Weekly Mental Fitness Workouts
February 12th - February 18th
Happy Super Bowl Sunday!
Many of us will never have the experience to compete in a championship game like the Super Bowl. However, you will have moments in your life that are just as important as the Super Bowl. Millions of people may not be watching but you will still need the mental strength to persevere and accomplish what you have set out to do.
Consistently training your mind will prepare you for this moment.
Will you be ready?
Exercise #1: Intention Setting Meditation (5 min)
Before you go any further, allow yourself to take 5 minutes to participate in the following meditation script:
How did it feel to allow yourself to take this pause?
Setting intentions can have a profound impact on our focus. It sets the tone for our day, our week, our year.
The Exercise: Intention-Setting Meditation x 2 days
The Set Up:
Make a plan to practice this meditation on 2 days this week
Put it into your calendar or set a reminder on your phone
The Task:
Follow along with the video above
The Goal:
Enhance focus on intentions and experience a sense of calm.
Exercise #2: 3 Good Things Forward & Back
Leaning into our strengths as a source of optimism can give us the energy to move forward with power.
The Exercise: 3 Good Things Forward & Back
The Set Up:
Find a comfortable place. Grab your favorite note-taking device and something to write with
The Task:
Write down 3 good things that you made happen during the past week and how you made those things happen
Write down 3 good things that will happen to you in the upcoming week and how you will make those things happen
The Goal:
Boost optimism, build awareness of strengths, and increase mental well-being.
Exercise #3: Resonance Frequency Breathing (4 inhale x 6 Exhale)
Resonance Frequency Breathing is a type of breathing that trains heart rate variability (HRV). HRV is a physiological measurement of resilience. The higher our HRV, the more resilient one is in stressful situations.
The Exercise: Resonance Frequency Breathing 3 days x 5 minutes
The Set Up:
Pull up your favorite breath pacer. If you do not have one this breath pacer is a great tool to utilize for this practice.
Set the app to the right practice time and inhale and exhale lengths
Inhale = 4 seconds
Exhale = 6 seconds
The Task:
Follow the breath pacer for 5 minutes
Every time you notice that you are distracted, refocus back on the task.
The Goal:
Reduce the impact of stress and anxiety on day-to-day life.
Embracing the monotony of training your mind will pay off. I encourage you to look for the small changes that are happening as signs of you moving in the right direction.
You are doing the good work, keep grinding!
Be Easy,
Ryan