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Mindful running - Neuropsychiatrist's point of view
- 1. Introduction to Mindful Running Dr. Hari Sholinghur
- 3. 21/11/2017 Mindfulness and Benefits Neuroscience Using Running for Mindfulness Using Mindfulness for running (Running-Biomechanics)
- 5. Mindfulness and Meditation Meditation is a large umbrella term that encompasses the practice of reaching ultimate consciousness and concentration, to acknowledge the mind and, in a way, self-regulate it. It can involve a lot of techniques -including compassion, love, patience, and of course, mindfulness. Mindfulness is the act of focusing on being in the present
- 6. Mindfulness In essence, what mindfulness does is it takes the wisdom of ancient Eastern traditions and combines that with the latest science of the most modern Western training techniques
- 7. Benefits of Mindfulness and Evidence
- 8. 02/12/2010
- 15. Can we change our brain at this age ?
- 16. Neuroplasticity Neuroplasticity- is being able to rewire your mind and build new neural connections Mindfulness/ Mindful Running can do that shape our entire being
- 17. Using Running for Mindfulness Whenit comes to mindful running youcan't afford not to take the time to doit because when you're able to quietyour mind while running you get greater energy, greaterclarity of mind, creativity and productivity- Sakyong Mipham.
- 18. Using Running for Mindfulness- Why? Time Cyclical, Repetitive Breathing - running demands focusing on our breathing, while staying attuned to our surroundings. These also happen to be the basic principles of meditation. "If we develop a relationship with our breathing, we do not have to struggle with it as much, Intuitively, runners know this.
- 19. Using Running for Mindfulness When you take up running, you are encouraged to "build your base", which means gradually strengthening the body so it becomes used to running. Simple meditation techniques that people can build into their running, including contemplations on gratitude, generosity and motivation.
- 20. Using Mindfulness for Running- Why? Helps you run lighter, farther, faster and more efficiently Reduce injuries Helps quiet your mind get you in more of a state of peace Ultra runners getting into the zone where they don't have to think about everything running along effortlessly and a state of perfect bliss
- 21. Biomechanics
- 22. Using Mindfulness for Running- How? Before you get ready to go out running, try to get a sense of how youre feeling. Whats going on in the mind? Are you feeling anxious, confident or completely indifferent? Begin to notice the physical sensations in the body. This process isnt done with any sense of judgment or analysis, you are simply building up an awareness of how you feel.
- 23. While you start the run As you begin to run, while a keeping a strong awareness of everything thats going on around you, bring your attention back to the body. How does it feel now that youre moving? How are the muscles responding to the movement? Notice how the breath quickly changes as the body begins to warm up. Notice how the mind responds, what are you thinking?
- 24. While you settle into the run As you settle into the run, begin to notice the rhythm youve established. Does it feel comfortable? How does the body feel? Does it feel balanced, with an equal amount of force being used in both legs? How do the arms feel? And the shoulders? Is there anywhere in the body that feels tight? If there is, you already know what to do with it - watch it, observe it, become aware of it. Resist the temptation to try and get rid of it somehow.
- 25. If youre running for fun or simply to keep fit, then its helpful to actively encourage an awareness of whats going on around you. Idea of gentle curiosity, not frantically trying to notice everything around you, dont have to name the sensation, but just feel it- non-judgemental both about your feelings and thoughts
- 26. Because youre more present and more aware, its quite likely that the way you think when you run (your mental habits) will also become more apparent. Do you have a tendency to be hard or kind to yourself when youre running? Where does the mind instinctively go? Is it inwards, toward thinking, or outwards, towards sensations in the body?
- 27. One of the so-called problems of being more aware is that you become aware of not only the pleasant sensations, but also the unpleasant ones. The unpleasant sensations can be put to good effect. Rather than try to get away from physical discomfort, see what happens when you rest your attention with the feeling. Try doing it as if you and the pain are not really separate, so less of me and my pain and more of the simple, direct experience of pain. The results might surprise you.
- 28. Any pain or discomfort can be seemingly-disruptive experiences - can be used as effective supports or objects of focus for your running meditation. Try focusing on the sensation of the foot striking the floor. The sense of rhythm can be very relaxing. Whatever your object of focus, try to run with a light touch
- 29. Enjoy the new experience of running ! Thank you
Editor's Notes
- #18: The Sakyong is one of the highest油lamas油in Tibet and a celebrated teacher who leads the international Shambhala network of meditation centres
- #29: When you first notice the pain, the instinctive reaction will be to resist it, to get rid of it, which will usually involve either stopping or beginning a long mental battle to try to forcibly overcome it, ignore it, or suppress it in some way. Obviously, you need to be aware of your own physical capabilities to respect your body, and take appropriate action when necessary. However, if you feel you can continue without doing any lasting damage, then try moving even closer to the discomfort, as if you are sinking down into that feeling and experiencing it in a very direct way. This may feel counterintuitive at first, but theres method to the madness. In moving closer to it, in fully experiencing it and even encouraging it, youll experience a complete shift in the usual, habitual dynamic and very often the pain is released as a result.