1) The document provides mental strategies and techniques for runners to use in training and during races, including visualization, mental rehearsal, positive self-talk, mindfulness, relaxation, and goal setting.
2) It discusses how meditation can help runners by keeping their mind focused on their breathing to block out distracting or negative thoughts. Mindfulness teaches runners to focus on running in the present moment.
3) Several experts recommend simulating difficult race conditions in training to prepare mentally and practicing being uncomfortable to learn your limits and build mental toughness.
How to attain the highest level of self awareness through mediationWestern Spiritranch
When you meditate, you're delving into a higher level of self-awareness. You're coming to know yourself as you've never known yourself before. That can be thrilling, terrifying, vulnerable, and entertaining all at the same time!
Discover what mindfulness is, how it can help you live a better life, and how to get started with a mindfulness practice that can help you become your best self.
How to attain the highest level of self awareness through mediationWestern Spiritranch
When you meditate, you're delving into a higher level of self-awareness. You're coming to know yourself as you've never known yourself before. That can be thrilling, terrifying, vulnerable, and entertaining all at the same time!
Discover what mindfulness is, how it can help you live a better life, and how to get started with a mindfulness practice that can help you become your best self.
Find out how to meditate properly and top 5 tips for daily meditations. Get more information on how to meditate properly @ http://www.YourBestMeditation.com
An introduction to mindfulness meditation practices as understood and practiced by a clinical psychologist with experience in the Zen tradition. Superb photographs are primarily by a friend, Dr. Dean Ducas.
It doesn’t matter if you’re a developer, a creative, an artist or simply a technogeek, we all create wonderful things and we’re constantly pushing our brains to their limits. Or do we? Our brains are constantly at work, but are they working as efficiently as they can be? In this talk, you will learn out how to help your brain perform optimally, stay focused and increase your mental power during brainstorms, and various creative and logical tasks.
You’ll learn a number of practical techniques that will help you boost your mind’s performance, as well as peek into the science of our brains at work. By the end of the talk, you’ll have powerful knowledge and practical tools at your disposal to help your brain run like a well-oiled machine.
Guided mindfulness meditation - What is mindful meditation & how to do it Yvette Bordley
Mindfulness meditation guided mindfulness meditation for stress reduction, mbsr. Based on jon kabat zinn meditation techniques and mindfulness based cognitive therapy. Includes breathing meditation, meditation techniques, relaxation, insight meditation, vipassana meditation. Power point presentation on mindfulness plain english, free meditation guide. Mindfulness for beginners to help learn meditation and develop a mindfulness practice.
Dr Jeffrey Schwartz and Master Coach Josephine Thomson will introduce you to the neuroscience of mindfulness and show it's sometimes surprising applications in the workplace.
An introduction to the masterclass series for 'You Are Not Your Brain'. The four step solution to changing bad habits, ending unhealthy thinking and taking control of your life.
Register your interest in attending the masterclass (live or on demand) here: http://josiethomson.com/brain
This is a 2012 book based on a course run in Google by Chade-Meng Tan. #Meditation or Dhyana when it reached China became #Chen, on reaching Japan became #Zen and on reaching west became #Mindfulness. This course & book is a commendable attempt to make meditation accessible to all and "align with the lives and interests of real people, the average Joes of the world " says the author.
Mindfulness Based Stress Reduction PresentationTony Fahkry
What is stress? We hear so much in the media about how stressed we are, that one invariably believes the news. In this seminar, we explore the fundamental principles governing stress. How much stress can we deal with? Are our bodies equipped to deal with stress? How can you change and empower yourself with the necessary tools to avoid falling into stressful situations? We teach knowledge and awareness using mindfulness, so the individual has a variety of coping strategies to face such situations in life.
