I talk a lot about meditation practice on this blog, but meditation is not the only way that you can cultivate mindfulness and compassion. Research is now beginning to emerge that is showing benefits from shorter and shorter increments of meditation. We are also starting to see some evidence of benefits from "informal" mindfulness or compassion practices.
For lawyers short on time, this is good news. As I well know, we don't always have a 20 or 10 minute block of time to sit and meditate. But, if we are creative, we may find a few spare minutes here and there to sneak in a little bit of deep breathing. Even when this is hard to come by, we may learn some in the moment practices that can help us stay calm and collected or remember to be kind to ourselves.
One of my favorite ways to do this is to incorporate mindfulness and compassion practices into my workout routine. This may sound a little cumbersome, but I already shared a post from a lawyer who built a meditation practice this way. In addition, a recent review of more than 35 studies indicated that mindfulness and exercise might offer unique mental health benefits.
So how can you do this? Here are a few options.
1. Try Yoga or Somatic Workouts.
If you feel totally lost with the idea of integrating mindfulness and cardiovascular exercise, you might be pleased to know that some workouts are specifically designed to do this. Most yoga classes cue participants to notice their breath and pay attention to how their body feels. In general, the best yoga teachers also encourage modifications and self-compassion throughout practice. This is one reason people sometimes call yoga "moving mindfulness".
Not all yoga is calm and restorative either. Some classes, including power yoga, will include cardio, interval, or even strength training. Along the same lines, somatic workouts like The Class will push your physical limits while cuing you to notice (and if possible release) thoughts and emotions that arise as you move.
2. Watch Your Breath.
I have enjoyed group fitness in the past, but right now I am all about my Peloton especially Power Zone training on my bike. These rides often call for me to hold a moderate to difficult effort for a period of time. As a meditation teacher, it didn't take me long to realize that this was a great time to notice my breath.
Doing so often helped me modulate my breath so that I could stay steady during tough intervals or quickly recover when I had a respite. This helps me stay present for the difficulty rather than mentally retreating into anxiety or stress. In many cases, I have found that this makes the experience more enjoyable because it helps me remember that hard work much of the time can be fun and feel good.
3. Listen to Your Body.
I have an Apple watch which monitors my heart rate as I work out. From lots of experience, I have a good idea of my typical range for easy, moderate, and challenging cardio work. One thing I like to do, though, is to remind myself not to panic as my heart rate increases.
Instead of just watching the numbers, I also note how I feel as I am working. I am regularly surprised at how good I feel even when my heart rate is high. I am also regularly surprised to watch my heart rate stabilize or even come down even when my effort doesn't slow down.
Another way I have done this is to pay attention to my posture. It is very easy to begin slumping or hunching over when you begin to breathe hard. I have trained myself to watch for this so that I can ensure a clear airway for my breath. When I remember to sit up and soften my belly so I can breathe again, things get a little bit easier.
Clearly, I can't entirely control my heart rate or how I tolerate any given workout. Paying close attention to what my body does during a workout can help me manage my experience better and prevent my anxious mind from taking over.
4. Monitor that Inner Attitude.
Lots of people exercise because it helps quiet their minds. I am no exception and I certainly think that exercise can help when your mind is getting chatty. Even so, if there's anything that can get my inner critic going, it's feeling physically uncomfortable.
A good cardio workout is designed to make me feel physically uncomfortable. If I am having a hard time, it's not uncommon for my mind to turn negative with complaints about the situation or criticisms of my performance. Guess what? This is not helpful at all.
Over the years, I have started to monitor for the early warning signs of this creeping negativity. If it starts to show up, I first try to be kind to myself by managing my situation by taking a drink of water or adjusting my position or rate of exertion. This often is enough to keep the nasty inner voice from distracting me from my mission.
5. Practice Courage and Compassion.
Even when managing my experience isn't enough and the workout just sucks, I still have found a way to make the best of the situation. This is because the workouts where I am on the struggle bus are the best ones to practice courage and compassion.
On one particularly challenging ride with tough long intervals, I used every self-compassion strategy I could. I acknowledged my feelings of discomfort by saying "this is hard" but followed it up with "but I can do it." I considered the meaning of the work and remembered why physical fitness mattered to my life. I even did tonglen practice, where I breathed in the hard feelings and breathed out relief and sent to the other people doing the ride.
Does this seem a little silly or overwrought? Maybe. I certainly laughed at myself afterwards but I also celebrated because I made it. But, if you think about it, sometimes physical sensations (our emotions) can be the biggest impediments to showing courage and compassion when they are needed most. Practicing these skills when the stakes only feel intense may actually be an ideal way to practice them so they are ready when you really need them.
Conclusion
In an ideal world, all of us would have the time to meditate and work out regularly if not daily. Though most of us don't live in an ideal world, we may be able to get the best of both worlds in our workouts. With a few small adjustments, you can incorporate informal mindfulness and compassion practices in your exercise routines. With these tips, you can train your mind and heart at the same time.
Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, for a simple guide to creating a meditation practice of your own in 30 days. And to share mindfulness with your little one, check out my new children's book, Mommy Needs a Minute.
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