mindful movement Archives - Mindfulness Association

Mindful Qigong – Mindfulness – Autumn Intake

Helen — Wed, 04 Dec 2024 11:31:57 +0000

Bring Balance to your Body and Mind

The Mindful Body – Learn to tap into the wisdom of the Body

Help release trapped emotions in the body with Mindfulness, Qi Gong, Tai Chi & Gentle Yoga

5 Weekly Thursday Evening Sessions 7pm – 9pm starting 2nd – 30th October 2025

With Jacky Seery

Complete with course manual and videos to download.

“The body is not experienced as a solid object but as the ‘experience of sensing’, floating weightlessly like a cloud in the open, empty, loving sky of awareness” Rupert Spira

“The Taoist book Saikdondan says: The rest in rest is not the real rest; there can be rest even in movement. An Ancient worthy says “Meditation in movement is a hundred, a thousand, a million times superior to meditation at rest”. Lopez

About the Tutor:
Course tutor Jacky Seery undertook her QIgong, Yoga and Tai Chi Mastership training over 10 years ago and taught for several years before undertaking her MSc Mindfulness training. Jacky skilfully interweaves the ancient practices of mind and body bringing together a gentle programme of healing and wellbeing suitable for every body.

What to Expect:

This course will include gentle, easy to follow mindful movement – using Qi Gong, Yoga, Tai Chi and Meridian Stretches.
You will learn short, easy to follow movements and sequences as we go on a journey bringing mindfulness and compassion to every move.
We will begin to become more aware of trapped emotions inside the body and begin to help these release with Mindfulness and the ancient arts of gentle Yoga, Qigong and working with the meridians that are familiar in Chinese Medicine.
You will learn some mini sequences to do at a desk or in a chair.
Cultivate awareness of the body throughout any movement, including how to be more mindful when running, cycling and swimming etc.
The sessions will include sitting mindfulness practices as we transition from sitting to movement and back to sitting.
We will also practice a compassionate body scan and explore how to move our bodies with kindness.
In our Mindfulness Training – awareness of the body helps us to remain present and can reveal a multitude of emotions that we are experiencing or even hiding.
This new awareness provides us with the opportunity to give some space and kindness to any pain or tight sensations we are experiencing and allow healing to happen and the movement helps to shift the trapped energy.

Benefits

Movement and Qigong, both rooted in ancient practices, offer a wide range of physical, mental, and emotional benefits. Here’s an overview:

Physical Benefits:

Improved Flexibility and Balance: Qigong involves slow, deliberate movements that enhance joint flexibility and improve balance, reducing the risk of falls and injuries.
Enhanced Strength and Stamina: The gentle resistance and controlled movements in Qigong build muscle strength and endurance without the intensity of more strenuous exercises.
Better Circulation and Cardiovascular Health: Qigong movements stimulate blood flow, supporting cardiovascular health and reducing blood pressure.
Boosted Immune System: Regular practice is believed to enhance immune function by reducing stress and increasing energy flow, helping the body resist illnesses.

Mental and Emotional Benefits:

Stress Reduction: Qigong’s focus on deep, mindful breathing and slow movements helps activate the parasympathetic nervous system, promoting relaxation and reducing stress levels.
Improved Focus and Mental Clarity: The meditative aspects of Qigong, including its emphasis on concentration and breath control, enhance cognitive function and mental clarity.
Emotional Balance: Regular practice can help regulate emotions, providing a sense of calm and emotional stability, and reducing symptoms of anxiety and depression.
Mind-Body Connection: Qigong encourages a deep awareness of the body and its movements, fostering a stronger connection between mind and body, which can improve overall well-being.

Energy Flow and Spiritual Benefits:

Enhanced Qi (Energy) Flow: Central to Qigong is the concept of “Qi” or life energy. Practitioners believe that Qigong helps balance and enhance the flow of Qi throughout the body, contributing to overall vitality and health.
Grounding and Centering: Qigong practices often emphasize connecting with the earth and centering oneself, which can provide a profound sense of grounding and inner peace.

Social and Lifestyle Benefits:

Accessible and Adaptable: Qigong is low-impact and can be adapted to suit people of all ages and fitness levels, making it an inclusive practice.
Social Interaction: Practicing Qigong in groups can foster a sense of community and provide social support, which is beneficial for mental and emotional health.

