Meditate while You Move to Reduce Stress


Stress often is categorized as either positive or negative. Positive stress allows us to evolve and change naturally, whereas negative stress removes or depletes our ability to effectively cope with life. One natural remedy for reducing the negative stress is the new Meditative Movements™ exercise program.

Research has shown that exercise is effective in managing stress. Affirmations are positive, simple statements a person repeats out loud or to one’s self; repeating affirmation mantras are a conscious way to direct your mind to focus on who you are becoming. Combining both exercise/care for self and affirmations/care for the soul is the foundation of this revolutionary new approach that can remove the effects of the negative stress from your mind, body, and being while preventing additional negative stress.

It is the combination of movement and affirmation that makes the difference. Feeling energized and excited about life are some of the results of this new approach.

The program begins with centering affirmation mantras that are repeated during the warm up. Centering affirmations focus your attention on your own uniqueness and being-ness. The breath of life flows through you, and centering affirmations reaffirm a conscious connection to your innate spiritual being. I like to think of centering affirmations as the heart of the matter.

At the heightened level activity, energizing affirmations are spoken. Energizing affirmations spark your being’s innate goodness and humanness and align your thoughts to the force of nature that supplies our energy. Your energy and enthusiasm for life enables you to embrace life more fully.

As your being is filled with the centering and energizing powers, it is natural that negative thoughts and feelings that no longer support your higher good are released. Releasing affirmations are paired with the cool down and offer a way to let go of past struggles, disappointments, and stress.

Below is a sample of a warm up, heightened level and cool down exercise:

Slowly lower your chin towards your chest, inhaling through your nose. Feel your stomach expand as it fills with air. Exhale (release the air through your mouth) as you move your arms from your sides up and over your head, returning your head back to its original position. Feel your stomach return to its original position. As you bring your arms down and in front of your body, lower your chin again to your chest, inhaling
through your nose. Now as you move your arms up say, "I AM." Inhale as your arms are returned to your sides. Repeat as needed.

Lie on your back with both of your feet on the floor. Slowly lift your right foot off the floor (foot flexed), bringing your knee towards your chest. Grab your knee with both hands and gently bring your knee closer to your chest. Hold the position. Slowly return your right foot to the floor. Now lift your left foot off the floor, bringing your knee towards your chest. Grab your knee with both hands and gently bring your left knee closer to your chest. Next time you raise your right foot and bring your knee to your chest, say the affirmation, "I am good enough" or choose your own affirmation. Hold the stretch; then inhale, lowering your foot. Repeat as needed.

Your right hand is clenched in a fist. Slowly lift your right arm up the ri ght side of your body and bring your arm over your head. Hold the position as you slowly open your hand. Say the affirmation "I release all stress" or choose your own affirmation. Continue to hold the stretch while saying "I release all stress" three more times. Return your right arm to your side. Perform the same movement on the left side. Repeat the movements on both sides as needed.

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Ellie Peterson
Ellie Peterson, creator of the Meditative Movement technique, teaches individuals how to listen to their mind and body so they can be healthier, happier and feel whole. A recent University of Minnesota research study found that her Meditative Movements reduces anxiety, depression and fatigue, while improving emotional and functional well-being in individuals with chronic health conditions. Learn more at Contact Ellie at [email protected].



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