Holistic health, or the practice of treating oneself as mind, body, and spirit instead of separate parts, is surging in popularity. Many people are discovering the benefits of adding meditation and mindfulness to their workout plan to promote the health of their whole self. If this is you, you may be wondering, “What are some post-workout meditation ideas?” We’re here to help by sharing three of the best ways to focus and clear your mind after each workout.
With its emphasis on focus and relaxation, meditating immediately after workouts is growing in popularity. That’s because post-workout, your body and mind are typically relaxed, full of endorphins, and ready to go into a meditative state more deeply. Here are three post-workout meditation ideas:
- Body Scan
- Breathing
- Visualization
We’ll share a quick tutorial for each of these methods in the rest of this article. Try starting with quick five or ten minute sessions and work your way up to longer meditations. So, find a quiet spot, turn on some meditation music, and let’s get started!
3 Post-Workout Meditation Ideas
Body Scan
To perform a body scan meditation, find a place to comfortably lie down on your back. If lying down is not comfortable, you can also try sitting in a restful position. Close your eyes and start by focusing on your toes. Feel the sensations. Are they warm? Are they cold? Do they feel sore or pleasant? Now, start trying to relax your toes. When they feel comfortable, move up to your feet.
Repeat the process of noticing sensations and then feeling relaxation in your feet. Slowly work through your entire body in this manner, moving up the legs, to the torso and arms, the neck, and finally the face and top of the head.
Breathing
Start by sitting or lying down in a comfortable position. Draw your attention to your breath by doing a few rounds of box breathing. Do this by inhaling for four counts, holding your breath for four counts, exhaling for four counts, and holding your breath again for four counts.
If you’d like, you can continue box breathing for the entire meditation session. Otherwise, continue box breathing until you’re relaxed and fully focused on your breath. Then, let your breath return to a slower, deeper version of its normal rhythm. Stay focused on the sounds and sensations of your breath.
Visualization
This method is adapted from The Four Agreements by Don Miguel Ruiz. To begin, sit or lie down comfortably. Visualize yourself doing something like running along a beach or walking through a forest. Imagine it as vividly as possible, feeling the sensations of sunlight on your face or the muscles of your legs moving.
Keep your mind absolutely focused on your visualization. If other thoughts try to intrude, gently shift your mind back to the scene in your mind. Also, try to keep any movement in your physical body to a minimum. This practice is a great way to develop mental focus and even rehearse a skill.
By adding a meditation session to the end of your workouts, you can develop a wellness routine that keeps both your body and mind healthy. We hope this article gave you some great meditation ideas!
