Hi and welcome to this post-workout mindfulness meditation.
This practice is your sacred moment,
A pause in your day where you can slow down,
Release any lingering tension and refocus your energy.
This session is all about nurturing yourself.
So as you are settling into this meditation,
Make any adjustments as you need for you to feel super comfortable.
If you like,
You can close your eyes to shut out the outer world,
But you can also keep them open with a soft gaze down in front of you.
Now rest your awareness on the breath,
Following the breath in,
Following the breath out.
Now take a deep breath in and as you exhale,
See if you can let go of any remaining physical strain or any mental clutter.
Then allow the breath to just flow naturally.
Observe the breath with gentle curiosity as it enters and leaves your body in and out,
In and out.
Now scan your body for any remaining tension.
Let's start by softening the forehead,
Relaxing the space between the eyebrows,
Loosen your jaws so that your teeth aren't touching,
Relax the shoulders,
Soften the tension in the torso,
Relax the hips and the glutes,
Letting go of tension in the thighs,
Relaxing the calves,
Loosening the feet,
Briefly scanning each individual toe as you embrace this moment of stillness.
Watch your breath with an easy,
Relaxed and open mind.
Now shift your attention to what your mind is doing or feeling or thinking about.
Start by bringing your awareness to the location in your body where you feel your mind is at.
We naturally think that our mind is in our head,
But there might be some days where you feel that your mind is in your entire body.
Then pay attention to what your mind is doing.
Perhaps you notice thoughts drifting by,
Like clouds in the sky.
Notice what is going on,
Acknowledge the pull of movement and the distraction,
But just notice it without doing anything else.
Now imagine your mind as a compassionate elder,
With loving patience.
Give your mind permission to rest and recoup,
Simply guided towards the awareness of your body and your breath.
Perhaps you feel the sensations of sweat,
A reminder of your hard work in the gym,
Or perhaps you notice your steady heartbeat slowing down.
Just bring awareness to what sensations you feel in the body now.
Now as you bask in this moment of tranquility,
I invite you to set an intention for the rest of your day or for your future workouts.
What do you want to achieve?
What do you want to embody or manifest in your life right now?
Consider the progress you have made in your fitness journey and in your life journey this far.
Then visualize where you want to go from here.
Is it a feeling of strength and vitality that you wish to carry forward?
Or is it a commitment to self-care and consistency in your workout?
Or perhaps it is a sense of balance and harmony in your life that you are seeking right now.
Take a few deliberate breaths,
Inhaling positivity,
And exhaling any doubts or limitations.
As you breathe,
Allow these intentions to crystallize in your mind.
Then choose one intention that resonates most with you at this moment.
It could be a single word or a short phrase that encapsulates your current aspiration.
Embrace it with your heart and soul.
Now as you gradually transition back to your day,
Becoming aware of the sounds around you,
I encourage you to carry this intention with you.
Let it be your guiding light,
A source of motivation and inspiration in everything you do.
Whether you are facing challenges,
Making choices,
Or embracing new opportunities,
Let this intention be a reminder of your inner strength and determination.
It is your compass,
Guiding you towards the best version of yourself.
Now as you become more aware of the room around you,
Open your eyes if they were closed to rejoin this world.
Know that you have the power to make your intentions a reality.
Carry this positive energy with you,
And watch it shape your day,
Your workouts,
And your life.
Thank you for taking this time for yourself and for your well-being.
With intention,
You are capable of achieving greatness.
Have a wonderful and fulfilling journey ahead.
