Mindfulness During Workouts
Do you ever find your mind wandering while you workout? Maybe you start thinking about your To-Do list, whether or not you hit “reply” or “reply all” on that last work email, or creative ways to get revenge on your trainer for making you hold that last plank for five minutes.
Sometimes it’s fine to let our minds wander while we workout. It may encourage our brains to solve a problem or come up with an idea. It’s the same theory as when you get stuck on a tough problem at work and your boss suggests you take a walk - movement distracts the brain and lets it work through problems.
Other times, though, when we workout we want to stay mindful and focused on what we are doing. Being mindful keeps the stressful or distracting thoughts away. It can even improve the efficacy of your workouts by helping you focus on exactly how your body feels and where it needs attention.
Mindfully listening to your body helps you understand it better. Is the pain you are experiencing telling you that you need to stop? Or is it the discomfort that comes with progress and growth? Learning the difference can help prevent injury.
Additionally, if you have always wanted to try meditating but sitting still just isn’t your thing, you can incorporate your meditation into your workout. Two birds, one stone and all that.
Here are six tips for incorporating mindfulness into your workout:
Remind yourself of your why. Before you begin your exercise, pause and reflect on why you want to meditate while you work out. Are you training your brain to stay focused or redirect away from negative thoughts? You may also want to consider why you are working out. Keeping your goal in mind is a great way to stay focused and push through the more challenging parts of your exercise routine.
Put down the electronics and take off the headphones. Take a break from watching the news or listening to your favorite playlist or audiobook while you work out. Instead, be fully present in the moment and attentive to where you are and how you feel.
Focus on how you feel. Really listen to your body. Is a particular exercise harder or easier than the last time you did it? Does one area need more attention?
Pay attention to your breath. If you start to become distracted, refocus on your breath. You can also use a specific movement as an anchor point, such as every time the kettlebell touches the ground or every time your knees bend into a squat.
Accept where you are right now. One of the most challenging aspects of mindfulness is learning to accept the present moment for exactly what it is. For example, appreciate what you are doing instead of wondering when the workout will be over or becoming fixated on how much your triceps are hurting.
Practice kindness. By this we mean be kind to yourself. Can’t do as many reps today? That’s fine. Meet yourself where you are at, accept your limitations where necessary and be kind to yourself.