Mindfulness Meditation For Runners

Running mindfully has been shown to enhance performance and support a pleasurable and safer running experience. This meditation - 'In Flow' is designed for a short run and focuses on the steady rhythm of your breath and the flow of your body's movements. It combines mindfulness, breath awareness and grounding.

The beautiful background music is by Christopher Lloyd Clarke.

Transcript

Come away from your thoughts and come down into the movement of your body,

Into the movement of your breath.

Breathe out the day so far.

As you exhale,

Let it flow out of you.

Breathe out anything that's happening later.

As you exhale,

Let it flow out.

Breathe out everything else that you need to let go of.

Let it flow out.

As you move forward,

Let all you've been carrying flow out and away on your breath.

Out from your body.

Out from your mind.

Lighten your load.

Lighten yourself.

And become aware of the sensation as the air enters on your in-breath.

Sense that you're breathing in from this moment.

Here.

Open your senses to the space around you.

Sense the height of sky above you.

The horizon stretching out into the distance.

Feel the ground beneath your feet.

Notice your surroundings.

The tapestry of light and shade.

Colors.

Shapes.

Textures.

Feel the air on your face and body.

Sense the depth and breadth of the space around you.

Feel your connection with this space.

Open yourself to the expanse of the sky above.

Receive the spaciousness of sky.

Let sky in as you breathe.

Renewing.

Replenishing.

Spaciousness.

Feel the ground beneath your feet.

Steady.

Solid.

Receiving each step.

Pushing it back up again onto the next.

In rhythm with you.

The cushion of the ground helping you run.

Here.

For you now.

Feel yourself in flow.

In flow with the ground beneath you.

In flow with the sky above.

In flow with your surroundings.

In flow with everything.

Reviews

Amazing but short. If I combine this meditation with your 20 min one, it makes for an amazing run. The only glitch is having to fiddle while I’m running to switch to the second one.