

Interested in learning other mindfulness techniques?

Call us today for an appointment at Back in Step Physical Therapy. These techniques are helpful for pain relief, physical awareness, and stress and anxiety management, among other things. We love working them into our wellness sessions, and even our regular PT sessions!

Share this entry
  • Share on Facebook
  • Share on X
  • Share on WhatsApp
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Tumblr
  • Share on Vk
  • Share on Reddit
  • Share by Mail

Archive

  • May 2025
  • April 2025
  • March 2025
  • February 2025
  • January 2025
  • December 2024
  • November 2024
  • October 2024
  • September 2024
  • August 2024
  • July 2024
  • June 2024
  • May 2024
  • April 2024
  • March 2024
  • February 2024
  • January 2024
  • December 2023
  • November 2023
  • October 2023
  • September 2023
  • August 2023
  • July 2023
  • June 2023
  • May 2023
  • January 2023
  • December 2022
  • June 2021
  • May 2021
  • March 2021
  • December 2020
  • September 2020
  • December 2019
  • November 2019
  • June 2019
  • May 2019
  • October 2018
  • April 2018
  • January 2018
  • December 2017
  • November 2017
  • September 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • January 2017
  • October 2016

Back In Step Physical Therapy

6551 S Revere Pkwy, Ste 215
Centennial, CO 80111

(303) 960-2075
info@backinsteppt.com

Check out our YouTube channel!

https://www.youtube.com/watch?v=d1jhdHKq8Qc

Recent Blogs

  • Kendall Baab – Train with Kendall
  • Jeffrey A. Russell – Dance Medicine & Injury Care
  • Matthew Wyon – The Science of Dance Performance
  • Galit Friedlander – Pro Dancer & Personal Trainer
  • March 2025 – Mid-Season Mindfulness
© Copyright 2017-2024, Back In Step Physical Therapy. All Rights Reserved.
  • Link to Facebook
  • Link to Instagram
  • Link to Youtube
Link to: Breaking the Mold Link to: Breaking the Mold Breaking the MoldStatue of dancing person Link to: Total Joint Replacement: What You Should Know (Part 1) Link to: Total Joint Replacement: What You Should Know (Part 1) Knee pain stock imageTotal Joint Replacement: What You Should Know (Part 1)
Scroll to top Scroll to top Scroll to top