6 Tips for a Mindful Exercise Routine

In Ayurveda, meditation is the foundation for health, happiness, and overall well-being. A regular exercise program is also important for a healthy lifestyle. Strength training, flexibility, and cardiovascular conditioning make up the backbone of a well-rounded fitness routine that can keep you healthy and strong throughout your life.

While these two activities seem dissimilar—in one you’re cultivating physical and mental stillness, and in the other you’re in a state of heightened physical and mental activity—it’s possible to merge awareness and physical exercise together as one. This allows you to experience the present moment during your physical activity.

Yoga is a practice that focuses specifically on mind-body integration to help deepen your experience of the spirit through physical activity. The regular practice of meditation and yoga are the foundations for cultivating and experiencing the restful awareness response, an expanded state in which you are calm and rested yet also mentally alert. It’s this state of heightened awareness that allows your focus to be directed internally rather than externally.

While the restful awareness response is most easily elicited through meditation, any mindfulness-based practice in which you pay attention to subtle nuances and are cognizant of sensory perception at every level helps to establish this response. Yoga isn’t the only way you can make the mind-body connection through movement.

These tips will help you integrate mindfulness into your exercise* program, no matter what activity or sport you practice, and ultimately lead you closer to your physical and spiritual goals.

1. Feel Your Body

This might sound obvious, but many people approach exercise at full force and don’t slow down long enough to truly feel what’s going on in their bodies. In some cases, people suffer through a workout on pure grit, ignoring aches, pains, and objections from the body. This disconnection from your body sets the stage for distractions and injuries. Exercise should not be an out-of-body experience; it should be an in-body experience.

Before beginning any exercise, pause and bring awareness to your physical form. Feel your bones, muscles, organs, tissues, and even skin. How does your body feel? Do you have pain or discomfort? Are you low on energy? As I frequently remind my yoga students, always make the most nourishing choice for your body. If you’re not mentally and physically prepared to exercise, stop. Only after you’ve taken an inventory of how you feel and firmly established awareness in your body should you proceed with your warm-up or workout.

2. Notice Your Environment

Expand the awareness you brought inward, out to your environment. Allow your awareness to fill up the space that you’re going to be moving through. Ideally, your space should be distraction-free so as to help localize your attention on the exercises at hand. If you’re running or participating in another outdoor activity, you’ll have to deal with distractions, and maintaining situational awareness in such spaces is imperative.

No matter what space you’re in, notice the temperature, lighting, odors, and any additional sensory perceptions that may influence your experience. Also, make sure you have all the necessary equipment, water, towels, or tools required for the workout. The point isn’t to become compulsive about your space; it’s meant to help you finely tune your awareness for the work you’re about to do.

A workout performed in this manner is a moving meditation, and as such should have a sense of focused reverence around it. Close the door, turn off the TV (with the exception of an exercise video), and choose music that helps you maintain your sense of self-referral. This is your time.

3. Always Use Correct Posture

Posture affects every move you make. Through correct posture you create the optimal spinal alignment for any physical activity. Without a neutral spinal position, you throw off your body’s power chain and interfere with the natural flow of energy and information through your nervous system.

Correct posture ensures that your energetic body is functioning optimally and thereby providing an adequate supply of energy throughout the movement. On the other hand, improper posture causes a dramatic power falloff and leads to an increased likelihood of serious injury. In general, if you don’t know how to (or can’t) perform an exercise with proper posture and form, don’t do it.

4. Make Your Breath the Anchor

The key to creating a mindful practice is your breath. The repetitive inflow and outflow of your breath creates a rhythm that can help anchor you into the present moment. This breathing rhythm also serves as a bridge between your mind, body, and soul; the more deeply you breathe, the deeper that connection becomes. In a very practical sense, steady and even breathing efficiently infuses your body with the oxygen and Prana (life force) it needs to function under the strain of physical exertion.

With each exercise strive to maintain breath awareness. Don’t let it overshadow the focus required to perform the exercise itself, but make it the background sensation that guides and supports each movement. Experiment to find a breathing cadence that best aligns with the exercise you’re doing. Notice how it may change between strength exercises, aerobic conditioning, and rest periods. Regardless of its variations, continue to come back to the breath as your anchor to the present moment.

5. Clear Intention

Before beginning your exercise, pause briefly to form a clear intention for what you are about to do. This doesn’t need to be verbalized, but you should make note of what you plan to accomplish—whether it’s doing 10 push-ups, running 3 miles, or swinging a kettlebell 50 times.

Intention has organizing power, so by clearly creating the intention, you lay the groundwork for its manifestation. In addition, intention focuses your mind on what you’re doing, thereby increasing your chances of success. Remember that where attention goes, energy flows, so plant the seed of intention and the exercise will perform itself.

6.  Stay On Target

As you move through your workout, your mind will wander and your awareness will drift. This is a natural part of training. As in meditation, the mind will get pulled away to other thoughts, sensations, and distractions in the environment. Your job is to come back to the present moment, the breath, and the exercise. It doesn’t matter how many times your attention drifts, just keep coming back to the practice of mindful movement.

As you become more adept at this process, you grow less attached to those thoughts and distractions and can begin to simply witness them with compassion. You can separate yourself from the temptation to indulge in distractions of the ego, especially when the muscles begin to ache and the sweat starts to drip. You’ll start to see those distractions for what they are—scenery that comes and goes in the field of your awareness. But the real you, the ever-present witness within, remains stable, steady, and rooted in the eternal present.

These are the steps to take your exercise routine from the realm of the unconscious to the conscious and into the experience of higher awareness. With them you can transform your fitness routine into a mindful practice.

Finding the Right Exercise Program for You

Here are a few activities that are particularly effective when it comes to cultivating mind-body integration.

  • Kettlebell Training
  • Martial Arts/Shadowboxing
  • Walking
  • Running
  • Jumping Rope
  • Yoga
  • Qi Gong/Tai Chi

For additional guidance, try a structured program such as Action Strength, dedicated to the art and science of functional fitness and attribute development.

You can also learn more about exercise routines catered to your dosha here:

Explore and find your own exercise vehicles for awakening your spirit. There are countless paths up the mountain; what’s important is that you find the one that works for you.

*As a reminder, always consult with your health care provider before embarking on any exercise program. Lastly, don’t forget that the goal of any exercise is to help you feel energized, not depleted.

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About the Author

Adam Brady

Vedic Educator
Yoga teacher, author, and martial artist Adam Brady has been associated with the Chopra Center for nearly 20 years. He is a certified Vedic Educator trained in Primordial Sound Meditation , Seven Spiritual Laws of Yoga , and Perfect Health: Ayurvedic Lifestyle , and regularly teaches in the Orlando, Florida, area. Over the last several years, Adam has worked to introduce corporate mind-body wellness programs into the workplace within a large...Read more