Mindful Movement for Stress Reduction
Mindful Movement for Stress Reduction
Mindful Movement: Calm Your Body, Calm Your Mind

Are you stressed and struggling to stay grounded? When you're faced with challenges, how do you respond? Do you wish for better tools to overcome them?

If this sounds like you, then Dr. Kirstie Fleetwood Meade’s “Mindful Movement” program is the perfect solution! Each video is just 3 minutes and uses simple movement to help you reduce stress in your daily life, align your body and mind, and ground yourself.

Join Dr. Kirstie for just 3 minutes and calm your body... to calm your mind. 😌

Debbie Rowell , Level 13
Deborah Seary , Level 24
Xiaolu Coffey , Level 39
Debbie, Deborah, Xiaolu and 1371 others joined this program
At a Glance
Beginner
28 videos (Avg 2 min)
2 mins average length
Benefits
•Reduce Stress
•Relax
•Get Focus
▼

Week 1

1
Thumbnail image for Building Body Baseline
Building Body Baseline
3:51

2
Thumbnail image for Fight the Fight
Fight the Fight
2:33

3
Thumbnail image for 4 / 4 / 6 Breath
4 / 4 / 6 Breath
3:02

4
Thumbnail image for Expansion vs. Contraction
Expansion vs. Contraction
3:07

5
Thumbnail image for 5-Step Holding
5-Step Holding
2:55

6
Thumbnail image for Mindful Walking
Mindful Walking
2:10

7
Thumbnail image for Picture Tranquility
Picture Tranquility
3:16

▼

Week 2

1
Thumbnail image for Softening Body Tension
Softening Body Tension
3:10

2
Thumbnail image for Ground the Flight
Ground the Flight
3:08

3
Thumbnail image for Color Breath
Color Breath
2:15

4
Thumbnail image for Express Your “Yes”
Express Your “Yes”
3:28

5
Thumbnail image for Physical & Mental Grounding
Physical & Mental Grounding
2:11

6
Thumbnail image for Grounded Walking
Grounded Walking
3:01

7
Thumbnail image for Bathing Light
Bathing Light
2:53

▼

Week 3

1
Thumbnail image for Progressive Muscle Relaxation
Progressive Muscle Relaxation
3:14

2
Thumbnail image for Defrost the Freeze
Defrost the Freeze
2:13

3
Thumbnail image for Rib Breath
Rib Breath
3:04

4
Thumbnail image for Know Your “No”
Know Your “No”
3:01

5
Thumbnail image for Arms Crossed
Arms Crossed
1:47

6
Thumbnail image for Gratitude Walking
Gratitude Walking
2:40

7
Thumbnail image for Seeking Guidance
Seeking Guidance
4:29

▼

Week 4

1
Thumbnail image for Light Body Taps
Light Body Taps
2:32

2
Thumbnail image for Forget Fawning
Forget Fawning
3:43

3
Thumbnail image for Rectangle Breath
Rectangle Breath
1:55

4
Thumbnail image for Finding Focus
Finding Focus
2:06

5
Thumbnail image for Tech Neck Stretch
Tech Neck Stretch
3:16

6
Thumbnail image for Mindful Listening
Mindful Listening
2:23

7
Thumbnail image for Visualizing Success
Visualizing Success
4:16

Videos

Building Body Baseline
Building Body Baseline
Daily Theme: Body Baseline | Start by getting a good understanding of your current baseline of mind and body connection by taking a snapshot of what you’re feeling throughout different parts of your body.
Fight the Fight
Fight the Fight
Daily Theme: Stress Response | This video will demonstrate some mindful movement exercises to help regulate that urge to immediately go into fight mode from a heated argument or anger stuck in your body.
4 / 4 / 6 Breath
4 / 4 / 6 Breath
Daily Theme: Breathwork | Breathing practices move our nervous system from fight or flight – stress response - to rest and digest (the parasympathetic nervous system).
Expansion vs. Contraction
Expansion vs. Contraction
Daily Theme: Embodied Movement | Use your body to make yourself big, spacious, open, and expansive. Or make yourself small, contracted, and shrinking down. The amount of physical space you inhabit affects your body connection and your intentions.
5-Step Holding
5-Step Holding
Daily Theme: Ground Control | This grounding exercise will help you come back to the present moment, becoming more aware of your body in space – your "proprioception."
Mindful Walking
Mindful Walking
Daily Theme: Mindful Walking | Intentionally connecting your mind to body as you take each step has proven to help you relax and ground yourself even through the most stressful times.
Picture Tranquility
Picture Tranquility
Daily Theme: Visualization | Visualizing a tranquil place has proven to help lower stress levels and help connect your mind and body back to a calmer baseline.
Softening Body Tension
Softening Body Tension
Daily Theme: Body Baseline | Bring awareness to areas of our body that hold tension and learn how to soften those areas with mind and body connection and breathwork.
