Meditation Pre, After, And During Workout

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Doing my pre-workout meditation has completely changed the way I feel about exercising and the way in which I do exercise.

Meditating before exercising has given me an increased appreciation of my body and has helped me to take my exercise to a new level.

Many people wrongly think that when you meditate, you must sit with your eyes closed. In truth, there are lots of meditations that include physical exercise. Two of the most popular include Tai Chi and yoga, both of which traditionally involve meditation. [READ: Tai Chi Meditation]

But it doesn’t stop there. Indeed, there are many ways to combine meditation and workouts. A pre-workout meditation focuses your mind, so you get the most out of your exercise. And meditating after a workout helps you to relax. Not to mention, exercising makes you better at meditation. For instance, by improving focus and concentration [1].

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Let me show you my favourite pre-workout meditation, how to meditate during exercise, and the best post-workout meditation.

Pre-Workout Meditation

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Your pre-workout meditation should be a time to focus your mind and tune-in to your body. It is an opportunity to let go of your day so that you can truly put your all into working out.

In my experience as a meditation teacher, the best pre-workout meditation has three stages.

  1. In the first stage, we calm and focus the mind so that we can concentrate on exercising.
  2. In the second stage, we tune-in to the body by becoming mindfully aware of our physical form.
  3. In the third stage, we do some simple mindful movements that warm-up the body while also increasing mind-body awareness.

Here’s how to do this three-stage pre-workout meditation technique.

1: Calm And Focus The Mind

It is a good idea to relax the mind and boost your concentration by meditating before a workout. The best way to do this is to simply close your eyes and focus your mind on your breathing. Simply take 108 mindful breaths while letting go of any residual thoughts and feelings from the day.

2: Connecting with the body before exercising

The second stage is to cultivate mind-body awareness. This is a mental state in which we are more conscious of the body and of physical sensations. The best way to do this is with a body scan meditation.

3: Warm-up mind and body

The final stage of our pre-workout meditation is to warm up both the mind and the body.

To do this we practice some simple mindful exercises, such as tai chi or yoga. You can practice any type of stretching or warm-up you like. The trick is to do it in a mindful way, by exercising slowly and focusing your consciousness on the way your body is moving.

This will make you more aware of the way you move and will also help to relax and focus your mind ready for your proper workout.

Meditating During Your Workout

With the pre-workout meditation we warmed up both the mind and body, and we cultivated conscious awareness (mindfulness). Now we are ready to meditate during our workout.

By meditating while working out, we will be much more focused on exercising, and we will develop mindfulness of the body.

So, how do you meditate while working out?

There are many ways to do this. It all depends on the type of workout you are doing. You can learn how to combine meditation with a workout in my guide to dynamic movement meditations.

Example of meditating while lifting weights.

By meditating while lifting weights we help to focus all our mental effort on lifting the weights. Meanwhile, we will be more aware of our movements.

To meditate while lifting weights, you will want to break each movement into its different parts, do each part slowly, and focus on the movements in each part.

For instance, let’s say we are doing a bicep curl.

  1. We will want to pick up the weight slowly and focus on the sensation of holding the weight.
  2. Then we will slowly do the curl while being mindful of the movement.
  3. Stop at the top of the curl and notice any sensations there.
  4. Then end the curl and let the weight rest.
  5. Be mindful of both the physical sensations and the mental sensations after each lift.

When you do this you will be more consciously aware of your movements and your exercise. Not only will this train your mind (by increasing conscious awareness), but it will also help you to go further in your workout because your mind is working at optimum capacity.

Meditating After A Workout

After a workout, you want your body and mind to be in a restful place. Because you need to heal. Thankfully, meditation puts the body and mind in an optimum state for healing. Indeed, this is one reason why athletes meditate. 

It’s best to use a simple meditation after working out. Honestly, you just want to relax. For that reason, I recommend simply lying down and meditating on your breath for 108 breaths.

Meditation Before Exercise Or After Exercise?

Some of my students in my online meditation lessons have asked me if it’s best to do meditation before exercise or after exercise?

Honestly, there are benefits of both and I wouldn’t say that one is better than the other. It largely depends on what you want to get out of it.

If you want to use meditation to improve your actual workout, meditate pre workout. This will focus your mind so you perform at your best.

On the other hand, if you want to use meditation to relax and to reduce recovery time, meditate after working out.

Benefits of combining meditation and exercise

So now you know how to meditate before and during exercise, you are probably interested in the benefits. Why should you meditate while working out?

There are many reasons, both physical and mental. I’ve created a complete list of benefits of meditation. But let’s take a look at some of the specific ways meditation helps you work out.

Mental Health

The most obvious benefit of meditating while working out is that it exercises your mind. You’re spending an hour or so exercising your body. You might as well exercise your mind at the same time.

Reduce Injuries, Speed-Up Recovery

Secondly, meditating while working out will reduce your risk of injury. When you meditate you become more mindful of the way you are moving your body. This improves your form. And as you probably know, better form means less risk of injury.

Meditating after working out can also help speed up the recovery process, for numerous reasons. For starters, it is proven that when the mind is relaxed the body recovers faster [source]. Studies also show that mindfulness reduces the symptoms of pain, so if your workout left you aching you can reduce that pain by meditating. And finally, meditation after working out helps normalise blood pressure and heart rate, helping you heal.

Performance

Then there’s the fact that meditation improves physical performance. One way in which meditation achieve this is by improving oxygen consumption rate, which is essentially the rate at which oxygen moves through your body. This is vital for maintaining muscular strength while working out.  Research has shown that while meditating oxygen consumption is reduced by 10% to 20%.

Summary

Simply put, meditation and exercise go together like Mork and Mindy. They offer mutual benefits, each one helping the other. But perhaps my personal number one reason for combining physical exercise with meditation is that if you are spending time exercising your body, you should spend an equal amount of time exercising your mind, and meditation is arguably the best way to do that.

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By Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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