Yoga gifted me the profound knowledge of calming the endless chattering mind—chitti vritti nirodha, the stilling of mental fluctuations. At first, I believed this stillness could only be found through seated meditation or the precise alignment of asanas. But over time, I discovered that mindful movement in any form—whether it’s lifting weights, dancing, hiking in nature, or surfing the ocean’s rhythm—can bring the same sense of deep awareness and presence.
In a world that often pushes us to move faster, harder, or simply to burn calories, we lose sight of the fact that movement is a conversation with the body, not a demand placed upon it. When we move with intention, we cultivate strength—not just in the muscles, but in our connection to ourselves.
Moving with Intention: A Path to Somatic Awareness
To move with intention means shifting from a mindset of doing to feeling. Instead of exercising on autopilot, we focus on how the movement feels internally—the way the muscles activate, the breath flows, and the body responds. This awareness is at the heart of somatic movement, where we learn to sense and engage with our body from the inside out.
In her book Move, Caroline Williams explores how movement shapes not only the body but also the mind. Neuroscientific research supports what yogis have known for centuries: intentional movement has the power to calm the nervous system, improve cognition, and regulate emotions. Whether it’s a slow, controlled strength exercise or an intuitive dance, moving with awareness quiets mental noise and anchors us in the present moment.
Katy Bowman, in Movement Matters, reminds us that movement isn’t just about exercise—it’s about how we engage with our environment, how we sit, stand, walk, and interact with the world. She challenges us to see movement as essential nourishment, much like food. When approached with intention, even the smallest movements can become acts of self-care and connection.
Strength Beyond the Physical: Why Somatic Awareness Matters
Strength is often associated with numbers—how much weight we lift, how many reps we complete. But true strength goes beyond physical capacity. It lies in the ability to listen to our bodies, to move in ways that feel nourishing rather than punishing.
For women in perimenopause and beyond, this awareness becomes even more crucial. Hormonal fluctuations impact energy levels, joint stability, and recovery time, making it essential to move in ways that honour the body’s shifting needs. Some days, strength training might feel empowering; other days, a simple walk or mobility work might be what the body craves. By moving with intention, we respect these rhythms rather than forcing ourselves into rigid routines.
Yoga teaches us to cultivate both steadiness (sthira) and ease (sukha). In movement, this means balancing effort with mindfulness—engaging in resistance training while maintaining alignment, practicing Pilates with deep breath awareness, or even hiking while tuning into the sensation of each step. This integration of strength and awareness transforms movement from mere exercise into a meditative, embodied experience.
Embracing Movement as a Meditation
When we move with intention, we shift from exercise as a task to movement as a practice. It becomes a moment of presence, a way to reconnect with ourselves amidst the distractions of modern life.
Lifting weights becomes an act of grounding, feeling the muscles engage and support the body.
Yoga and Pilates become a means of recalibrating the nervous system, allowing breath and movement to synchronize.
Walking in nature becomes a moving meditation, where the rhythm of footsteps mirrors the rhythm of breath.
Surfing or hiking become ways of attuning to the natural world, feeling the ebb and flow of movement within a larger landscape.
No single practice holds the key—it’s about discovering what movement resonates with you and approaching it with presence. In doing so, we honour both the body’s wisdom and the mind’s need for stillness.
Movement is not just about reaching a goal—it’s about the experience itself. When we move with intention, we cultivate strength in body, mind, and spirit. The body leads, the mind follows, and the soul awakens.
By incorporating chitti vritti nirodha into movement—stilling the fluctuations of the mind through embodied awareness—we transform exercise into something deeper: a path to self-connection.
Let movement be your meditation. Let strength be a reflection of awareness. And let each step, each breath, each moment be filled with intention.
With love,
Shaini
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