Ground the Flight
Ground the Flight
Daily Theme: Stress Response | If you feel the urge to run away when you are stressed or overwhelmed, try this exercise to release those feelings in your body, in order to remain present and calm.
Color Breath
Color Breath
Daily Theme: Breathwork | This breathing practice helps you visualize and assign a color to positive energy to inhale and negative energy to exhale which will help you relieve stress and feel calm.
Express Your “Yes”
Express Your “Yes”
Daily Theme: Embodied Movement | Embody a full "Yes" position that accepts ownership of your intuition, choices, and connection to others.
Physical & Mental Grounding
Physical & Mental Grounding
Daily Theme: Ground Control | When you feel overwhelmed, use this technique to ground yourself by using physical objects to help you return to the present and regain control over our mental state.
Grounded Walking
Grounded Walking
Daily Theme: Mindful Walking | Combine a simple grounding technique with our walking practice. This is perfect for bringing you back to your surroundings if you are feeling a bit disconnected from yourself, spaced out or overwhelmed.
Bathing Light
Bathing Light
Daily Theme: Visualization | In this video, we’ll be using a technique from EMDR (Eye movement desensitization and reprocessing) therapy to give that unknowing source of stress a visual and replacing that with a light source that keeps flowing.
Progressive Muscle Relaxation
Progressive Muscle Relaxation
Daily Theme: Body Baseline | If you’re struggling with insomnia, or you’re feeling particularly tense after a stressful day – try this muscle relaxation move to feel the release of tension and stress that’s built throughout the day.
Defrost the Freeze
Defrost the Freeze
Daily Theme: Stress Response | When you have those moments you feel frozen or stuck, try this exercise to help you thaw out and loosen yourself from the situation at hand.
Rib Breath
Rib Breath
Daily Theme: Breathwork | When you’re stressed your breath is shallow so this exercise will help bring oxygen back into your body and relieve stress physically and mentally.
Know Your “No”
Know Your “No”
Daily Theme: Embodied Movement | Embody a full "No" position to help yourself set boundaries that take back power to ourselves, our choices, and our own agency.
Arms Crossed
Arms Crossed
Daily Theme: Ground Control | Today we’re practicing a soothing touch technique that will calm you down if you’re feeling overwhelmed or in need of some grounding.
Gratitude Walking
Gratitude Walking
Daily Theme: Mindful Walking | Starting with our mindful walking practice, this week we will be connecting to gratitude, from an embodied perspective - bringing the experience of feeling of gratitude into our bodies.
Seeking Guidance
Seeking Guidance
Daily Theme: Visualization | In this video, visualizing a wise figure can help you find clarity in everyday problems when you’re feeling stuck or uncertain about things in your life.
Light Body Taps
Light Body Taps
Daily Theme: Body Baseline | When you’ve had a long day and feel zoned out – try these light taps all over your body to wake up those sleepy cells and boost your energy levels.
Forget Fawning
Forget Fawning
Daily Theme: Stress Response | When you find yourself fawning to avoid conflict, this exercise will help you break that pattern and be authentic and genuine to your values.
Rectangle Breath
Rectangle Breath
Daily Theme: Breathwork | When you’re unable to focus or just out of touch with your body, this simple breathwork exercise and tracing a rectangle will help snap you back to your body.
Finding Focus
Finding Focus
Daily Theme: Embodied Movement | This exercise will help you to find focus physically to improve your focus mentally.
Tech Neck Stretch
Tech Neck Stretch
Daily Theme: Ground Control | Try these simple at-work neck twists to reduce tension that builds up in the neck and vagus nerve.
Mindful Listening
Mindful Listening
Daily Theme: Mindful Walking | Take a moment to really listen to your surroundings outside and pulse inside and see what emotions and feelings are invoked.
Visualizing Success
Visualizing Success
Daily Theme: Visualization | Set yourself up with success by using this technique of visualizing your most successful and productive day.
At a Glance
Beginner
28 videos (Avg 2 min)
2 mins average length
Benefits
•Reduce Stress
•Relax
•Get Focus
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