Mindfulness, Movement, and Exercise

Sometimes, the simplest exercises carry the most charm. This week’s video tutorial explores teacups —a spiraling movement pattern said to have originated from a server who balanced cups on his hands to impress guests. With each sweep, arc, and turn, the body folds and extends, loosens, and finds flow. Using something light (a headphone case works perfectly), you’ll explore spirals led by the elbow...

Hello, and thank you for joining me. Nona makes a guest appearance in this one—sometimes helping, sometimes in the way—but she’s always part of the process. In this short tutorial, I explore how to transfer your weight from a seated position to your hands, and then into standing, before reversing the path back down again. We’ll begin in a figure four position. This setup gives you leverage: the fo...

Our shoulders are designed for freedom and versatility, but they often carry tension and restriction. This short flow is designed to help you feel the spiraling action of the shoulder—from the collarbone down to the hand—while opening up space for pressing, pulling, and everyday movements. In this sequence, we’ll explore: * Initiating movement from the hands, elbows, and shoulders * Using circular...

Moving your hips with curiosity and attention doesn’t just create freedom in your body—it also connects you to a sense of ease and support. In this guided sequence, we’ll explore how the tailbone, skin, and belly all work together to give the hips more space and your movements more flow. This practice requires nothing more than yourself, a little floor space, and a sturdy surface like a box or cha...

In this episode, Jenn guides you through a gentle but powerful hip sequence designed to connect your joints, build awareness, and invite lightness into your movement. Beginning in a hands-and-knees position, you’ll explore how shifting weight, adjusting your hands, and sliding into seated positions can transform the way your hips and legs feel. This flowing practice emphasizes: * Coordinating the...

This week’s movement snack is a quick, creative hip flow you can use to explore mobility, coordination, and seamless floor transitions. Starting from a seated position with your hands behind you and feet flat, you’ll move through a sequence that layers step by step: Tip and sweep – let your knees fall to one side and sweep the opposite leg forward and around. Reach and step – lift a hand, step int...

Welcome back to Body, Mind, Movement—I’m Jen, and this week’s tutorial is a deceptively simple core exploration that invites you to refine how you organize your spine, weight, and attention in a quadruped position. 🌟 What You’ll Practice This session starts on all fours, with toes flexed under. From here, the first focus is the tailbone—is it truly free to move? Many of us unknowingly "lock" the...

This simple movement sequence blends weight transfer, hip mobility, and just enough arm engagement to spark full-body awareness. Start standing. Slide your hands down your legs into a squat. Walk your fingers forward until you feel like you can bear weight into your hands. Then, shift your weight into them, hop your feet forward, straighten your legs, re-bend, slide your hands back up your legs, a...

What happens when you combine a forward fold, a down dog, a deep squat, and a bit of rotational play? You get a fun little movement sequence that wakes up your coordination, balance, and awareness—without requiring perfection. This short practice is all about weight transfer : from feet to hands, hips to heels, and back again. It gives your body a chance to explore grounded movement in a non-linea...

Do your hips ever feel sticky, stiff, or just...blah? Here’s a playful way to bring life and mobility back into your hips—no fancy equipment or long warm-ups required. I In this short sequence, I walk you through a figure-eight hip mobility sequence that’s become a staple in my own routine. It’s rhythmic, it’s dynamic, and it wakes up not only your hips but your coordination and sense of balance....

What does reaching overhead actually feel like in your body? In this short floor-based exploration, you’ll play with three different overhead positions—each one asking you to connect through the arm in a slightly different way. No props required (unless you prefer your yoga mat). You’ll begin on hands and knees, experimenting with pressing from the outer arm through the pinky finger. From there, y...

Have you ever felt like your hips were "stuck"? Maybe rotation feels clunky, or you just don’t know how to move through your torso without overcompensating somewhere else. This week, I’m sharing one of my favorite tools for unlocking rotation in a grounded, accessible way—using a broomstick (or, if you’re feeling fancy, a martial arts stick). In this short, playful video, I guide you through a sta...

