Meditation isn't something that can just be done when you are in a quiet space all alone, it can be done anywhere. As an avid runner, whether training or in the middle of a race, I have found many times that mental focus has created stability in my running form, and given me a way to focus on the finish line and crush my race goal. Meditation is a vehicle not just for calming the mind, but also crushing goals and ambitions we may have and helping you on the road to achieve your dreams. Here are five ways to use meditation to help you get to your finish line:
* Focus on your breath- the easiest way to get a mental meditation, whether you are sitting stationary or physically moving, is making your mind only focus on your breathing. The inhale of your breath, if you are having a pause after your lungs are filled, and the pressure and length of your exhale can help your mind get crystal clear on what you are doing in the moment. You will stop going into a spiral on how you are performing and just focus on completing the task at hand.
* Find a point of reference in your goal - for runners, its the next mile marker, the next water station, or your running app on your phone or watch beeping your speed and heart rate. For other activities or goals at work, it could be completing the next line in your brief or paper, lifting the next five pounds on your weights, or your next rep count. It doesn't matter what you are trying to achieve, setting up mini-markers from the beginning to the end of your goal keep you on track, and keep your mind calm and focused on completing the next marker, instead of how daunting the entire task can be.
* Focus on beating your best- with the world of social media, we all get caught up in achievement defined on other people's levels. My friend ran that marathon at 3 hours, why am I so slow at four and a half; my co-worker was promoted two years before me; I'll never get my goal because my (insert person in your life who seems to be crushing it more than you here) will do it before I will! Instead of concentrating on what everyone else is accomplishing, keep your mind focused on what you have accomplished, and where you want to go, at your pace. Your mind will stay calm and focused, and you will feel more fulfilled because you will be creating the life you want; not the life you think other people want to see on social media.
* When in doubt, breathe it out! If your mind starts to feel overwhelmed by everything that is going on in your life, whether it's an abundance of obligations and activities, or a lack thereof, it never hurts to give yourself a mental time out. Take two minutes, get in a quiet space, close your eyes and focus in on your breathing. It doesn't matter if you are in the middle of a marathon or an office, you can always find a way to take a few minutes to focus in on you and calm your inner critic that is trying to lose its marbles! If at work, find a bathroom, empty stairwell, office/closet you can lock, or go to your car. If in the middle of a physical activity, find a bathroom, or some quieter space to find two minutes to focus on you. Your mind (and your body) will thank you!
* Find a word to focus on and put it on mental repeat! You can always help your mind settle down during mediation by finding a word or intention that you can focus on to keep out the nine million other thoughts your brain is trying to process in the moment. It can be a chant or mantra, a word that means something to you, or a visualization of a goal that you have, with you achieving it. Many times you will still have random thoughts, obligations, old conversations, etc. try to invade your mind and steal your focus. That is NORMAL! Acknowledge what is trying to come in, release it and let it pass, and focus back on your intention and breathe to reel yourself back in. Intentions and visualization can help keep your mind focused on the ultimate prize and help your brain from diverting away to other activities once your meditation is over.
The more you practice mediation, the more you will be able to calm your mind and focus on what you truly want. At the end of the day, if you are truly intent on reaching your goal, you will be able to find a way to power through. If you have more questions on goal setting, achievement or want a customized meditation, contact me for a one on one mediation coaching session!
Comments