{"id":62978,"date":"2017-10-30T07:15:55","date_gmt":"2017-10-30T11:15:55","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=62978"},"modified":"2021-05-14T11:00:05","modified_gmt":"2021-05-14T15:00:05","slug":"meditations-visualizations-fitness","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/lifestyle\/meditations-visualizations-fitness\/","title":{"rendered":"Simple, Quick Meditations to Improve Your Walking, Running and Strength Training"},"content":{"rendered":"
\"Simple,
Photo: Twenty20<\/a><\/figcaption><\/figure>\n

Volleyball player Kerri Walsh Jennings, basketball star Kobe Bryant and Ironman champion Chrissie Wellington<\/a> all have one thing in common \u2014 beyond dominating their respective sports. They make training their brains a priority, just like their bodies. And their go-to methods: meditation and visualization.<\/p>\n

By now you\u2019ve probably read 10 times over about the stress-relieving<\/a>, productivity-boosting benefits of meditation. Well, those same advantages trickle into athletic performance. Research<\/a> shows that mindfulness and relaxation<\/a> training helps power athletes through tough intervals and reduces anxiety while doing so.<\/p>\n

RELATED: <\/strong>7 Ways to Carve Out Time to Meditate<\/a><\/p>\n

\u201cMindfulness is the ability to remain focused and engaged in the present moment<\/a>, activity, task or communication withou<\/em>t<\/em> being distracted by the extraneous noise of unrelated thoughts or other stimuli,\u201d says Danielle Mika Nagel, Lululemon\u2019s director of mindful performance. (Yes, coolest title ever.) \u201cMany athletes have labeled this thought process as being \u2018in the zone\u2019 \u2014 meaning they can\u2019t miss a shot, don\u2019t hear the crowd or get distracted by anything outside that moment.\u201d That also means these hyper-focused athletes can work at higher intensities<\/a>, without letting the emotional and physical stress<\/a> hold them back from reaching their goals.<\/p>\n

Keep in mind, though, that you don\u2019t need a crowd watching you crush a workout or a million-dollar contract to make fitness gains via meditations. By incorporating a daily mindfulness practice into your regular routine, you might also see your runs improve<\/a>, your yoga practice flourish or even hit some lifting PRs.<\/p>\n

RELATED: <\/strong>How to Meditate: A Beginner\u2019s Guide<\/a><\/p>\n

How Regular Meditations Can Enhance Your Workouts<\/h2>\n

Nagel has led athletes, yogis and even business people through simple meditations<\/a> to help them find more success. And she often uses specific visualizations for various activities. To launch your own journey to fitness-improving zen, Nagel suggests starting with just five minutes a day<\/a>.<\/p>\n

\u201cFind an activity that you already do, and attach the practice of meditation to that activity,\u201d she says. For example, \u201cright after your run or right after you wake up, before you drink your first cup of coffee or check your phone.\u201d If you want to find peace post-workout, allow your heart rate<\/a> to come back to normal before you start meditating, Nagel suggests. Giving yourself a few minutes to stretch<\/a> prior to a mental practice will do the job.<\/p>\n

Another time meditation can come in handy? When you\u2019re experiencing those pre-race jitters. \u201cIf you find yourself anxious before a race, or anytime you need to settle yourself, you can incorporate the practice at that very moment,\u201d Nagel says. \u201cIt is important to establish a foundation, though, so you don\u2019t turn into a crisis meditator. Simply put: The more you meditate, the lower levels of stress<\/a> you will experience.\u201d<\/p>\n

RELATED: <\/strong>3 Moving Meditations to Take Your Workout Higher<\/a><\/p>\n

Meditations to Improve Your Walking, Running and Strength Training<\/h3>\n