You love fitness. We know that. You fill your daily routine with green smoothies, optimized gym sessions and social butterflying. Lives good and you fulfill all your expectations.
But every night before you go to sleep your mind seems unstoppable. You twist and turn while your mind is racing through all the daily events and to-do lists that never seem to stop. We call this phenomenon a “Monkey Mind”.
Does this sound familiar? It’s because you are not the only one.
That our body and mind are interconnected is no secret. We can have a super healthy and strong body but if our thoughts and emotions let us down we feel bad.
What if we tell you that you can train your mind to become more peaceful in just 4 easy steps the same way you train your body to become fitter and stronger at the gym!
This is your first introduction to mindful fitness. We start with counting to 10.
1. TAKE A SEAT
Get comfortable. Close your laptop and switch your phone to flight mode. You can do this exercise anytime you need and anywhere you want.
Sit on a chair with your legs uncrossed and feet flat on the ground.
Your back leans straight against the chair and drop your shoulders down without holding any tension.
Place your hands on your lap.
2. FOCUS THE MONKEY
Close your eyes. Now the monkey in your mind will probably take over but this time you give it a task.
Focus on your breath for 5 seconds. Feel the air flowing in through your nose and out through your mouth.
After a short while the Monkey wants to be distracted and starts to think again but just like repeating your reps in the gym you have to train your mind to go back to the breath. Remember, you don’t have a six-pack after your first crunch. Repetition is necessary for results.
If you held the focus for 5 seconds without thinking, continue with the next step.
3. COUNT TO 10
Now we count to 10. Easy right?
Breathe in through your nose count 1.
Breathe out through your month count 2.
Breathe in through your nose count 3 and continue until you reach 10.
But hold on, there’s a catch. If your mind starts wandering during the counting and you lose your focus you have to start again at 1.
The exercise is only successfully completed when you uninterruptedly counted to 10.
4. WELCOME BACK
You succeeded! Congrats! Now slowly open your eyes and sense the relaxation.
This exercise has the same effect as a power nap but will provide more benefits during the day. Daily repetition of this exercise will reduce or remove stress, creativity blocks, headaches, restlessness, sleepless nights and many more. You cannot overdose so use the exercise as much as you need.
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