Here's why (and how) you can meditate while working out
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn the benefits of combining meditation and exercise and how mindful workouts can boost your health. Plus, how to practice meditation while exercising.
Combining meditation with your workout routine can offer numerous benefits for both your fitness and wellness. Through a mindful workout, you engage your body and your mind, leading to a deeper sense of presence and awareness in your fitness routine.
Can you really meditate while working out?
Meditation is often associated with stillness and quiet, which is often viewed as the opposite to the physical exertion of a workout. Yet, the essence of meditation—focusing on the mind and being fully present in the moment—can align perfectly with the mindful attention required during physical exercise.
When you exercise, whether it's running, lifting weights, or practicing yoga, you can tune into your body's movements, the rhythm of your breath, and the sensations flowing through you. This heightened state of awareness can connect the physicality of working out with the mindfulness of meditation.
This doesn't mean your mind won't wander, but, with practice, you can learn to gently guide your focus back to your body and the present moment, time and time again.
6 benefits of combining meditation and fitness
Blending meditation and exercise can benefit your physical fitness and wellness. This holistic health approach can improve your physical condition and nurture a deeper sense of wellbeing, mindfulness, and balance.
1. Enhanced mental clarity and focus: Meditation during exercise can help train your brain to concentrate on the task at hand, improving your ability to stay present and engaged in other areas of life.
2. Stress relief: Both meditation and exercise are well known for their stress-reducing benefits. Combined, they can offer an even more powerful effect on your holistic health.
3. Improved mind-body connection: By paying attention to your movements and aligning them with your breath in a mindful workout, you can cultivate a deeper awareness of your body. This mindfulness can lead to better posture, improved breathing patterns, and a more intuitive understanding of your body's needs and limits.
4. Boosted emotional wellbeing: Regularly practicing meditation and exercise has been linked to improvements in mood and reductions in depression and anxiety.
5. Enhanced physical performance: Athletes who practice mindfulness report better concentration, reduced performance anxiety, and an enhanced ability to enter a flow state where they perform at their best. For non-athletes, meditation with exercise can improve endurance, strength, and overall physical health.
6. Increased exercise enjoyment and consistency: A mindful workout can be an enjoyable and enriching experience. This can lead to greater consistency in your exercise routine, as you begin to look forward to it more.
Why mindfulness boosts physical performance
Pairing exercising with mindfulness can become an invaluable part of your fitness routine. It encourages a stronger mind-body connection, contributes to reducing anxiety, and improves focus.
Enhanced concentration
Mindfulness can help you to focus on the present moment and reduce distractions. This enhanced concentration can help you maintain proper form, engage the right muscles, and perform exercises more effectively. By focusing your attention, you can minimize the risk of injury and ensure that each movement is as productive as possible.
Reduced performance anxiety
The pressure to perform, whether in a casual fitness setting or competitively, can bring anxiety and negative self-talk. Mindfulness can help ground your thoughts in the present, bringing a calming effect to improve your confidence and ability to tackle challenging workouts or competitions with more focus.
Improved pain and discomfort management
Mindfulness can alter your perception of pain, helping you distinguish between harmful pain that requires attention and the normal discomfort of pushing your physical limits. This heightened awareness can prevent overtraining and injury, ensuring a healthier and more sustainable fitness journey.
Boosted recovery times
When you have lower stress levels, your body has a greater ability to heal and recover after exercise. A quicker recovery can allow more consistent training, and, over time, stronger performance.
Elevated motivation and enjoyment
By focusing on the present and approaching workouts with curiosity and non-judgment, you may find a new appreciation for your fitness routine. A positive mindset can increase motivation, make workouts more enjoyable, and inspire a commitment to physical activity.
6 tips to create a mindful workout routine
Creating a mindful workout routine can transform your approach to exercise, turning it into a holistic health practice that nourishes both your body and mind.
1. Choose activities you enjoy
When you're engaged in exercise that brings you joy, it's much easier to be present and mindful. Whether it's yoga, swimming, cycling, or dancing, choose workouts that make you eager to participate.
2. Set realistic goals
Accept your current abilities while gently pushing your boundaries to set new, achievable fitness goals, which can encourage you to stay mindful and focused. Celebrate the small victories along the way to help build a more compassionate and mindful relationship with exercise.
