Running with the Mind of Meditation

1. Mindfulness: The Foundation of Running and Meditation

Meditation is a natural exercise of the mind—an opportunity to strengthen, reinvigorate, and cleanse.

Mindfulness is key. It forms the foundation of both running and meditation, allowing practitioners to be fully present in the moment. This awareness helps runners improve their form, pace, and overall performance, while meditators can deepen their practice and gain insights into their mind.

Benefits are numerous. Mindfulness in both activities leads to:

• Improved focus and concentration
• Reduced stress and anxiety
• Enhanced body awareness
• Greater emotional regulation
• Increased overall well-being

By cultivating mindfulness, practitioners can transform their running and meditation from mere physical or mental exercises into profound journeys of self-discovery and personal growth.

2. Breathing: The Bridge Between Body and Mind

Life is breath. Breath is life.

Breath connects body and mind. It serves as a powerful tool for both runners and meditators, acting as an anchor for attention and a gauge of physical and mental states. Proper breathing techniques can enhance performance, reduce stress, and deepen meditation practice.

Key aspects of breath work:

• Awareness of breath quality (smooth, rough, shallow, deep)
• Using breath to regulate effort and pace in running
• Focusing on breath to calm the mind in meditation
• Recognizing the breath as a reflection of overall well-being

By developing a strong relationship with their breath, practitioners can gain valuable insights into their physical and mental states, leading to more effective and enjoyable running and meditation experiences.

3. Building a Base: Consistency and Patience in Practice

Running is a natural form of exercise, for it is simply an extension of walking.

Consistency is crucial. Building a strong foundation in both running and meditation requires regular practice and patience. This base provides the necessary strength, endurance, and mental stability for further growth and development.

Key elements of base-building:

• Gradual increase in duration and intensity
• Focus on proper form and technique
• Developing mental resilience
• Establishing a consistent routine

By approaching both activities with patience and consistency, practitioners can avoid burnout, reduce the risk of injury, and create sustainable habits that support long-term progress and enjoyment.

4. The Four Dignities: Tiger, Lion, Garuda, and Dragon

The tiger is friendly to himself and merciful to others.

Four stages of development. The Shambhala tradition outlines four phases of growth in both running and meditation: Tiger (mindfulness), Lion (joy), Garuda (fearlessness), and Dragon (wisdom). Each stage builds upon the previous one, fostering a holistic approach to practice.

Characteristics of each stage:

• Tiger: Developing mindfulness, focus, and technique
• Lion: Cultivating joy, confidence, and appreciation
• Garuda: Embracing fearlessness and pushing boundaries
• Dragon: Accessing deep wisdom and benefiting others

By understanding and embodying these four dignities, practitioners can progress through different stages of development, continually refining their practice and expanding their potential in both running and meditation.

5. Overcoming Obstacles: Pain, Fear, and Mental Barriers

Pain and sickness are clear indications that something is off-balance. They are signals from reality.

Obstacles are opportunities. Both running and meditation present challenges that can be transformed into valuable learning experiences. By facing pain, fear, and mental barriers head-on, practitioners can develop resilience, wisdom, and a deeper understanding of themselves.

Strategies for overcoming obstacles:

• Acknowledging and accepting discomfort
• Cultivating a growth mindset
• Using mindfulness to observe without judgment
• Developing mental toughness through gradual exposure
• Learning from setbacks and failures

By reframing obstacles as opportunities for growth, practitioners can turn potential roadblocks into stepping stones, leading to greater progress and personal transformation in both running and meditation.

6. The Power of Gentleness and Self-Compassion

My meditation teachers taught me that with aggression, you may accomplish some things, but with gentleness, you can accomplish all things.

Gentleness is strength. Approaching both running and meditation with kindness and self-compassion leads to sustainable progress and deeper enjoyment. This gentle approach allows practitioners to push their limits without burning out or causing harm to themselves.

Benefits of gentleness and self-compassion:

• Reduced risk of injury and burnout
• Increased motivation and consistency
• Greater resilience in the face of setbacks
• Improved overall well-being and enjoyment
• Enhanced ability to listen to and honor one's body and mind

By cultivating gentleness and self-compassion, practitioners can create a more positive and sustainable relationship with their running and meditation practice, leading to long-term growth and fulfillment.

7. Beyond Personal Gain: Running and Meditating for Others

If you want to be miserable, think of yourself. If you want to be happy, think of others.

Expand your motivation. As practitioners progress in their running and meditation journey, they can shift their focus from personal gain to benefiting others. This expanded motivation brings deeper meaning and joy to practice, while also positively impacting the world around them.

Ways to practice for others:

• Dedicating runs or meditation sessions to someone in need
• Participating in charity runs or fundraisers
• Teaching or mentoring others in running or meditation
• Cultivating compassion and loving-kindness in practice
• Using personal growth to become a better friend, family member, or community member

By extending the benefits of their practice to others, runners and meditators can find greater purpose and fulfillment, while also making a positive difference in the world.

8. Balancing Effort and Relaxation in Practice

The body benefits from movement, and the mind benefits from stillness.

Find the middle way. Both running and meditation require a delicate balance between effort and relaxation. Too much effort can lead to burnout or injury, while too little can result in stagnation. Finding the right balance allows for optimal progress and enjoyment.

Key aspects of balancing effort and relaxation:

• Recognizing when to push and when to ease off
• Alternating between intense and recovery sessions
• Cultivating a relaxed focus during practice
• Learning to let go of unnecessary tension
• Adapting practice to current physical and mental states

By skillfully balancing effort and relaxation, practitioners can maximize the benefits of their running and meditation practice while minimizing the risk of burnout or injury.

9. Cultivating Joy and Appreciation in Movement

Happiness is not a goal, but a by-product of mentally and physically healthy activities.

Find joy in the journey. Cultivating a sense of appreciation and enjoyment in both running and meditation can transform these activities from mere exercises into sources of profound happiness and fulfillment. This positive approach enhances motivation, consistency, and overall well-being.

Ways to cultivate joy and appreciation:

• Practicing gratitude for the ability to run and meditate
• Focusing on the present moment and sensory experiences
• Celebrating small victories and milestones
• Connecting with nature and the environment during practice
• Sharing experiences and camaraderie with fellow practitioners

By approaching running and meditation with a sense of joy and appreciation, practitioners can deepen their connection to these activities and experience greater fulfillment in their overall lives.

10. The Mystical Dragon: Wisdom and Inscrutability in Practice

The dragon is often associated with auspiciousness.

Embrace the mystery. The dragon phase of practice represents the deepest levels of wisdom and insight in both running and meditation. This stage is characterized by a sense of inscrutability and mystery, as practitioners tap into profound truths that are difficult to express in words.

Aspects of the dragon phase:

• Developing intuitive understanding of practice
• Accessing deep wells of wisdom and creativity
• Experiencing moments of transcendence and flow
• Recognizing the interconnectedness of all things
• Using practice as a vehicle for personal and spiritual growth

By embracing the mystical aspects of running and meditation, practitioners can continue to grow and evolve, even as they reach advanced levels of practice. The dragon phase reminds us that there is always more to discover and explore in our journey of self-discovery and personal transformation.

Last updated: October 29, 2024