Overview
•The presentation will tackle on how you can take control of your learning habits
•Provide learning exercises that will aid your learning process
•Discuss the diffuse and focused mode of thinking and when to use them
•Illustration of the habit loop to identify how you can relate and modify it to suit your learning
•Benefits of guilt free sleeping and napping at work
•Defeat the inner procrastinator inside of us
As research into the applications of mindfulness progresses, both in the medical field for problems like pain and chronic illness management, and in the mental health field through therapies such as Dialectical Behavior Therapy, Acceptance & Commitment Therapy, and Mindfulness-Based Cognitive Therapy continue to increase the empirical support for the efficacy of this approach in a variety of conditions, it behooves us to learn more about this and apply it in our own lives and practices.
Kevin Drab
Find out how to meditate properly and top 5 tips for daily meditations. Get more information on how to meditate properly @ http://www.YourBestMeditation.com
An introduction to mindfulness meditation practices as understood and practiced by a clinical psychologist with experience in the Zen tradition. Superb photographs are primarily by a friend, Dr. Dean Ducas.
It doesn’t matter if you’re a developer, a creative, an artist or simply a technogeek, we all create wonderful things and we’re constantly pushing our brains to their limits. Or do we? Our brains are constantly at work, but are they working as efficiently as they can be? In this talk, you will learn out how to help your brain perform optimally, stay focused and increase your mental power during brainstorms, and various creative and logical tasks.
You’ll learn a number of practical techniques that will help you boost your mind’s performance, as well as peek into the science of our brains at work. By the end of the talk, you’ll have powerful knowledge and practical tools at your disposal to help your brain run like a well-oiled machine.
Guided mindfulness meditation - What is mindful meditation & how to do it Yvette Bordley
Mindfulness meditation guided mindfulness meditation for stress reduction, mbsr. Based on jon kabat zinn meditation techniques and mindfulness based cognitive therapy. Includes breathing meditation, meditation techniques, relaxation, insight meditation, vipassana meditation. Power point presentation on mindfulness plain english, free meditation guide. Mindfulness for beginners to help learn meditation and develop a mindfulness practice.
Dr Jeffrey Schwartz and Master Coach Josephine Thomson will introduce you to the neuroscience of mindfulness and show it's sometimes surprising applications in the workplace.
An introduction to the masterclass series for 'You Are Not Your Brain'. The four step solution to changing bad habits, ending unhealthy thinking and taking control of your life.
Register your interest in attending the masterclass (live or on demand) here: http://josiethomson.com/brain
This is a 2012 book based on a course run in Google by Chade-Meng Tan. #Meditation or Dhyana when it reached China became #Chen, on reaching Japan became #Zen and on reaching west became #Mindfulness. This course & book is a commendable attempt to make meditation accessible to all and "align with the lives and interests of real people, the average Joes of the world " says the author.
Mindfulness Based Stress Reduction PresentationTony Fahkry
What is stress? We hear so much in the media about how stressed we are, that one invariably believes the news. In this seminar, we explore the fundamental principles governing stress. How much stress can we deal with? Are our bodies equipped to deal with stress? How can you change and empower yourself with the necessary tools to avoid falling into stressful situations? We teach knowledge and awareness using mindfulness, so the individual has a variety of coping strategies to face such situations in life.
Overview
•The presentation will tackle on how you can take control of your learning habits
•Provide learning exercises that will aid your learning process
•Discuss the diffuse and focused mode of thinking and when to use them
•Illustration of the habit loop to identify how you can relate and modify it to suit your learning
•Benefits of guilt free sleeping and napping at work
•Defeat the inner procrastinator inside of us
As research into the applications of mindfulness progresses, both in the medical field for problems like pain and chronic illness management, and in the mental health field through therapies such as Dialectical Behavior Therapy, Acceptance & Commitment Therapy, and Mindfulness-Based Cognitive Therapy continue to increase the empirical support for the efficacy of this approach in a variety of conditions, it behooves us to learn more about this and apply it in our own lives and practices.
Kevin Drab
Ever wonder how well your athlete uses sports imagery as an effective tool to aid performance? Here is a short questionnaire to help evaluate your athlete's use of visualization/mental imagery/sports imagery.
It's no secret that stress is a major problem in our society. But what if you could use meditation to help alleviate it?
