Theories of mindfulnessTheories of mindfulness Teaching mindfulness and mindful exercisingTeaching mindfulness and mindful exercising
reductions were observed in pain, inhibition of
activity through pain, mood disturbance, anxiety,
and depression. Most subjects reported that they
continued their training as part of their daily lives
(Kabat-Zinn et al. 1985, 198 7 ). Later these results
were confirmed and extended by Majumdar et al.
(2002). These authors found improvements through
mindfulness training in psychological distress, phys-
ical well-being, and quality of life.
The importance of mental practice for physi-
cal exercises has been emphasized by Lederman
(2005). Based on research, Lederman shows that
motor learning is improved by thinking and visual-
izing the movements. The thinking and visualizing
have effects on the motor system, even without car-
rying out the movements. Clinical studies showed
electromyography changes. Mental practice also
improves physical activities, both endurance and
muscle strength.Summary
We have considered mindfulness in:
• yoga
• Buddhism
• Zen meditation
• modern psychology and medicine (supported
by evidence-based medicine).
From the publications on these topics we selected
those that were particularly relevant for mindful
physical practice. We came to the conclusion that
mindfulness in exercising increases the efficiency
(a minimum of effort, economical exercising) and effec-
tiveness of exercises and reduces the risk of injury.Teaching mindfulness and mindful
exercisingGeneral considerations
The points given below are not meant to be applied
all at once for every patient or student; rather,
select and adjust them to the individual with whom
you are working. The teaching steps should be small
enough so that students or patients can be aware ofwhat they have learned. Mindfulness and awareness
are developed for the body and its activities, for the
emotions, and for mental attitude. The student and
teacher observe how far movements, emotions, and
thoughts can be controlled and calmed. The emo-
tions during āsana practice are positive and calm: all
other emotions are v ttis, memories.The practical aspects of mindful
exercisingAwareness of the body can be trained in the follow-
ing ways:
• touching and feeling the relevant area
• moving the area passively with the hand
• moving the area actively, feeling the movement
with the hands
(avoiding eye contact in these three types of exer-
cise increases tactile awareness)
• performing the movements with resistance
and/or weight-bearing.
These exercises should be performed first without
looking at the area that is worked on. After the exer-
cises have been completed you can look at the area.Reducing visual feedback during movement
can also enhance proprioception [perception
and control of the body position in space]...
if vision is reduced early in the learning
process, it increases the reliance of the subject
on proprioception for correcting and learning
the movement.
(Lederman 2005, pp. 155–156)The following points are important for awareness
and control of emotions and mental attitude:
• Ask yourself: what is your mental attitude and
your emotion at the beginning of the exercise?
• Develop an attitude of curiosity, as when small
children explore their body.
• Develop an innocent attitude totally detached
from any expectations and memories.
• Experience each exercise like the first breath of
a newborn baby.