Have you ever thought of your breastbone and pubic bone as steering wheels for your torso and pelvis? In this short and potent mini-lesson, I guide you through a simple floor-based movement that helps you feel how these two anatomical landmarks—your xiphoid process (at the base of the breastbone) and your pubic bone (at the front of your pelvis)—can influence how you roll, move, and organize your...

Hi friends, This week’s video is inspired by a question that came up twice in 24 hours—always a good indicator that it's worth addressing: 👉 “What do I do when I feel fear during a movement practice? How do I work toward the edge without pushing too far?” Fear is a natural part of movement, especially when there’s a fall involved, or a shift of weight into unfamiliar territory (hello, handstands...

Ever feel like your feet and hands are on completely different pages? 😅 Let’s change that. In this super short (and surprisingly fun) movement snack, I guide you through a simple weight shift—from foot to foot, then into your hands. 🌀 It’s a great way to:✨ Build body awareness🧘‍♀️ Prep for floor work or arm balances💫 Feel more in your body in just two minutes 🎥 Watch the video here and give...

Sometimes the simplest movements reveal the most. In this short, 2-minute video, I guide you through a gentle exploration of weight shifting—from your hands to your feet. You’ll get curious about how your hands feel on the ground, where your weight naturally wants to go, and how to build comfort transitioning that weight forward and back. This kind of practice helps build trust in your body, espec...

Recently, while teaching a workshop, I watched a participant transform her handstand—just by not squeezing her glutes. She had been told, as so many of us have, that engaging everything tightly—glutes, abs, shoulders—was the path to better balance. But when she softened that approach and focused instead on alignment and direction, she found new ease in her movement. In fact, she said it was the be...

In this short morning flow, I explore what happens when I lead with my xiphoid process—that small, bony landmark at the base of the sternum. It’s subtle, but powerful. As I rise from the floor to standing, letting this point initiate movement changes the entire experience. What happens when you lead with your xiphoid process? Can you sense how it helps direct your momentum or shift your orientatio...

Somatics Alone Won’t Save You (but they can help) Hey there 👋 In this two-part episode, I dove into something I’ve been mulling over for a while: the relationship between somatic practices and strength work. TL;DR? Somatics alone won’t save you—but they do have a valuable role to play. Let me explain. 👇 In the first 1/2 of the episode, I tell the story of a curious, body-aware student who pulled...

🌀 Flexibility Isn’t What You Think 🌀 When I was a kid, I could run the mile, crank out sit-ups, and even do a pull-up. But the sit-and-reach? Total fail. Despite looking the part, I’ve never been naturally flexible—and that disconnect has stuck with me. This week on Mindfulness, Movement, and Exercise , I’m diving into all things flexibility —what it actually is, how it differs from mobility, an...

What does it mean to use your core ? And when, exactly, does your trunk move with you—or rotate around you? Whether you're exploring movement on the ground or in the air, the answers lie less in brute strength and more in timing, coordination, and awareness. High-level athletes don’t just strengthen their core—they learn how to move with it, through it, and around it, depending on the task. In the...

Welcome back to The Mindfulness, Movement, and Exercise Podcast — Season 3 is here, and I’m kicking things off by busting a few myths. In this first episode, I dive into the deep squat obsession. You’ve probably seen the challenges — sit in a deep squat for 10 minutes a day and watch your mobility transform. But is it really that simple? We’ll talk about: * Why some bodies love deep squatting and...

In this 2 1/2 minute body scan, Jenn guides you through a short awareness exercise focusing on the arms. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe

In this three minute mind-body exploration, you will explore the sense of your feet, weight shifting, connection. At the end of the three minutes, you will feel more connected and grounded. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe

In this episode, Rachel Honeyman shares her journey of entrepreneurship, self-defense, and personal growth, offering valuable insights and practical advice for women looking to empower themselves in both business and life. Rachel discusses how she built her self-defense company and how female empowerment became the driving force behind her work. She highlights the importance of trusting your intui...