Are you stressed? We know it's a drag. But sometimes, we have to get through it. And the best way to do that is with meditation!
Did you know that meditation has been shown to help reduce stress, lower blood pressure, improve sleep quality and even increase happiness levels? Anxiety, stress and depression can cause a lot of pain. But meditation is a practice that has been shown to help alleviate these symptoms.
Purpose:
That's the idea behind this webinar, which will teach you about the power of meditation for stress relief. Join us as we talk about why meditation is so important, and how it can help you relax and cope with stress in a way that feels good on your body and soul.
Have you heard that mediation would be good for you, but think that your mind is too busy to actually try it? While yogis have known about the benefits of meditation for thousands of years, there is growing scientific evidence showing the benefits of daily meditation—especially in our hectic, modern world. A few of the most compelling benefits include: brain health, stress and anxiety reduction, increased attention span, reduced age-related memory loss, enhanced self-awareness and improved sleep. In this program, we'll explore what meditation really is, why even YOU can do it, and learn some techniques that can help start your home practice (with as little as 3 minutes per day). Meditation can be done anywhere, any time—busy mind or not. Meditation really is for everyone!
Mindfulness teaches us to focus our attention on what is happening at the moment, the now. The exercises are a form of training your attention. During pregnancy, we want to help you to be the driver of your thoughts instead of your thoughts driving you.
During this session, you will learn a technique called, the body scan. It will assist you to remain focused and connected to the present moment and thereby be positively focused during the pregnancy.
Ohm Shanti
Meditation Trainers
Participants Guide
Table of Contents
Introduction to Meditation………………………….. Page 3
History of Meditation………………… ……………… Page 4-5
Learning Objectives……………………………………... Page 6
Training Plan……………………………………….……….. Page 7-8
Task Analysis……………………………………….……… Page 9-11
General Outline…………………………………………… Page 12
Post Survey………………………………………………….. Page 13
Introduction to Meditation
Have you ever wanted to escape the outside world for just a few minutes? By mastering the art of meditation, you will be able to do that anywhere! Meditation helps with a wide variety of things, from keeping you stress free to helping your bodies immune system. It has the ability to make you AND those around you happier and will also make you feel more connected. Meditation not only helps our mind, but can also reduce aging and improve metabolism, which will help some lose weight. Another proven benefit of meditation is increased memory and attention span.
History of Meditation
Meditation dates back to prehistoric origins confirmed by early religious contexts. We see some of the earliest written records of meditation from Vedantism which comes from Hindu traditions around 1500 BCE. The English word “meditation” stems from meditatum, a Latin term meaning “to ponder.” Although we can’t know when, exactly, people began to meditate, experts agree that the practice probably began many thousands of years ago, before the birth of modern civilization as we know it. If scholars look to establish the origins of meditation, they first have to decipher ancient texts and recorded hieroglyphs to find references to this discipline. Several archaeological findings suggest that hunter-gatherers were participants of some forms of meditation, as were early shamans. Their knowledge was passed down orally from one generation to the next, helping to lay the important foundations of modern meditation. It can be difficult to pin down the origins of meditation because there are so many practices that fall under the “meditation” umbrella. Is it mindfulness? Contemplation? Communion? Chanting? Trance?
Although many forms of meditation can be found in ancient religious traditions around the world, the practice as a component of a spiritual journey is probably most closely associated with Buddhism. The Buddha, who lived and taught in Southeast Asia about 2600 years ago, founded a path that inspired generations of participants to sit in mindful awareness and breathe their way to lasting peace. According to his teachings, meditative concentration is one of three trainings that when practiced together result in awakening, or enlightenment. The other two are proper ethical conduct and the wisdom of seeing things as they really are.
Men and women who gained insight and wisdom by putting the Buddha’s teachings into practice taught others. Seekers would travel to learn from great teachers who often lived in cultures far removed from their own, then bring th.
