It is common to hear runners talk about zoning out during long runs. Many have long claimed that they get more creative ideas and are able to work through problems on long runs as well.
Yet, the concept of combining running and meditation has not been talked about as much. That is a shame, since many runners can benefit from learning the art of running meditation. Many may already be doing something similar without even knowing it, and knowledge could enhance the experience and the results.
Benefits of Combining Running and Meditation
Meditation is more than just sitting with your legs crossed in complete silence and humming. It can be done sitting or standing, and is practiced in different ways around the world.
The basic premise is that you control your breathing and make a connection between your body and mind. Greater awareness to your environment and how your body works comes as a result of meditation.
When you do combine running and meditation, there are quite a few benefits:
– Your runs become more enjoyable. Just by remaining alert to your surroundings and awakened to your body, you will find more satisfaction and joy in running.
– It is easier to push through difficult portions of a run or race. There are times when a runner must control their mind to get through a physically demanding pass. That is much easier to do when you have the power of meditation to fall back on.
– You become more alert to your surroundings, which makes for a safer run.
– Your mind relaxes and you feel less stressed at the end of the run. This is a big perk of meditation, and it comes even if you are meditating on the run.
– The creative mind is enlivened and ideas may start to flow. Some runners find that they relive memories while running and meditating.
– The ability to focus or concentrate on one thing is enhanced. You train your mind to push away thoughts and focus in on a project or idea.
– Enhanced awareness of your body. You feel every movement of your body and every sensation passing through your body with a new alertness. From the caress of the wind on your cheek to the twitch of your leg as you grow tired, you experience every small sensation as if it were for the first time.
You will find many other benefits to meditating while running, but you will have to get out there and try it to see how your body and mind will react.
How to Meditate On the Run
It is not difficult to understand how to meditate while running, but putting that knowledge into practice can be difficult for some runners. Start by understanding that the purpose of meditation is to continually push thoughts aside to completely clear your mind. This is not something that comes naturally, but you will benefit from mastering the skill.
Most runners can only meditate for five to ten minutes at a time when they first start, but with time they get better.
1. You need something to concentrate on in order to keep your mind clear of thought. Some runners will count their footsteps while others will focus on counting. You can pick a word that you find inspiring and repeat it in your mind, or you may go with a short quote that can form your meditation.
2. Allow your body to warm up during the first part of your run, and then train your mind on your chosen focal point. For example, if you are going to count our footsteps, start counting every time a foot hits the ground. Count in your head and start to feel the rhythm of your run as your mind connects to your body.
3. As thoughts other than your focal point surface, push them away mentally. Pull yourself right back to the focal point over and over. If this happens every second or two at first, it is okay. With time you will do more pushing away and more embracing the silence of your mind.
This may be enough when you are first learning to combine running and meditation. With time, you will be comfortable enough with the basic act of meditation that you can start to pay attention to your environment and your body.
You may focus on how your muscles feel in certain parts of your body or the rise and fall of your chest or stomach. It may be the gentle rustle of the wind in a tree that captures your attention, or it might be a stray cat licking itself clean by a bush.
You never know what you will become aware of when you learn to combine running and meditation.
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