The most challenging week of your bodyweight training program is coming to an end. You have pushed your body to new limits and have attempted challenges you may have never thought possible. For today’s meditation, you will focus and reassess your new bodyweight movements. Use this meditation to visualize and perfect exercises and skills. Allow your mind to finally do the work. Enjoy the rest day, Spartan.

The Practice

• To begin, find a quiet location where you can sit or lay in stillness.
• Close your eyes.
• Just breathe. You do not need to control your breathing. Allow your body to fall into each breath naturally.
• Stay mindful to how your body is moving with each breath. As you inhale, what is happening in your chest? Your shoulders? Your belly? What about with your exhale? Keep your mind on your breath for a minute or two.
• Now that you’ve observed your breathing, think back to the exercises from the past couple of days. Did you try any new variations? How did they feel? What did you find challenging?
• Once you’ve found the area you want to work on, focus your mind on your ideal execution. How is your posture before the exercise? Can you maintain alignment as you perform the movement? Picture yourself performing the exercise exactly how you want to perform it during week 2. Visualize multiple repetitions. Get comfortable with the movement.
• Finish off your practice today with a few more rounds of mindful breathing. Has your body movement or your breath changed from the beginning? Notice the relaxed state of your body. Is there any particular area that is feeling more at ease or more comfortable now at rest?

If you are new to meditation, you only need to spend between 3-5 minutes in stillness today to see the benefits. Finish out your day and take note of your body’s awareness. Continuing the practice of meditation will help to relieve stress and to improve your body’s overall performance. Start with practicing one time a week. As you become more comfortable at ease, you may find yourself wanting to meditate multiple times a week, for longer sessions.

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