There is always refraction when you look down into the water. The water distorts what you’re trying to see. It makes the information you take in sesquipedalian, loquacious, and multifaceted.

If your eyes can’t be relied upon, what other senses can you use to find clarity when you’re in the pool?

Can you use exteroception and let your skin tell you the air’s temperature or your hair tell you the direction of the wind or smell if a change in the weather is coming?

Can you use proprioception and let your feet tell you where you are in space, or can the back of your back tell you about your posture?

Can you use interoception and feel how your body breathes and your heart nourishes you?

Can you use kinesthesia and confirm all your joints are smiling and that you’re moving with grace and ease?

Moving mindfully is bringing your whole body to your experiences, not just what you see. Next time you want to add some mindfulness to your movement practice, engage all your senses and notice how much richer the experience will be. You’ll get better information, in a shorter time, with less stress. Sometimes brevity is found through complexity.


If you enjoyed the Refraction essay, read these:

Sound as an Ally

Meditation prompts


If you want to listen to a mediation, try these:

Sunny and Bright

Vacation Mindset

Water Ripples


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girl swimming underwater in the ocean in a bikini. Because of the water's refraction, her image is slightly distorted.  The text says 'refraction' in a script font.



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