Holistic Health:

Integration of Body, Mind, and Spirit: Qigong promotes a holistic approach to health by integrating physical movement, breathing techniques, and meditation, addressing the well-being of the whole person.
Preventive Health: Regular Qigong practice can serve as a preventive health measure, helping maintain balance in the body’s systems and potentially reducing the need for medical interventions.

The course will take place on Zoom over 5 evening sessions from 7-9pm.

This course is for everyone – no prior experience required – so if you are a beginner or experienced practitioner, this course will hep you begin your mindfulness journey or bring a new element to your practice. The movements are all very gentle and can be done seated if you wish.

This course counts as Continued Professional Development (CPD) for Mindfulness teachers wishing to learn more about mindful movement in their practice and teaching.

This is a standalone course – where you will be able to take away some practices, with video to follow, to integrate into your daily life.

If you wish to continue after the course, once a year there is the opportunity to deepen with two more advanced courses with a focus on qigong with compassion and insight.

Booking: contact info@mindfulnessassociation.net

Jacky talks about the course in this short video

Read Jacky’s Mindful Movement Blog

Read Science of Mindfulness – Benefits of Mindful Movement Blog

Read The Power of Mindful Movement: Scientifically Proven Benefits of Mindfulness and Qigong Blog

SAMPLE QIGONG PRACTICE

You can find more short Qigong Practices on our YouTube Channel – click here to join in.

11 Minute Qigong Warm Up

Mindful Qigong – Moving with Compassion

Helen — Thu, 31 Oct 2024 14:26:12 +0000

Mindful QiGong with Compassion ~ Tuesday Evenings Online

Bring Balance to your Body and Mind

The Mindful Body – Compassion- Learn to tap into the wisdom of the Body

Help release trapped emotions in the body with Mindfulness, Qi Gong, Tai Chi & Gentle Yoga

5 Weekly Evening Sessions 7pm – 9pm starting Tuesday 7th October, Tuesday 14th October, Tuesday 21st October, Tuesday 28th October and Tuesday 11th November 2025

With Jacky Seery

Complete with videos to download and manual.

“The body is not experienced as a solid object but as the ‘experience of sensing’, floating weightlessly like a cloud in the open, empty, loving sky of awareness” Rupert Spira

What to Expect:

This course follows on from the Mindful Qigong Course where we introduce new Compassion practices into the Qigong movement flows, however anyone can join the course.
You will learn new qigong sequences which incorporate compassion practices from the Level 2 Compassion Course.
This course will include gentle, easy to follow mindful movement – using Qi Gong, Yoga, Tai Chi and Meridian Stretches.
You will learn short, easy to follow movements and sequences as we go on a journey bringing mindfulness and compassion to every move.
We will begin to become more aware of trapped emotions inside the body and begin to help these release with Mindfulness and the ancient arts of gentle Yoga, Qigong and working with the meridians that are familiar in Chinese Medicine.
You will learn some mini sequences to do at a desk or in a chair.
Cultivate awareness of the body throughout any movement, including how to be more mindful when running, cycling and swimming etc.
The sessions will include sitting mindfulness practices as we transition from sitting to movement and back to sitting.
We will also practice a compassionate body scan and explore how to move our bodies with kindness.
In our Mindfulness Training – awareness of the body helps us to remain present and can reveal a multitude of emotions that we are experiencing or even hiding.
This new awareness provides us with the opportunity to give some space and kindness to any pain or tight sensations we are experiencing and allow healing to happen and the movement helps to shift the trapped energy.

The course will take place on Zoom over 5 Tuesday evening sessions from 7-9pm.

This course counts as Continued Professional Development (CPD) for Mindfulness teachers wishing to learn more about mindful movement in their practice and teaching.

If you wish to continue after the course, once a year there is the opportunity to deepen with the Mindful Qigong with Insight.

To Book: please use the booking link at the side or contact info@mindfulnessassociation.net

Read Jacky’s Mindful Movement Blog

Read Science of Mindfulness – Benefits of Mindful Movement Blog

Read The Power of Mindful Movement: Scientifically Proven Benefits of Mindfulness and Qigong Blog

SAMPLE QIGONG PRACTICE

You can find more short Qigong Practices on our YouTube Channel – click here to join in.

11 Minute Qigong Warm Up

Mindfulness & Movement in Nature Introduction Weekend

Helen — Thu, 19 Sep 2024 13:28:32 +0000

28th February- 2nd March 2025

with nature immersion and qigong

at Samye Ling, Dumfriesshire, Scotland

This course has a nature theme and includes mindfulness, mindful walking and qigong in nature. Experience the benefit of immersion in nature with practices with our guest nature expert who will help you experience all nature has to offer including shinrin yoku – forest bathing. Research informs us that Mindfulness, Qigong and being in nature all support us in reducing stress and increasing our wellbeing.

