A Tibetan monk sitting quietly cross-legged and a muscle-bound football player in the weight room may not have much in common at first glance. Look deeper, however, and you'll realize both these individuals benefit from the practice of mindfulness. Meditation -- whether through seated or active practice -- allows the mind to focus and remain in the present moment. This attentiveness means you'll be listening to your body more -- you'll know when to push harder and when to pull back, increasing the effectiveness of your workout and reducing injury potential.
Step 1
Pause for a moment to focus your breath before you begin your workout. In "Finding the Still Point," Zen teacher John Daido Loori notes that the breath and the body are linked, that "[in] working with the breath you are automatically working with the body and mind." Easy, calm breathing helps to relax the body and prepare the lungs for efficiency during exercise.
Step 2
Scan your body. Bring your awareness to your physical self and note how you feel: tired or energized, lethargic or restless. If you like, move your arms, legs, torso and neck a bit to check for any tightness or pain. Contrast how you feel with your planned workout -- you may need to pay special attention to a muscle or adapt to a change in energy level.
Step 3
Set an intention for your exercise: strength, endurance, flexibility or relaxation might be good options. Buddhist monk Geshe Kelsang Gyatso teaches that reviewing motivations is essential to good mediation practice, as it reminds the practitioner of her purpose.
Step 4
Begin your workout. Focus your attention on the mechanics of your movement -- the rhythm of your feet hitting the ground, the contraction of muscles, the heavy feeling of a weight in your hand.
Step 5
Acknowledge your thoughts when they arise; then let them go by bringing your attention back to your breathing. Following your thoughts means you lose your awareness of the present moment and "zone out." Doing this during a workout could mean that you risk an injury because you aren't paying attention to form or mechanics.
Step 6
Pause again when your workout is complete. Take a moment to acknowledge your effort and let go of any attachment to the result -- good or bad. In "The Complete Book of Running for Women," Claire Kowalchik notes that thoughts become self-fulfilling prophecies -- too much focus on outcome detracts from your ability to do and appreciate your best effort, each and every day.
Tips and Warnings
- Don't get too concerned about your meditative ability -- or the lack thereof -- on any particular day. Meditation is called a practice for a reason, and just like your workouts, some days will be better than others.
- Don't confuse meditation with "zoning out" -- always pay attention to your body and your surroundings to stay safe and healthy.
References
- Finding the Still Point; John Daido Loori; 1996
- The New Meditation Handbook; Geshe Kelsang Gyatso; 2003
- The Complete Book of Running for Women; Claire Kowalchik; 1999
- Mayo Clinic: Mediation: A Simple, Fast Way to Reduce Stress
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