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Mindfulness in Motion: Combining Meditation with Exercise

Introduction

When there are deadlines to meet and places to be, who has the time for meditation and exercise? Life has become such a whirlwind of activities that getting from one task to the next becomes the foremost priority. And the time needed for personal well-being takes a backseat. 

However, once people realise how beneficial mindfulness can be to their overall well-being, taking time out for themselves will take precedence over other mundane tasks. 

Mindfulness is an ancient practice that has been around for centuries. But this movement has now been taken up by the mainstream fitness industry and is being adopted by modern fitness enthusiasts for its amazing benefits. 

Mindfulness in motion has become part of the alternative healthcare industry which is now worth $41.9 billion.

Read on to find out about the power of combining mindfulness and meditation with exercise.

Mindfulness in Motion: Combining Meditation with Exercise

What is Mindfulness in Motion?  

It refers to the practice of involving mindfulness in physical movement.

Mindfulness is the ability to be completely aware of the present moment and of the surroundings, without reacting to them. It is the strength to connect with yourself, with your feelings and actions, and with whatever is happening around you. 

It is not something out of the ordinary. In fact, it is an innate ability that we need to access and put to good use. 

When applied to motion, it allows individuals to engage fully in their physical activities, paying attention to each movement, muscle, and breath with increased awareness.

This concept has deep historical roots, tracing back to ancient practices like yoga and Tai Chi. Both of these traditions are based on the principle of aligning mind and body through mindful movements. 

When we become fully present in our physical activities, we reduce distractions and gain more focus and efficiency. This can improve coordination, reduce stress, and increase performance. 

This practice came into the spotlight late in the 1990s when Buddhist meditation breathing exercises were combined with Western medicine and psychology by Jon Kabat-Zinn, a medical doctor at the University of Massachusetts.

What is Meditation?

Meditation is the technique used to acquire a state of calm and focus. It involves different practices to achieve mindfulness. It is done in a quiet, seated position, while focusing on the breath or repeating a mantra, to achieve the goal in mind.

Meditation exercises are usually practised for a set amount of time.

Benefits of Mindfulness in Motion

Countless benefits to both physical and mental health can be achieved with mindfulness and meditation. These include:

  1. Better sleep
  2. Reduced stress
  3. Boost in the immune system
  4. Decreased anxiety
  5. Decrease cognitive decline
  6. Improved focus
  7. Improved mental health
  8. Pain management
  9. Increased awareness
  10. Lowered blood pressure
  11. Improved cardiovascular health

Combining Meditation with Exercise

There are many meditation exercise examples that will help you experience positive changes in your health and attitude towards life. It will not be easy initially to sit still and stay calm. Luckily there are instructors who can guide you to achieve that state. 

Here are some common meditation exercises you can try:

Mindfulness Meditation

Sit comfortably in a quiet room and focus on your breath. Pay attention to how you inhale and exhale.    

This will result in an increased awareness of yourself, letting you control your emotions and reduce stress.

Body Scan Meditation

For this meditation exercise, lie down and slowly direct your attention to different parts of your body. Start from your toes and move up to your head. Notice if there is any tension or discomfort in any part of the body and then try and consciously relax each area.

As a result of this, you will feel relief from physical tension, improved focus, and relaxation.

Walking Meditation

Walk slowly and mindfully, paying attention to each step. Focus on the feel of your feet touching the ground, your breathing, and your surroundings.

When you practice this form of mindfulness, you will feel an increased sense of awareness and stress relief.

Transcendental Meditation (TM)

For this technique, close your eyes and sit quietly while repeating a mantra provided by a TM instructor. Repeat this for 20 or so minutes. Do not get distracted by any thoughts.

The benefit of this is deep relaxation, reduced stress, and more mental clarity. 

Breathing Meditation 

Focus on your breathing. Practice different breathing techniques like deep belly breathing, alternate nostril breathing, or the 4-7-8 technique. Pay close attention to the rhythm of your breath and its calming effect.

This meditation exercise increases the flow of oxygen, helps bring down stress levels and provides a boost of energy.

Visualisation Meditation

Close your eyes and imagine a quiet and tranquil place. It could be a beach or a forest. Apply all your senses to imagine the scene. Listen to the waves, feel the sun on your skin, smell the dew drops on the grass. Hold these thoughts for a few minutes.

This method will help you reduce stress and feel calm and relaxed.

Chakra Meditation

Focus on the seven energy centres (chakras) in your body.  Start from the base of your spine and go all the way to the crown of your head. Think of each chakra as a ball of energy and imagine it glowing brightly.

This helps balance energy in the body and creates emotional well-being.

Mantra Meditation

Sit in a quiet space and silently repeat a mantra. It could be a word, phrase, or sound over and over again. Focus on the vibration of the mantra and the sense of calm it brings.

The result is that you will have a calm mind, reduced anxiety, and greater concentration.

Focused Attention Meditation

For this form of meditation exercise, focus on an object like a candle flame, a mantra, or your breath. Concentrate purely on this object and bring your attention back whenever your mind wanders.

This will help you build concentration, improve mental clarity, and increase mindfulness.

Sound Meditation

Sit quietly and listen to ambient sounds or instruments like a Tibetan singing bowl or gongs. Focus on the sounds and let them make you completely calm and relaxed.

The result is reduced stress and improved sense of hearing.

Play around with different styles to find the one that suits you best.

Tips for Mixing up Meditation and Exercise

Whether you meditate before or after exercising, adding mindfulness practices into the mix can help create a focused and balanced workout. Here are some practical tips:

  • Meditation before exercise can help clear your mind and bring down stress levels.
  • Meditation after exercise can help you wind down and relax decreasing tension in the muscles
  • Begin your workout by setting a clear intention. Do you want to stay focused, push through discomfort, or simply enjoy movement? This will help keep you focused on the task at hand.
  • Use your breath as an anchor throughout your workout. Breathing exercises, such as deep belly breathing or controlled inhales and exhales, help maintain focus, regulate heart rate, and enhance stamina. 
  • Practice a body scan before, during, or after your workout. Check-in with different parts of your body to make sure there is no tension, pain, or sensations. 
  • Stay engaged by focusing on each movement, breath, or sensation. Do not get distracted and enjoy the process. 

Final Word

When you combine mindfulness with your movements, you will be more aware of your body and mind. It could be through any form of workout or even a simple walk, but the result will be a moment of clarity and calm.

Start with baby steps if you like. Engage your muscles. Feel yourself relax and become more grounded in all aspects of life.

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