For our Rest Days I wanted to give you the option to perform a relaxed meditation session.
You will find a 30 minute meditation music Mp3 that you can listen to while meditating.
Meditation may seem a little hippie dippie ha but I have found for myself and for others that meditation
can be an incredible tool for relieving stress and achieving the goals we want.
Meditation can be simple and enjoyable. Here are 2 relaxing meditation exercises you can practice to
add more focus, eliminate stress, and help with your fitness results during this course.
1. Enlightenment Exercise
This is a great one to practice if you experience a lot of stress throughout the day.
– Sit or lay down in a quiet, relaxed setting
– Breathe slow and deep. In through the nose, out through the mouth, utilizing the
diaphragm (or stomach) with each breathe.
– 5-10 seconds inhale, pause 1 second, 5-10 seconds exhale
– Relax all the muscles and consciously release any muscle tension
– Then begin to eliminate any thoughts from your mind (this can be difficult at first)
– Aim to be fully present and when ever a thought comes to your mind, let it go.
– A simple trick to help with eliminating your thoughts is to focus on your breathe.
– Perform this exercise for 5-30 minutes
2. Construct Your Future Exercise
This is a great one to practice if you have specific goals & successes you want to achieve .
– Sit or lay down in a quiet, relaxed setting
– Breathe slow and deep. In through the nose, out through the mouth, utilizing the
diaphragm (or stomach) with each breathe.
– 5-10 seconds inhale, pause 1 second, 5-10 seconds exhale
– Relax all the muscles and consciously release any muscle tension
– Then in your mind view your self as the person you want to be.
– First start with how you physically want to look (fit, ripped abs, strong, etc)
– Then go deeper, envision how this version of yourself would walk, talk, & workout. How
you would interact with people, what your body language would be, what people are
you surrounded by, how you would handle stress and success. Where you would live.
The things you have. The people you inspire. As many details you can imagine.
– Then put yourself into the 1st person perspective of the person you created. Move
around as that person looking through their eyes. Enjoy it. Know that this is the person
you are.
– Perform this exercise for 5-30 minutes
Listen to your meditation music here: Meditation.mp3