Mindful movement might be a bit of a mystery, especially if you are a former athlete.  Athletes are required to move their bodies in very specific ways that get the job done in their respective sport.  They often utilize muscle memory, that they trained for years to develop, in order to excel.  Movements are practiced so often that they don’t even have to think about the movement, the body just does it. While this serves an athlete well during their competitive days, they don’t get the opportunity to develop a more intuitive and mindful way to move their body.  Disconnecting from body awareness when relying on muscle memory makes it hard to experience and enjoy movement and easy to ignore pain or injury.

Additionally, the focus of movement in athletics is goal-driven.  There is an outcome attached to physical performance, whether it’s scoring points, a fast time, good score, or game won.  And off the field, during strength and conditioning training the outcome is to get stronger, more flexible, etc. in service of the same outcome. It is rare that an athlete engages in movement just because it feels good in their body or they feel like it’s what they need at the moment.  In fact, training and performance in sports often involves pushing through pain, significant fatigue or injury.

While moderate discomfort from muscle fatigue or soreness can be part of healthy movement and recovery, pain is often a signal of excess use or injury.  For an athlete, experiencing pain may be necessary to endure to work toward an athletic achievement or goal but it does not serve the same purpose in sports retirement, once the competitive days are over.

So why is this important?  When an athlete retires from their sport, there is no longer the need to move the body in a way that serves a sport-related outcome.  The outcome may shift to maintaining physical fitness, healing from an injury, or developing a new hobby, interest or social opportunity.  However, if all you know is intense training in order to excel at something that few others do, there is a major disconnect between the movement and the outcome.  This is where learning mindful movement can help a former athlete develop a new relationship with movement and exercise that moves away from muscle memory and toward more intuitive movement.  And this is a skill that needs to be learned and developed over time, especially when it is such a foreign concept.

Mindful movement is intentionally bringing your attention to the present moment and experiencing how your body and breath feel as you move. Mindful movement helps you approach their body, thoughts, and behaviors with a sense of curiosity.  Bringing mindful awareness to movement can foster self-compassion for the body, which is a skill many former athletes may not possess.  Learn to notice how different types of movements (running, weightlifting, biking, yoga) feel throughout your entire body. Regardless of how it feels (easy, challenging or anything in between), suspend your judgment and respect that feeling for what it is today. This can help you be more aware of when to push and when to back off, as you will be more tuned into the cues in your body. 

Seems simple, right?  It is simple, but not necessarily easy.  Especially for a former athlete who has experienced movement in a much different way for a very long time.  Speaking from my own experience, some of the challenges you may face are:

• A focus on performance expectations: Athletes are accustomed to measurable goals and immediate results in their training. The subtlety and gradual progress of mindful movement may be frustrating for those expecting rapid advancements

• A mindset of competition and comparison: Athletes are often driven by competition and comparison. This may initially interfere with motivation to practice mindful movement.

• Fear of the effects of less intense training: Athletes often associate intense training with physical fitness and strength. The shift to mindful movement may trigger concerns about losing endurance or muscle mass.

• A busy, racing mind: Former athletes may struggle with the mental shift required for mindful movement. Distractions, racing thoughts, or a tendency to "zone out" during slower-paced activities can hinder the development of mindfulness.

I bring up these challenges not to discourage you, but to proactively bring your awareness to experiences that may come up because that is a part of practicing mindfulness, both with and without movement.  When these things arise, practicing mindfulness calls for noticing them with curiosity and without judgment.  When we practice this patiently and regularly, new body awareness and self-compassion develop to help up form a new relationship with movement and exercise.

So how do you get started practicing mindful movement, retired athlete-style?  Here are some tips to incorporate into a movement practice.  Start with some simple types or movement or exercise, like a hike, leisurely bike ride or yoga class and build up to other forms of movement.

1. Start with Breath Awareness: Before starting movement, notice your breath for about 5 rounds.  As you start to move, notice if your breath changes or feels different, without labeling it as good or bad but maybe faster, deeper, etc.

2. Notice the 5 senses: Next, move through your 5 senses as you bring awareness to each one during your movement experience.  What do you see around you?  Are there any sounds happening?  Can you smell anything?  Is there any taste in your mouth?  How does your clothing feel on your skin or your shoes feel on your feet?

3. Notice how your body is moving:  Become aware of the physical sensations of your body moving. Scan your body from top to bottom and notice how each part feels.  Notice how the air feels on your face, the feel of your heart beating or how your feet feel when the land on the ground.  Or any other sensations you feel while moving.

Other ways to incorporate mindful movement into your life is through yoga.  Mindful movement is inherently part of the practice of yoga.  Meeting your body where it is in the present moment is one of the key principles of a practice.  There are many different styles of yoga, some more quiet and grounding and others that involve more movement and flow.

Redefining your relationship with movement is an ongoing journey that evolves as retired athletes continue to explore and grow. It's important to stay connected to your body, listen to its needs, and adapt your approach to fit your current lifestyle. By embracing mindful movement, you can create a balanced and fulfilling approach to movement that aligns with your values and goals as they evolve in your life after sports.

To experience a mindful movement practice, check out the FREE Vintage Athlete Awakening experience designed specifically for former athletes.  It includes 3 practices, including a yoga practice focused on body awareness.  You can get access here!