What is mindfulness? Mindfulness is defined as the “basic human ability to be fully present, aware of where you are and what you’re doing, and not overly reactive or overwhelmed by what’s going on around us” (https://www.mindful.org/what-is-mindfulness/).
Mindfulness can be helpful in reducing stress/anxiety, enhancing performance, improving awareness, and enhancing life satisfaction.
In CrossFit, using mindfulness probably looks a bit different than the serene meditation setting you may be picturing. In CrossFit, we can use mindfulness is many micro-moments throughout the hour-long class. Here are some examples of what mindfulness in CrossFit could look like:
1. You’re waiting for the coach to start the whiteboard discussion. Practice several rounds of breathing exercises (i.e. breathe in for 4 sec, hold for 4, breathe out for 4, hold for 4; repeat X times). While doing this, try to maintain focus on the count and on your breath.
2. Coach is guiding a general warm up – when beginning each movement, identify the area that should be activated and direct your mental energy here.
3. You’re going through barbell progressions to prepare for the WOD – during each movement, focus on the cues given by the coach and really assess how well your body is doing what your brain is telling it to.
4. During the WOD – remain present the whole time. Count your reps and think about how your body is moving in space in every movement. Keep your mind on the exact moment you are experiencing.
5. Post-WOD – Reflect. You’ve done it. Before your grab your things and run off to the rest of your day, give yourself a moment to appreciate your body for everything it just did. What is one thing that went well? What is one cue you’ll remember for next time?
The more you practice being able to “be where your feet are,” the easier it will become. Stay present; even when your mind wanders, allow it and bring your attention back as soon as you can.
Try this in your workout today and let us know how it goes!
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