I was never and likely never will be a “natural” athlete ( I use quotes because even those inclined to athleticism must work hard for their success). But Pilates is the greatest thing I’ve done to improve my coordination, mind-body connection, and body confidence. When you train in Pilates, you work on proprioception, the ability to sense your body in space and in connection to other parts of your body. When you add mindfulness, you notice areas in need of improvement, practice non judgment, and support your mental health.
There is a time and place for fast-paced workouts such as HIIT, running, rowing, etc. However, I strongly believe that we do not spend nearly enough time doing slow and controlled movements or add enough support and modifications to our workout routines. For example, have you ever gone to a group fitness class and couldn’t keep up with the instructor? Have you ever tried moves that didn’t feel right for your body and left in pain or with an injury? Do you try positions without props and struggle to get the correct form? When we add mindfulness to a pilates journey, we are able to focus more clearly on correct form, create more awareness of our mental energy, and can make corrections and adjustments to the workout.
So, what are keys to mindfulness and how can we incorporate them into our pilates practice? Let’s go through a mindfulness meditation. I like to do this directly before a session. Often, I feel harried and stressed from the day. If you’re just waking up this can help stimulate the mind.
- Lay on your mat however you feel most comfortable. Breath naturally for a few moments to come into your body. If your mind wonders, gently bring them back to your body.
- Check in with your breath, where is it going in your body? Your chest? Your back? Your belly? Are you breathing deeply or is your breath more shallow?
- Notice how your body feels against the mat. How do your feet or heels feel? Do your hips feel even? What about your back, neck, and head? Feel the gravity pulling you to the ground. Are there any tight areas or any pain?
- Begin to take deep breaths. Place your right hand over your sternum and wrap your left arm around to your right ribs. Feel your back press into the mat as you inhale through your nose. Exhale all of the air out of your mouth through pursed lips.
- Inhale as you focus on your right hand over your sternum. Feel your sternum gently lift. Exhale through your mouth and notice your sternum lower.
- Inhale as you focus on your left hand over your right ribs. Feel them expand toward the walls as you take a deep inhale. Exhale through your mouth as you feel your ribs coming back together.
- Now, breathe normally. Notice your thoughts. How do you feel?
Hopefully this meditation helped prepare your mind and body for the session. You can do this even if you’re not going to work out! It is a great way to transition between work and home. Much better than sitting in your car scrolling on your phone!