3. Add a variety of workouts into your routine
Keep your workout routine varied to help maintain your interest and challenge your body in new ways. Incorporating various exercises into your routine can make it easier to stay present and engaged and fend off boredom. Try different types of workouts that promote mindfulness, such as pilates, Tai Chi, or mindful running. Learning new movements can prevent boredom and enhance mindfulness.
4. Reflect post-workout
After completing your workout, take a moment to consider what went well, how your body feels, and any emotions that arise. Mindful reflection can help you connect with your experiences on a deeper level and recognize the benefits of your efforts. Practice gratitude for your body, and your ability to exercise.
5. Appreciate your body
Some days, it may be harder to stay focused or motivated, and that's okay. Even on days where you might not have the energy for an intense workout, you can still appreciate your body and the flexibility, range of motion, and opportunities for movement it provides. Even taking some time to do some gentle stretching while practicing gratitude for your physical wellbeing can be good for your mental health.
6. Make mindfulness a priority
To integrate mindfulness into your workout routine, make it as important as the physical aspects of your exercise. Begin each session with deep breathing or meditation, and continually bring your focus back to your breath and the present moment throughout your workout. This consistency can help make mindfulness a natural part of your fitness routine.
How to practice meditation while exercising: 7 tips
Blending meditation and exercise can create a mindful workout experience by promoting both physical strength and mental nourishment, helping you become more present, and enhancing holistic health and wellbeing.
1. Begin with a mindful warm-up
Start your workout with a few moments of mindfulness, like a short breathing exercise or a gentle stretching routine. Focus on your breath and the sensations in your body to set a meditative tone for your workout.
💙 Practice how it feels to warm up your body with Mel Mah’s Mindful Movement session.
2. Set an intention
Create a mental anchor. For example, aim to stay focused on your breath, maintain awareness of your body, or simply be present. Setting an intention can guide your focus throughout the workout.
💙 Find inspiration from Jay Shetty’s Daily Jay episode on Intentionality, where he provides guidance on how to become intentional with everything you do.
3. Use your breath as a guide
Synchronize your movements with your breath, whether you're lifting weights, running, or practicing yoga. This can improve your performance and keep you anchored in the present, which can enhance your meditation and help generate flow state.
💙 Learning how to Reset With the Breath before you jump into an activity can help you stay focused.
4. Embrace single-tasking
Focus solely on your exercise, letting go of outside thoughts and distractions to deepen your workout experience.
💙 Learning how to Settle Down by Single-Tasking can benefit you in all areas of your life, from your workouts to your work to everything in-between.
5. Practice gratitude
While exercising, cultivate a sense of gratitude for your body. Acknowledge the effort you're making and appreciate your body's strength and resilience to transform your workout into a meditative practice.
💙 Strengthening your Gratitude muscle, not just your physical muscles, can help promote feelings of contentment and joy.
6. End with reflection
Take a few minutes to reflect on the experience. Notice any sensations in your body, the state of your mind, and your emotions. Reflection is a key part of the meditative process, allowing you to connect deeply with yourself.
💙 Taking a few minutes to get into the present moment can help calm your mind and reflect deeper. Try Jeff Warren’s 2-minute Balance and Present meditation.
7. Be patient and kind to yourself
Meditating while working out takes practice. If your mind wanders, gently bring your focus back without judgment. Be patient as you cultivate mindful exercise.
💙 If you’re your harshest critic, tune into this Motivated by Kindness Daily Jay session.
Meditation while working out FAQs
Should you meditate while working out?
Meditating while working out can be highly beneficial, bringing together your mind and body to enhance your exercise experience. Meditation during exercise can help increase mental clarity and focus, improve physical performance, boost enjoyment, and bring deeper stress relief. Holistic health practices like this can benefit your fitness and wellness, and your overall wellbeing.
Can I do meditation and exercise together?
Meditation and exercise can complement each other to help you connect deeply with your body, paying attention to its needs and responses. This can lead to greater mindfulness, improved focus, and a stronger sense of peace during and after your workouts. Whether you're a seasoned athlete or a casual exerciser, bringing meditation into your routine can enhance your fitness journey.
Can you meditate while doing an activity?
Meditation can be practiced while engaging in various activities, not just during quiet, seated sessions. Activities like walking, gardening, or doing household chores can become meditative practices if you approach them with mindfulness. Immerse yourself fully in the activity, paying close attention to every part of the experience, from your movements to your breath, and the sensations you feel. This mindful attention can turn ordinary activities into opportunities to cultivate peace and presence throughout your day.
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