M I N D F U L M O V E M E N T
☼ energy focus calm strength harmony self-care ☼
relaxed health compassion for self and others
Jennifer Falbo-Negron, LCPC, LMHC, SEP
Mindful Movement is very beneficial for tuning into how your body feels, steadying the mind, and for nervous system regulation. It includes postures, breath awareness and exercises, relaxation, and meditation. Every person is balanced and whole, and taking the time to tune into your mind-body connection helps increase your awareness of such a state. It may lend to being able to handle life's stressors and interactions with others with a bit more ease.
Full Body Relaxation
Guided relaxation, approx. 15 min.
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The Basics:
Mindful Movement focuses on forms/postures and being mindful of our body, alignment, and breath in the present moment. It borrows from Somatic Experiencing (especially, implicit memory movement), Classical Stretch/Esmonde technique, joint work/gentle stretching exercise, somatics (Hanna), pilates, general fitness, acupressure, and physical therapy. When breathing, the breath is done through the nose and focused into the abdominal region/diaphragm to facilitate the brain and body's parasympathetic nervous system response (e.g., rest and digest system, calming hormones) vs the sympathetic nervous system (e.g., ready for action, on alert, scanning, heavier and shorter breaths). Practicing mindful movement is intended for health benefits and to be more in the here and now. It is great for self-care, especially when people are too busy to settle down and find that even a full night's rest is not restorative--that's when people need it the most or another mind-body exercise of their choice. It is also beneficial for clients who have had traumatic experiences or have psychological concerns so that they can become more present and embodied in their lives. Having a counseling and psychological background that is trauma-informed, Jennifer can really help clients on a one-on-one basis to examine their minds and bodies and forge a connection between the two, allowing for the release of what no longer serves you to bring in what you need.
Education and Practice
Even though Jennifer has transitioned from teaching yoga, her prior training was with the Himalayan tradition of hatha yoga through the Himalayan Yoga and Meditation Center in Palatine, Illinois. She achieved experienced registered yoga teacher status at the 500 hour level (ERYT-500) and Yoga Alliance Continuing Education Provider (YACEP) with advanced training in hatha yoga, and well over 2,000 hours of teaching yoga to students and counseling clients over the years. Jennifer also trained with Embodied Lab's applied polyvagal theory in therapeutic yoga (trauma-informed). These learning opportunities and different teaching experiences have provided Jennifer with an extensive understanding of the benefits of the science of breath, nervous system regulation, forms/postures, contraindications, how to modify for different fitness levels in her classes (i.e., chairs, blocks, bolsters, straps, etc.), and about natural health practices.
Benefits of Mindful Movement:
Physical
• releases tension in the body
• builds strength in the muscles
• increases flexibility and lubrication of joints, ligaments, and tendons
• massages the internal organs and glands
General Guidelines
Mindful Movement is intended to be non-harming; therefore, those with disabilities or severe, acute, or chronic medical or emotional conditions should consult both with their medical practitioner and their Jennifer to assess if the practice of certain postures/forms are appropriate and beneficial.
Practice in a clean and quiet place to maximize concentration and awareness of the practice. Practicing in the outdoors is okay to do but not after sun-bathing or in direct sunlight, in windy conditions, or where there may be lots of insects or animals.
Mindful Movement helps you focus on your self-awareness so that you can greet the world more embodied and calm.
Breathing is done through the nose for both inhaling and exhaling. Some specific types of breathing exercises may incorporate inhaling and/or exhaling through the mouth.
Mindful Movement does not require fancy or expensive equipment to enjoy it! Obtaining a fitness mat can help you feel grounded and prevent slipping while holding poses. A mat offers a comfortable place to lie on for relaxation. It can also help cushion certain parts of the body when rolled up and placed under the sit bones (sitting poses) or knees. Although blocks and straps are some basic pieces of equipment that can help assist students with their movements or forms, they are not necessary; some student will use chairs, the wall, books, scarves, and other hacks from home instead. You can also use your body to support you especially in side bending postures.
When practicing Mindful Movement, participants should wear comfortable clothing to prevent restriction around the limbs. Be assured that you do not have to put yourself into pretzel-like positions. Mindful Movement is for everybody and all body shapes and sizes. Modifications are given during each session for the beginner and the more advanced student.
The most important thing to remember is that Mindful Movement is fun! It is a time to play and enjoy life away from the stress and hectic schedules that many of us have. Come to a class to enjoy it's benefits and see for yourself the increased energy, strength, and flexibility you will gain.
Like to Know More? Please visit our Classes/Workshop or Contact Us pages to inquire about our programs.