Take Your Workout to a Whole Different Level
Gone are the days when we could just simply work out, in a high-paced world filled with distraction and stress mindfulness training can change your fitness routine for lifetimes. Having movement as part of a healthy life formula is important yet coupling that with mindfulness and meditation tools can help reign in on your fitness journey even more. Related: You May Also Like How Powerful is Mindfulness Meditation and Fitness for Your Health?
What is Mindfulness and Meditation?
Mindfulness (which is not about sitting still with legs crossed) Paying full attention in the present moment without judgment. That means be mindful of your thoughts emotions and sensations without reacting to them. Mindfulness is applicable everywhere in life, including exercise where it helps you remain focused and present during your sessions.
Meditation – Meditation is a formal practice in getting the sun to think differently, it involves concentration on an image or mantra along with deep breathing exercises. It can be done on its own or in the contemplative practice.
Advantages of Merging Mindfulness and Meditation in Fitness
1. Better Focus and Attention
Mindfulness: Mindfulness is practiced by one during a workout to make sure that the mind does not wander around, thus it helps you increase your ability of concentrate on the task at hand. By being more in the moment, you can complete exercises with better focus and precision leading to safer workouts that are more efficient.
How to Apply:
Breath Practice: As you move, practice paying attention to your breath.
Body Awareness: Be mindful of what you are feeling in your body while working out, eg muscle contraction and stretch
2. Reduced Stress and Anxiety
Mindfulness and Meditation both are stress-free tools. These practices of mindfulness reduce levels of cortisol and help with anxiety; they also cultivate a greater sense of peace. Using these steps in your exercise program, it will help with stress and overall mental health.
How to Apply:
PreWorkout Meditation – Try meditating for a few minutes to calm your mind and decrease anxiety.
Post Workout Reflection: Be Mindful Post workout (Learn to meditate after your workouts. The objective is to relax more and develop clarity in hindsight.)
3. Improved MindBody Connection
By developing this kind of mindfulness, you will have an ever-increasing awareness to the mind-body connection and begin to understand how your body responds when exercising. This increased awareness makes a better workout that equates to improved physical performance.
How to Apply:
Introduction to Body Scanning: Pre and post-training of your body (this is a thorough mental review of which areas are uncomfortable or have built up muscular tension)
SLOW AND LOW-Motion: Think about each movement being used to execute the different physical exercises, concentrating on correct alignment and executing perfect form.
4. Improved Recovery and Injury Reduction
When you meditate, your body relaxes and the muscles soften key components to speedy recovery from illness or surgery. This in a way will help the to recover fast and also avoid injuries.
How to Apply:
Attached you can find the mindful stretching sequence that I have and offer, perfect to go through as your cooldown set of stretches.
Listen to your body and utilize mindful movement to identify early signs of overuse or strain.
5. Yes, you will be more motivated and have fun.
One way to enjoy your workout more is through mindfulness and meditation that keeps you present and mindful so as not get zoned out. By emphasizing the positives in exercise and by embracing the journey, you will keep your motivation to achieve any fitness goal on top-notch.
How to Apply:
Start a gratitude practice: Spend some time before your workout thinking about what you are grateful for including things like how well your body works and the ability to sweat.
Visualize Success: Picture yourself reaching your fitness goals; picture in detail the rewards that exercise has to offer.
Adding a Dash of Mindfulness and Meditation to Your Workout
1. Mindful WarmUp
Begin your routine with a mindful warmup to connect and condition the body, mind. Concentrate on every movement by applying your breath and sensations of how the body is feeling as you warm up.
Example Routine:
Deep Breaths: Deeply inhale through your nose & exhale it out of the mouth.
Gentle Movements – Practice gentle movement (e.g. shoulder rolls, leg swings) with focus on how your body moves and the sensations you feel.
2. Mindful Exercise
Practice mindfulness by keeping the presence and attention in your training. Stay undisturbed and focus on your sensations of movements, alongside with breathing.
Example Techniques:
Breath: Sync your breath with all activities of the day, like taking a slow and deep inhalation during the eccentric part & exhalation on the concentric phase.
Sources of Energy: Focus on Proper Muscle Alignment and Engagement In All Exercises
3. Meditative CoolDown
Finish your session with a meditation cool-down to help you recover and relax. Take the time to think about your workout and meditate.
Example Routine:
The slow controlled movements and focus on your breath and body sensations can be achieved by following these simple steps: Gentle Stretching
Mirror: Take a few moments to be either seated or laying down and practice some deep breathing while reflecting on your workout.
4. Regular Meditation Practice
Make meditation a regular addition to help supplement your fitness practice. This can be performed in isolation from your training or as part of a cool-down.
Example Routine:
Meditate with Guided Meditation: Try a meditation app or use online resources that guide you through different meditations focusing on relaxation and mindfulness.
Find several minutes for a Silent Meditation concentrating on your breath or repeating a positive affirmation.
Starting to Practice Mindfulness and Meditation in Your Fitness Routine
1. Yep, even slow and small: Small little mindfulness or meditation practices to start with that should gradually become longer as they continue.
2. Be Patient: Mindfulness and meditation need to be practiced regularly for you to start experiencing the benefits so ensure that you are sticking with your practice at all times.
3. Use Resources: There are many resources to help calm and peace like mindfulness apps, guided meditations as well fitness classes offer your practice guidance during this process.
4. Be Patient: It will require time before you start to see better mindfulness and meditation skills. Be patient with yourself and continue your practice,
Conclusion
Whether it be through Walking in Stillness or using Headspace, the integration of mindfulness and meditation into exercise has proven to increase focus, reduce cortisol levels (a stress hormone), shorten recovery time as well as provide much-needed motivation. By developing a mindful exercise habit and practicing mindfulness through meditation regularly, you can take your workout to the next level of awesomeness while improving overall mental health.
Both in the mind of a long-term fitness enthusiast and that of only recently jumped on board, practicing mindfulness or meditation can help you create your dream routine. Get to try these out today and see how they can usher in a brand new workout routine for you, with numerous other benefits throughout your life!