By Kara Witsoe, Northwest Region

Simply stretching, envisioning a peaceful location, taking deep breaths and moving can have profound, positive effects on the body. These exercises are part of mindfulness -- a type of meditation that focuses on developing an awareness of a person’s sensations and surroundings in the present moment to reduce stress, improve clarity, and enhance wellbeing. The ancient practice dates back thousands of years in Eastern society, and started to gain popularity in the US in the past few decades as an antidote to people’s busy, demanding lives.

Today, it’s the cornerstone of the Red Cross Northwest Region’s new Mindful Movement pilot program to strengthen the physical, mental, and emotional resilience of current and former military members. Simple exercises like guided imagery, full-body muscle relaxation, deep inhales, and walking meditations have lasting benefits that support long-term health.

Research has shown that practicing mindfulness may significantly reduce PTSD, anxiety, and depression by teaching present-moment awareness to manage trauma, calm the mind, improve sleep, and build coping skills for emotional regulation and chronic pain. Using the strategies can bolster performance and attention in demanding environments, cognitive functions, psychological well-being, and social relationships. It may enhance peak performance by improving focus, resilience, and sustained work under pressure.

Military life presents extra challenges that can take a physical and mental toll. Service members must grapple with frequent moves, deployments, long separations from family, high-risk and dangerous work situations, combat injury or trauma, and potentially difficult transitions back to civilian life. These stressors can be reduced by the skills taught in the Mindful Movement workshops.

“The program is designed to fit seamlessly into military life,” said Service to the Armed Forces Regional Program Manager Emily Woodford, who also teaches the classes. “The focus on practical, everyday movement helps participants build skills they can immediately apply during training, duty or daily life.”

Mental or emotional flexibility is a key component of the growing program. Participants can use the calming strategies they learn in the 45-minute classes anytime, anywhere. “Sessions can be offered in short time frames and in active environments—such as sports fields, gyms, libraries or community spaces—so they’re easily accessible to service members with demanding schedules,” shared Emily.

Classes offered throughout the region can accommodate small or large groups, including families. Kids and adults can take classes together and learn communication and coping skills that can help manage some of the challenges they will all face before, during, and after service.

“The program is inclusive, giving military families an opportunity to participate together in an activity that’s enjoyable and beneficial while strengthening their connections,” she said. “This shared experience helps reduce stress and normalize mindfulness in a way that feels approachable.”

As part of one of these families, Emily can empathize with the hardships and challenges that military community members face. She is excited to teach mindfulness strategies that can improve the lives of those who serve our country.

“The most rewarding part about this class is being able to teach easy and useful tools to those who continuously work in a stressful job environment, with the everyday stressors of being in a military family,” she reflected. “As someone who was a military spouse and an overseas deployer, I understand on a deeper level, and that allows me to connect with them.”

To learn more about Mindful Movement, sign up for a workshop or get information about becoming a volunteer coach, contact Emily Woodford at (253) 345-8031 or emily.woodford@redcross.org. April workshops are currently scheduled in Bonney Lake, University Place, Lakewood, and other Pierce County locations.