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Turn Exercise into a Mental Vacation
(by Barbara A. Brehm in Fitness Management, December 1998)

Many people begin exercising to improve their physical health. They
soon discover that exercise also enhances emotional well-being by increasing feelings of self-confidence and reducing feelings of stress. Why is physical activity such an effective stress-reduction technique? Exercise probably works in several ways. Some exercise effects are physical, such as improvements in brain chemistry, increased muscular relaxation and lowered levels of stress hormones.

Exercise may also reduce stress by giving us a break from the steady "mind chatter" that causes so much of our stress. Our inner voices are accustomed to delivering commentary and chattering away every moment of the day. These voices are especially fond of drifting into the future, worrying about what is around the corner, or wandering into the past, rehashing problems and mistakes. While some of this mind chatter has important messages for us, much of it is counterproductive and interferes with our concentration and performance. Combining physical activity with a present-moment focus can give us a mental vacation from stress-provoking thoughts.

Be here now
A type of mental focus commonly practiced during meditation can also be cultivated during physical activity. Mindful awareness, or mindfulness, refers to the practice of being totally aware and in the present moment. Mindfulness means being aware of sensory information (sights, sounds, smells, etc.) that tells you what is going on around you, while also being aware of your thoughts and emotions. When you are mindful, you are aware as an observer of your thoughts and experiences.

Why not give it a try right now? Mindful awareness can be practiced almost anywhere, any time. It begins with an observation of your breathing, which serves to anchor your awareness in the present moment. Become aware of sights, sounds and whatever is going on around you. If (or shall we say when) your mind wanders, simply observe your thoughts with detachment, as though you (the real you inside) is separate from your chattering mind. Try to maintain a nonjudgmental attitude as you observe your thoughts, then gently bring your attention back to the present moment and back to your breathing. Try to maintain this mindful awareness for a few minutes.

Mindfulness meditation involves extending these few minutes into longer periods of time. People who practice mindfulness meditation find that it refreshes them and helps them see their lives more clearly.

Mindful physical activity
Many Westerners have difficulty practicing meditation for more than five or ten minutes because they find it difficult to sit still. We are happier finding stress relief through exercise. Perhaps this is because, while our daily lives tend to be mentally and emotionally demanding, they require fairly low levels of physical energy expenditure. Exercise provides a break from the sedentary routine as it calls on other parts of our brains and selves to get involved. (Or maybe we favor exercise over meditation because we are accustomed to a fast-paced lifestyle, and like to accomplish two things at once.)

Recreational athletes commonly discover that a present-moment awareness enhances their enjoyment of exercise and improves their performance. This mindful focus during physical activity also changes the mental channel from mind chatter to a more outward-directed awareness.

Out of your mind
Athletes train their minds as rigorously as they train their bodies, knowing that distracting thoughts can decrease strength, endurance, power, and skill. They talk about "playing in the zone," a place where performance feels effortless, and they become one with their activity. Such transcendence is also experienced by recreational exercisers who become adept at directing their focus to the present moment and quieting the mind chatter that can dominate their lives. Mindfulness can be an important first step to achieving this transcendent state.