How do I meditate when I run?

Q: I’ve heard that running can be meditative. Are running and meditation the same thing? 

A: Not all running is meditative. If you’re running with music or if you’re socializing while you run, you’re not meditating. Think of the act of meditation– you sit alone in a quiet room with eyes closed and your mind free of thought. Running is often a vigorous activity and can seem nothing like the calm serenity of meditation. But you actually can use running to clear the mind of constant cluttering thoughts.

If running feels like a chore, source of stress or an area of your life that always seems to need improvement, shifting to meditative running is probably going to help. Plus, the benefits will extend to other areas of your life. Many people who do it say they are less stressed and able to think more clearly.

To meditate while running, run alone in the most distraction-free area you can find. Most of the time, you should go without a watch especially if you’re going to check it every few minutes or be pushed to race yourself. Meditative running is not about focusing on speed. This is mind training more than physical training. Leave the music behind as well. Like regular mediation, focus on breathing and awareness of the body. Establish a breathing rhythm and pay attention to only that. Other thoughts will likely pop into your head. When that happens, just let them go and return to focusing on breathing.

At first it will feel like a lot of self discipline but that’s what makes the mind stronger. Soon it will be second nature and you will be running for enjoyment, not out of obligation.