This is the introduction to our Level 1: Being Present Mindfulness Training taught over four weekends. It can be taken in isolation as a retreat or a refresher for those already with a Mindfulness practice or is a perfect way to begin a Mindfulness journey. After the first weekend you can choose to continue to complete the course over three further three weekends (2-4 May, 11-13 July and 12-14 September 2025)

Tutor: Jacky Seery

Times: 19.00-20.30pm on Friday evening, 8.00am to 20.00pm on Saturday and 8.00am to 15.00pm on Sunday.

Booking: Please click ‘book now’. To book modules 2-4 of this ongoing course please email info@mindfulnessassociation.net. The course is at Samye Ling on the following three weekends,(2-4 May, 11-13 July and 12-14 September 2025) these can be paid for in six monthly instalments of £82.50.

Once booked and if you are staying at Samye Ling, please then contact bookings@samyeling.org to book your meals and accommodation.

If you are making up for missed weekends, please email info@mindfulnessassociation.net to sign up.

Please book your accommodation and meals for the weekend directly with Samye Ling by emailing bookings@samyeling.org. They will need to know the dates that you would like to stay, what room you would like (please click here to see the room types and prices), your name, and the name of the second person if you are booking a twin room, your address, phone number and preferred email address for the booking. No room bookings can currently be made via the Samye Ling website.

Mindful Qigong

Jacky Seery — Tue, 13 Feb 2024 17:58:47 +0000

Our bodies are built to move, so by integrating movement into our daily lives can benefit us more than we realise. If we just moved gently for 3 minutes every hour, it would help us clear the mind and increase our energy levels.

Qigong is an ancient art of movement, developed thousands of years ago in the East, with the philosophy of becoming more aware and aligned with the body and know how healthy it is. In our Mindfulness training we learn to become more aware of the body as a place to become present. We learn that, if we take the time to notice, we can tune into the body and become aware of sensations and tightness that we are so used to, it gets lost in the hustle and bustle of life, so it gets missed. The body has its own language and it often informing us, but we aren’t used to listening.

In our Mindfulness training we begin to learn about the undercurrent of thoughts, feelings and sensations that are ever present in our awareness. But as Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn describe in their book The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness, “We can all become more aware of the ‘stream of consciousness’ going on in our minds, moment by moment. It often takes the form a running commentary. If it is potentially damaging to us, it is not because it is buried deep in the psyche but because it is left virtually unattended. We have gotten so used to its whisperings that we don’t even notice it is here. And so, it shapes our lives.” In the same way being oblivious to the sensations in the body can have the same effect, in that we are so used to it that we don’t notice it and so we are missing the opportunity to change and heal.

In the West we tend to only know we have parts of the body when they go wrong. We also tend not to pay attention to our breathing, or how stressed we are. What would happen if we started to listen to the body? We might take a little more care of the body and begin to see that sensations in the body are often linked to our thoughts and emotions. Once we begin to see a pattern emerging we have the opportunity to notice that we can ease tightness and pain in the body by moving very gently. Then rather than the tension or emotion getting stuck, we can begin to learn to move it through us. This can be the beginning of the healing process.

Whilst Qigong has been practiced to promote and restore health for thousands of years, it wasn’t called Qigong until the 1950s. Until then it was referred to as “the worlds oldest healthcare system”.

The low impact movement in Qigong help introduce gentle movement to muscles and joints which may feel tight, tense or achy. According to traditional Chinese medicine (which originated over 2000 years ago) when we move in Qigong we are moving qi (energy) through the body which helps improve circulation and all the fluids in the body to flow freely, rather than becoming blocked. Our mindfulness can help us notice if we feel blocked in the body anywhere through these tight, achy areas and we can then use the gentle movements to get it all flowing again facilitating healing. Research tells us that just 10 minutes of Qigong each day helps to raise our serotonin levels. Serotonin is one of the natural body chemicals that controls mood. It works with melatonin to help control when we sleep and wake up, as well as how we feel pain and our overall wellbeing.

If we can set an intention to move at least once an hour, we can begin a process of taking more care of the body, our stress levels and overall wellbeing. The movement can just be simple stretching or walking, however if we can integrate some simple Qigong movement into our lives, we may be able to reap the benefits rather quickly.

