Getting motivated to smash your workout routine can be tricky. A secret for reaching your fitness goals sooner? Institute a daily practice of meditation and mindfulness. A holistic approach that focuses on both your body and mind will help you achieve your weight loss or fitness aspirations sooner and sustain them in the long term. It won’t take long for a mindfulness routine to have a positive impact on your mental wellbeing and concentration, and the intrinsic benefits will make it a habit you’ll want to continue. Make 2022 the year you focus on all areas of your health and quality of life.

The What

Mindfulness is a restorative practice that allows the mind to focus purposefully and non-judgmentally on the present moment, achieving a state of alert, focused relaxation. Meditation is one of the most common practices of mindfulness. When we meditate we go inwards, focusing on sensations, emotions and thoughts.

The Why

The benefits of meditation and mindfulness have been known since ancient times, but the practice’s popularity has had a resurgence in recent years. Mindfulness can help you develop self-regulation and reduce stress and anxiety. It’s particularly useful if you’re fighting obsessive or damaging thoughts, suffering from chronic pain, or struggling to sleep. In terms of a workout, the practice of being aware of sensations can help you breathe through tough exercises and focus on how you’re moving your body.

• Improved memory and focus

Meditation mindfulness has been shown to improve working memory and increase your attentiveness and ability to focus. This will help you avoid getting distracted at work and allow you to perform tasks at a higher level   – and also stay fully engaged in relationships.

• Better moods

Meditation and mindfulness will increase your happiness and alleviate stress by improving emotional regulation. It allows you to quieten your mind and stop it from wandering to unhelpful places, like worries about the past or future. Its focus on the here and now will also help you deal better with adverse events.

• Physical benefits

Studies have shown that mindfulness can help lower blood pressure, improve sleep, and alleviate gastrointestinal difficulties. It’s a particularly helpful way to manage chronic pain conditions. If you suffer from insomnia or poor sleep habits, meditation has been shown to lessen symptoms, including daytime fatigue.

The How

• Plan your sessions

Just as it’s important to plan your workouts, it’s equally important to plan for mindfulness and meditation sessions, as this will make it easier to create a habit. Carving out a dedicated time on each rest day will make it easy to practice mindfulness and meditation with no interruptions.

Are you a night owl who struggles to get going in the morning? An early morning mindfulness session will give you a positive start to the day. Struggle in the evenings? If you have trouble going to sleep, practicing meditation at night is a great way to wind down. Whatever time you choose, the trick is to make it consistent and persevere until it forms a habit.

• Choose your method

Fortunately, there are many guided meditations available through apps and podcasts that will help you take the first steps. There are also instructors, group classes, and even Youtube tutorials to teach the practice. If you’re following a guided meditation, comfortable in-ear earphones might help you focus and concentrate.

• Set the scene

Light a scented candle or put a few drops of an essential oil in a diffuser, dim the lights and get settled on your bed or in a comfortable chair. Turn off your phone, and if you live with others, let them know not to disturb you. This is you-time, so make sure you can’t be disrupted.

• Go with the flow

Focus on the flow of inner thoughts, emotions, and bodily sensations without prejudice. Ground yourself in the current moment and start by taking deep breaths, breathing into your stomach rather than your chest. Next, scan your body, concentrating on each body part, in turn, actively relaxing it. Observe internal and external sounds and sensations without judgment, acknowledging them but not letting them distract you from your practice. If you do get distracted, don’t get upset  – just gently refocus. Many guided meditations then take you through a visualization exercise, to help focus and still your mind. Start with five to ten minutes a day and try to build up to longer periods.

We hope you agree: why wouldn’t you meditate?

Improved physical and mental health, stress relief, and benefits for your relationships and work  – there are so many great reasons to add a daily meditation session to your fitness routine. Make sure to give it a try and see how it benefits you.

Have you taken a holistic approach to fitness?

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