The Power of Meditation. Inside this eBook, you will discover the topics about meditation and success, meditation for the modern life, how meditation increases success, making meditation work for you, the benefits of meditation, the benefits of meditation for business owners and entrepreneurs, corporate meditation and employee morale, the benefits of meditation for personal well-being, the practice of meditation, preparing body and mind for meditation, the meditative posture and meditation exercises.
3. Getting ready for a trail race? Try
this for your training:
• Seclude yourself in a remote cave for 3
years
• Spend most of your time practicing
breathing exercises and chanting Buddhist
mantras
• Practice leaping upward from a cross-legged
sitting position without using your hands.
Repeat ad infinitum
• Return to the world three years later, light as
a feather, in a heightened state of
consciousness
• Run vast distances. Win races. (Known side
effect: By this point in your training, the act
of winning will have become meaningless to
you).
Lung-Gom-Pa
Runners 3
4. “Eyes focused about 100 feet ahead while moving
in a steady rhythm, keeping the head level, the
shoulders relaxed, the back straight, and the nose
aligned with the navel.”
~The Marathon Monks of Mount Hiei
4
5. • The Incas had a type of postal system where relay messengers ran across
rope bridges to deliver communications to the next team.
• Messengers lived in pairs, with one person sleeping and the other on alert for
messages
Messengers of Machu
Picchu
5
8. 2. Mental Rehearsal
Create a mental video
– Use imagery before and during the race.
– For example:
• Imagine yourself at difficult points in the race, feeling
calm, focused, and energetic
• Plan for, and during the race use, specific images
(visual, phrases, words) at particular cue spots
-Kate Hays
8
9. 3. Positive Statements
• Stay focused by picking an inspiring word/phrase
– “Run Free” – Ryan Hall
• Make it personal
– “Why not me?”, “I am doing the best I can”
• Instructional Self-Talk
– “Keep your knees bent”
• Positive statements can control panic
– Positive thoughts replace negative thoughts
9
10. 4. Mindfulness
As you become more
mindful, you’ll become
much more connected to
your running, body, mind,
and environment.
10
11. 5. Relaxation
Techniques• Relaxation training – use before and during
the race to control tension
• Meditation
• Deep breaths
• Mental-body scan
• Pre-performance rituals
11
13. Jon Kabat-Zinn
• Becoming aware of the messages that
encourage you to quit or slow down can help
you work through them
• "If you accept these thoughts as the truth, they
have an influence over you” (I’m tired, I’m
losing)
• "If you just see them as thoughts, they are like
little bubbles in a stream. They come and they
go--and they burst. They won't have influence
over your performance."
13
14. Jon Kabat-
Zinn• "When mindfulness is applied to sports, it
brings the mind and the body into a kind of
unity."
• "Running is breath by breath, footfall by
footfall, moment by moment,"
• "It has its own calming and
clarifying meditative elements
built right into it.”
14
15. Mindfulness for
Runners
• “Run the mile you’re in”
• Mindfulness is the reminder that you are in control of your
thoughts and your body.
• It’s the conscious choice not to ruminate or suffer mentally,
but to let go of the things that don’t matter and to stay in the
present moment, mentally.
15
16. Sakyong Mipham
Rinpoche• Spiritual leader of the Shambhala Buddhist lineage, who trains for the New
York City Marathon
• “Meditation can make you better runner”
• "If the mind is centered on breathing, the mind becomes stronger and more
focused”
• Wrote the book Running with the Mind of Meditation
16
17. “Meditation and breathing exercises can also
enhance your endurance, by giving you tools
to remain attentive even when your body is
aching or your mind is agitated.”
The Athlete’s Guide to Recovery by Sage Rountree
17
18. George Mumford
• Sports psychologist, meditation instructor
• Teaches mindful techniques to the Chicago
Bulls
• Being more connected with your breath can
help prevent injuries: You learn to know
(better) “when you can push it and when
you need to back off.”
• A mindful state diminishes stress levels and increases
feelings of relaxation, so it can also enhance your
enjoyment of running.