The Mindfulness Association run a Mindful Qigong course over 5 weekly evening sessions. Find out more about it here. Here is a 4 minute mini mindful qigong practice. You can also try a short seated movement here.

Jacky Seery

The Transformative Power of Mindfulness and Healthy Living

Jacky Seery — Mon, 15 Jan 2024 17:31:05 +0000

In our fast-paced world, where the demands of daily life seem to multiply, taking care of our well-being often takes a backseat. The constant juggling act between work, family, and personal responsibilities can leave us feeling overwhelmed and, more importantly, disconnected from our own health. This is where a Mindfulness and Mindful Movement can offer us a holistic approach to cultivating a nourishing lifestyle. In this blog, we will explore why embarking on such a transformative journey is not just beneficial but essential for achieving optimal health, together with my own reflections on my healthy living (or not!) journey.

My own personal journey with healthy living started at school when I was labelled as ‘chubby’ and I have battled with my weight ever since. My weight tends to fluctuate – I was very skinny in my teens, hardly eating anything, to filling out a little more in my twenties. When I was pregnant I was absolutely huge and it took me a long time to lose weight and get fit after having children, especially, after having 2 caesareans. It seems the muscles in my abdomen permanently went on strike. Keeping my weight down throughout my thirties and forties involved a lot of exercise and restricting my diet – which made me miserable. And then there was the menopause!! At this point it seems my thyroid decided to go on a real go slow – it still is – so into my sixties it is a constant battle to keep the weight down and stay fit.

Thanks to my love of swimming and walking and my dedicated practices of yoga, tai chi and qigong, I am able to maintain a reasonable level of fitness. Nowadays my intention and motivation is around eating healthily for my body, whilst eating foods I enjoy, together with doing movements I love without killing myself in the process. I’ve come to a place of more balance and acceptance.

Last year I attended the Mindfulness Based Healthy Living Course and what resonated deeply was – finally – a sense of ‘not my fault’. It’s not my fault that my thyroid has slowed my metabolism. It’s not my fault that I managed to knacker my knees jogging in my forties. It’s not my fault that my body is slowing, ageing – all I can do is my best with the knowledge and practices I have.

Ki James who co-leads the course and is an expert in nutrition within the NHS, gave some very practical advice and information about the causes and conditions which might impact our health, which isn’t our fault.

One thing that is extremely important to me is rest and sleep.

In my forties I had a very high powered job combined with some challenging times and was stressed all the time. I couldn’t see it at the time, but now I am suffering from the effects of sustained and suppressed stress. Having discovered mindfulness practices I have learned to slow down, to pause, to rest and to stop doing and to just be for a while. At least this goes towards mitigating against any current stresses – and allows a pause for some of the old stress to release. I have also discovered hygge (pronounced ‘hyoo·guh’) and love nothing more to snuggle up under a cosy warm blanket in the evenings, and rest and do nothing. Bliss!

Compassion practice was a revelation, as finally, here in my sixties, I can actually sit here and offer myself some kindness.

I do wish that I had learned more about Mindfulness and Mindful Movement when I was younger. But as Pema Chodron says – ‘Start where you Are’ and at least I am doing it now. Better late than never as ‘they’ say.

As for Yoga and Qigong – these have been absolutely transformative for me. To reenergise my body with short sequences of Qigong makes me feel alive and free and vibrant. Research tells us that just 10 minutes of Qigong increases our serotonin and just 7 minutes of kindness or compassion practice increases oxytocin in the blood stream – both of which are beneficial to wellbeing.

I might have taken the long route, a bit later than I would have wanted, but I do feel that I am doing all I can to maintain as healthy lifestyle as possible.

Yes of course I have lapses – after all chocolate was invented to tempt me, but the Mindfulness Based Living Course helped me to be kind to myself, manage my lapses and get back on track to mostly living healthily. In life I believe in the 80/20 rule. We can never be perfect and to do everything 100% perfectly can just cause us more stress and striving, but giving it 80% seems a fair balance to me.

