Hey there, fitness lovers! šļøāāļø If you’re reading this, chances are you are working on improving your physical health and wellness. But have you thought to incorporate meditation into your fitness toolkit? I know. It sort of sounds a little ‘woo-woo’ to those who’ve never been exposed to it! I used to think the same thing. But once I tried it, I realized that meditation was the missing puzzle pieceālike finding the perfect pair of sneakers that raises your workout level. But we should really get down to meditation techniques that are a no-brainer and will fit right into furthering your overall fitness journey.
Why meditate?
Before we get into the techniques, let’s discuss why it might be of interest to you; especially as a fitness enthusiast. Think of meditation as cross-training for your mind. Just like you work out strength, flexibility, and endurance, meditation helps develop concentration, releases stress, and boosts mental clarity. Less stress and higher focus lead to better workouts and, perhaps, more and more of your personal bests!
1. Mindful Breathing
Let’s start with the easiest technique out there: mindful breathing. Think of it as a meditation gateway drug that can be used almost anywhere! All you need to do is take a moment to sit comfortably or even stand if you prefer. Close your eyes. As you breathe in through your nose, count to four. Hold the breath for a moment, and slowly exhale through your mouth for four more counts. Repeat this a couple of times.
This technique can be particularly useful when combined with working out. I like to mindfully breathe for a few minutes to clear my head and ground myself prior to initiating an intense training session. To get the best with this technique, combine it with visualizing your workout, and you’ve set an extremely motivating intention!
2. Meditation Apps
If you are a little more of a techie type of person, you will likely find guided meditation apps quite to your liking. There are tons of apps, such as Calm, Headspace, and Insight Timer, which all have guided sessions of different needs and difficulty. Think anxiety relief, sleep improvement, or ones tailored to help with athletic performance.
Here’s a little secret: back in the day, I would listen to a 10-minute guided session in the locker room just before hitting the gym. It does wonders! It not only calmed my nerves but also put a really positive spin on my workout. Besides, you carry a virtual coach in your pocket. Quite cool, isn’t it?
3.Body Scan Meditation
My body scan is one of my personal favorites. It’s especially good for those times after an exercise when the muscles are aching or after a long day when all you want to do is let it all out. For this meditation, you find a comfortable placeālying on a mat or even a bed is just fine!
Bring the awareness of your focus to your toes and feel any sensations there. Slowly ascend and notice each part of the body in turn, pausing to observeāfoot, calf, thigh, and so onāthere is no rush. It truly allows you to connect deeply with your body and can even facilitate healing after a workout.
4.Walking Meditation
So why sit when you can walk? If you don’t enjoy sitting in serene silence, walking meditation could very well suit you. It’s as simple as walking!
As you walk, pay attention to the rhythm of your breath and feel your feet touching down with each step. You may look a bit foolish here and there if you’re outside, but who cares? You’ve focused your mental energy toward becoming clearer, and you’re also getting your steps in! Bonus points for being outdoors, particularly on a sunny day!
5. Visualization of Meditation
Last and not least, visualization is the king of all techniques. This is perfectly combined with any exercise or workout routine. Imagine yourself doing that deadlift perfectly, crossing the finish line of a race. Spend a few minutes just closing your eyes and picturing the whole procedure. As you see it, feel the energy and hear the sounds.
I remember visualizing myself, feeling strong and unstoppable while running for my first 5K. It made such a difference on race day!
This is how meditation can be added to a fitness schedule
So, how can you fit meditation into your busy fitness schedule? Start small! Spend just five minutes a day with one or another technique. Then add more time as you get more comfortable. Even a few minutes can really change how you feel and your focus.
Maybe you want to set a reminder on your phone or pair your meditation with something else that you do regularly, like the cool-down after a workout. Make it a treat, not a chore!
Conclusion
Meditation may not give you a six-pack in a day, but it will surely do a real number on an improvement in general well-being and clarity of mind. A few minutes’ practice of each of these undermentioned simple techniques can brighten a lot more than just your workout routine. They’ll improve how you deal with issues in daily life.
So try it! Sit in these moments, because you deserve it. Tell me what techniques you try and how they help you become a better person. And let us all hold hands and promise to find our zen together! š§āāļøš