18
19. Mental Strategies
1. Adjust your thinking
2. Keep in mind, you have time to make up
for lost distance
(Part of letting go of mistakes)
3. Stay positive
– “It’s not what that gets you, it’s who you become”
~Diana Nyad (per Henry David Thoreau)
19
20. Mental Strategies
4. “Stay focused on you, and only you.”
~Kate Bevilaqua
5. Have mental songs
for all 3 sports
(example: Billy Joel)
20
21. Mental Strategies
6. Practice in all types of conditions: weather,
different roads, etc.
7. Use mental imagery to rehearse; i.e.
swimming techniques
8. Pace yourself; don’t go out too fast, run 2nd
half faster
21
22. Mental Strategies
9. Use positive self-talk & mantras:
– “Failure is not an option” ~Bob Damon
– “Find a way” ~Diana Nyad
10.Expect unexpected pain/fatigue – stiches,
cramps
– “I park my brain somewhere else” ~Bob Damon
– “You will learn the pain in practice, you will know it in
every race.” ~Joe Friel
22
23. Peak Performance -
FLOW• Intense focus of attention
• Effortlessness
• Total involvement
• Complete presence
• Harmony with the activity
• Control
• Time distortion
• Happiness
23
24. Pre-race Simulations
• Do your best to simulate particularly distressing
aspects of the upcoming race in your training
– Weather
– Pavements/Environments
• Like studying for a
big exam
24
25. “Ten Count” & Other Tips
• Begin with 5 minutes of walking or jogging.
• Simply count ten inhalations and exhalations, and
then repeat.
• If a stray thought comes up, drop it like a hot
potato, then go right back into your count.
• Run in synch with your breathe
• Be aware of your stride
25
26. • Practice being a little uncomfortable (Be
hyper aware of where discomfort is taking
place. Breathe into this place.)
• Be present (without judgment, pay attention
to your body.)
• Be grateful: your body is allowing you to run
“Ten Count” & Other Tips
26
27. Drop Your Thoughts
By dropping your thoughts as you run,
You gain access to many of the great benefits of meditation.
Imagine greater patience, well-being,
A stronger sense of compassion and non-judgment.
MindfulRunning.org
27
28. “Mental toughness has been reported
to be the most important
psychological characteristic in
achieving performance excellence”
(Connaughton, Wadey, Hanton & Jones, 2008)
Mental Toughness
28
29. • Internal vs. External Focus
• Self-direction
• Avoid distraction
• Shrug off failures / Rebound from defeat
• Compartmentalization
• Never self-flagellate
• Relentless focus on long term goal achievement
• Carefully plan short term goals
Achieving Mental
Toughness
29
30. MENTAL TOUGHNESS ATTRIBUTES PSYCHOLOGICAL STRATEGIES
Insatiable desire to win Goal setting, self-talk, reflection
Bouncing back from setbacks Reflection, self-talk, social support
Under distress, push back
boundaries -pain
Simulation training, social support
Competition anxiety is expected,
coping is necessary
Mental & physical preparation,
social support
Thriving on pressure on
competition
Mental & physical preparation,
social support
Regaining psych. control -
uncontrollable events
Mental imagery, pre-performance
routine, process goals, social
support
Remaining fully focused in face of
distractions
Mental Imagery, pre-performance
routine, process goals
Not feeling adversely affected by
others' good/bad performance
Mental imagery, pre-performance
routine, process goals
Life's distractions/remain fully
focused
Mental imagery, pre-performance
routine, process goals, social
support, insatiable desire
30
31. “When you go for it 100%, when
you don’t have the fear, “What if I
fail”, that’s when you learn. That’s
when you’re really living.”
~Mark Allen
31
32. “If you feel bad at 10 miles, you’re in trouble.
If you feel bad at 20 miles, you’re normal.
If you don’t feel bad at 26 miles, you’re abnormal.”
~Rob de Castella
“In running, it doesn’t matter whether you come in first, in the
middle of the pack, or last. You can say, “I’ve finished.” There
is a lot of satisfaction in that.”
~Fred Lebow
“It’s not 26.2 miles…It’s 10 water stops.
~Unknown
32