One final reflection – I used to teach Mindfulness and Qigong at a large UK spa. I remember a moment that really struck me. The place was full of posters advising you to get thinner with liposuction and a high powered exercise class to lose weight. I watched people barely able to walk as they left the class. There were other posters with young, slim, fit women toned with unusually smooth skin because they had a certain facial and use a certain cream. I realised how much the media tell us we are not good enough. And there was me in the Mindfulness class encouraging people to be accepting and allowing and to move their bodies with kindness and gentleness with Qigong. We are bombarded with images of how we should be, which feeds any existing feelings of ‘not good enough’. I’ve learned that a healthy way of living should be about balance with a gentle approach, remembering its not our fault how our bodies are. Then looking at small steps as to how we can make any healthy changes we want to. Maybe its time to take on board the ancient advice from the Yogic tradition – the principles of ‘ahimsa’ – which symbolises love, care and compassion (including speech and thought) towards all beings. And that includes ourselves!

Here’s some more practical advice which the Mindfulness Based Healthy Living Course covers:

Mindful Eating

In the hustle and bustle of our daily lives, we often find ourselves mindlessly consuming meals, barely registering the flavours, textures, and nutritional value of the food we eat. Often we are overwhelmed with conflicting information as to what actually is healthy for us or the right food, right time, right diet.

The mindfulness-based healthy living course encourages us to reconnect with the act of eating, fostering a deeper appreciation for the nourishment our bodies receive. By practising mindful eating, we can become more attuned to hunger and fullness cues, make healthier food choices, and develop a sustainable relationship with food that goes beyond mere sustenance.

Mindful Sleep

Quality sleep is the cornerstone of overall well-being, yet it remains elusive for many in our stress-ridden society. Mindfulness techniques, such as guided meditation and deep-breathing exercises, are powerful tools for calming the mind and promoting relaxation. By integrating these practices into a healthy living course, individuals can learn to create a conducive environment for restful sleep, ultimately improving their energy levels, cognitive function, and emotional resilience.

Mindful Movement

Exercise is a crucial component of a healthy lifestyle, but the benefits extend beyond physical fitness. A mindfulness-based approach to exercise emphasises being fully present in the moment, tuning into the sensations of the body, and cultivating a mind-body connection. This not only enhances the effectiveness of workouts but also transforms exercise into a meditative practice. By incorporating mindfulness into physical activity, we are more likely to stick to their routines, experience greater satisfaction, and reduce the risk of exercise-related injuries. Research informs us that just 10 minutes of a gentle practice of Qigong is sufficient to increase our seratonin levels which bring about a greater sense of calm and wellbeing.

Stress Reduction: Finding Calm in the Chaos

Chronic stress is a pervasive issue in modern society, contributing to a myriad of health problems. Mindfulness, with its roots in ancient meditation practices, has proven to be a powerful antidote to stress. Through techniques like mindful breathing and meditation, individuals can learn to navigate life’s challenges with greater ease. A mindfulness-based healthy living course equips participants with practical tools to manage stress, promoting emotional well-being and preventing the negative impact of chronic stress on both mental and physical health.

Nature

Spending time in nature offers numerous well-being benefits, both for mental and physical health. Immersing oneself in natural environments has been shown to reduce stress, anxiety, and depression by promoting relaxation and a sense of calm. Exposure to green spaces enhances mood, improves focus, and fosters mental clarity, providing a mental reset from the demands of modern life. Physically, being outdoors encourages movement, whether through walking, hiking, or simply enjoying fresh air, which can improve cardiovascular health and boost energy levels. Nature also promotes mindfulness, encouraging people to be present and appreciate the beauty of their surroundings, which can lead to increased feelings of happiness and life satisfaction.

Conclusion:

In a world that often pulls us in multiple directions, the Mindfulness-Based Healthy Living Course offers a compass to navigate the journey towards optimal health. By incorporating mindfulness into our approach to eating, sleep, exercise, and stress management, we can foster a harmonious relationship with our bodies and minds. Ultimately, this transformative experience empowers us to make sustainable lifestyle changes that promote not just longevity, but a life lived with intention, presence, and vibrant health.

These practices have helped me on my journey. I would love to share with you to help you on yours. I am teaching on the next Mindfulness Based Healthy Living Course and am looking forward to working with Ki and together offering you effective and personalised strategies to lead a more healthy life aligned more fully with your personal values. Whether it’s exercise or mental wellbeing there will be opportunity to share in peer groups which I found very supportive throughout the course. The home practices are also very beneficial to keep momentum going.

You might like to try this short self compassion practice (5 minutes – which comes from the course) – or a longer version (30 minutes) to begin cultivating kindness towards yourself.

Find out more about the Mindfulness Based Healthy Living Course here – or you might be interested in Mindful Qigong and ‘start where you are’ today.

Jacky Seery