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Awake & Evolve: Cycle 4 – Meditation For Developing a Positive State of Mind

The fourth cycle of Awake and Evolve workouts focuses on energizing and lengthening the muscles to improve athletic performance, with a meditation component to improve concentration and mood.

Mindith Rahmat

Written by Mindith Rahmat Last updated on July 31, 2012

The state of your life is nothing more than a reflection of your state of mind.

~Dr. Wayne Dyer~

Find a comfortable place were you can take 10-15 minutes of quiet time for yourself, you might want to add a pillow to sit on or a blanket or jacket to keep you warm during the meditation.

Sit in a comfortable position, either cross-legged on the floor, or in a chair. Sitting up tall with the spine, straight relax the shoulders and feel the chest open.

Breathe slowly, smoothly,y and deeply into the belly and into the chest. As you close the eyes, relax the area around your mouth and lips. Feel tension drain from the face and neck with each breath.

Let go of any negative thoughts or distractions, focusing on listening to the breath move in and out of your body.

Once the mind feels quiet and thoughts are still, bring your hands to the chest center and feel your heart beating. Take 10 deep breaths at the heart center, each breath imagining one positive aspect of your life.

Release the hands and with the eyes still closed, and begin to rub the palms together, feeling a warm and energizing sensation. Keep rubbing the hands together for about 1 minute and then release them over your closed eyes, feeling warmth melting through the tension and stress in your face. Keep the hands over the eyes for 10 deep breaths.

Relax the hands down towards the knees in a place were they can rest comfortably, keeping the eyes closed and drop in deeper to the breath.

Stay with this sensation of warmth and relaxation and melt tension away with each exhale. Try to stay with this meditation for at least 10-12 minutes. Notice the effects of this practice on your emotions and responses to stress.

Breaking Muscle will have more meditation practices each week focusing on different topics. If you have a particular meditation topic you would like to see here post your suggestion to the comments section below.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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