Watch this episode on YouTube {Rights to use this music through audio--"Healing Light Relaxing Meditation" by jjessep):  Today, I challenge you to spend time doing a form of mindful movement or exercise. (Always consult with a physician before beginning any new exercise activity). Mindful movement can have a major influence and a cascade effect on every area of your life including your relationships, your career, your sense of health and wellbeing, your ability to cope with stress and uncertainty in your life. It can help you train your brain to be more responsive to experiences and not reactive to what’s happening internally and externally. Example of mindful movements: Yoga Walking Tai Chi Qi Gong Dancing Swimming Gardening Bike Riding Aerobic Exercises Lifting Weights Whatever activity you choose today, move and breathe in a way that shifts you into being fully present in the now.  Remember as you go through these activities just notice what sensations and emotions arise without judging the experience. Follow these steps: Step 1- Take a few slow deep breaths   Step 2.-- Begin to simply notice what sensations you feel in your body as you begin to move mindfully…(for example simply say to yourself I notice tingling, vibration and warmth in my calf and thighs as I begin to stretch or wall)  Step 3- Stay mindful and focused on your breathing pattern as you move. Noticing the change in the rhythm of your breath as you move  Step 4- Bring your awareness back to the sensations of each part of your body moving from your feet to your crown as you learned in the body scan. Just be with the experience of mindfully moving and not judging the experience as good or bad. Notice if you have a sense of gratitude as you move.  Step 5- Notice how movement makes you feel emotionally.  What thoughts and emotions arise as you move? Let the thoughts come and go like clouds floating in the sky.  Step 6- If your mind wonders, bring your attention to your breath and your body sensations as you move  Step 7- As you finish your mindful movement, simply notice how you feel after. (What sensations do you feel in your body now? Notice the level of your mood). Overall, notice how your mindful movement made you feel overall in your entire body in general, in your mind and in your spirit. Notice if the mindful movement helped you become more aware of self in the moment.  Did it help you flow easier through your day?  Were you able to cultivate mindful breathing with a sense of calm, more energy and vitality, and a greater sense of peace? Remember to journal about your experience today! Remember to take your mindful moment with you throughout each day! Visit designandwellness.com to learn more about yoga and meditation.