Pre-Meditation Movement Routine to Calm Your Mind

Why Movement Before Meditation Matters

Preparing your body before sitting meditation helps:
- Releases physical tension
- Improves circulation
- Calms the nervous system
- Enhances mind-body connection

Research shows gentle movement before meditation can deepen your practice by 37% (Journal of Mindfulness Studies, 2022).

4-Step Pre-Meditation Movement Sequence

Follow this simple routine to transition from activity to stillness:

1. Side Sways for Spinal Mobility

1. Inhale: Reach arms forward and up
2. Exhale: Lower arms to sides
3. Repeat 3-5 breaths
4. Add lateral stretches:
   • Arms overhead, exhale left
   • Inhale center
   • Exhale right

2. Gentle Torso Twists

• Hold arms at shoulder height
• Rotate side to side
• Move with your breath
• 3-5 repetitions

3. Single Knee-to-Chest Stretch

1. Standing tall, inhale
2. Lift right knee, hug to chest
3. Exhale release
4. Alternate sides
5. 3-5 breaths per side

4. Dynamic Lower Back Release

• Slightly bend knees
• Place elbows on thighs
• Inhale: Straighten legs
• Exhale: Bend knees
• Flow for 3-5 breaths

Benefits of This Movement Practice

This sequence helps:
- Release physical tension
- Increase body awareness
- Transition to stillness
- Improve meditation focus

"Movement before sitting creates the ideal conditions for mindfulness" - Cara Bradley, mindfulness expert

Next Steps in Your Practice

After completing these movements:
1. Find a comfortable seated position
2. Notice your body's readiness
3. Begin your meditation practice
4. Observe enhanced focus

For more mindful movement practices, explore Cara Bradley's body-centered mindfulness techniques.