It is surprisingly easy and effective to meditate, even if only for a few minutes, while exercising. You could think of doing so as a ‘mini meditation’. As with all mini meditations, the hardest part is remembering to do it but once the habit is formed you will find it can fit effortlessly into your exercise routine.
All forms of meditation, whether seated or active, involve the cultivation of mindfulness – paying attention to your present moment experience without attachment or judgement. And, like all meditation, meditating while exercising involves bringing awareness to a chosen object of focus.
You could hold your attention on one object of focus or you might prefer to allow your attention to move from one object of focus to another. Here are a few to experiment with:
1. Your breath – as you exercise tune into your breath without trying to change it. Simply notice how your breath feels – is it rhythmic or uneven, heavy or soft? When your mind wanders (it will!) do your best to gently re-focus on your breath. You may find your mind wants to engage in commentary e.g. ‘my breathing is so laboured’, ‘I’m so unfit’ etc. This is perfectly normal. Simply notice such thoughts and re-engage with the sensations of the breath.
2. Your body – as you exercise try focusing your attention on the part(s) of your body that is most active. For example, if you are running you could hold your attention on your legs and feet. Notice how your legs feel as they propel you forward; how your feet feel as they strike the ground; notice the air on your skin. When thoughts arise do your best to notice them without judgement before re-focusing your attention on the sensations of the body.
3. Your surroundings – if you are exercising outside consciously engage your senses and pay attention to your surroundings. What can you can hear, smell and see? Similarly, if you are exercising indoors engage your senses and tune into what is around you. Once again, when thoughts arise, simply notice them without trying to shut them down and re-connect with your surroundings.
4. A mantra – just as you might work with a mantra (a short phrase repeated continuously in your mind) during a more formal seated meditation practice, you could choose to use a mantra while exercising. It is a little embarrassing to admit but during Barack Obama’s presidential campaign I found myself repeating a version of his slogan (“yes I can, yes I can”) over and over in my mind while running. This happened quite spontaneously but I found it really helped me stay focused on my running rather than getting swept up in negative self-talk about how unfit I was!
How to get started
Next time you are exercising try meditating by focusing on one or more of the suggestions above – even for 1 or more minutes. When you first begin, it won’t be realistic to try to meditate for your entire exercise session. Whatever you can manage, however short, will still be beneficial. Experiment and see what feels good. Allow yourself time to settle into your exercise and when you are ready, decide what you are going to focus on and for how long. Then begin. Remember, it is inevitable that your attention will wander. Keep coming gently back to your object of focus over and over (this is meditation!) for as long as it is feels comfortable and stop when you have had enough. The more you practice the more enjoyable and beneficial ‘exercise meditation’ will become!
