How to Develop Body Awareness for Running and Life

One of the most powerful ways to enjoy running is to put your attention on it. While this may be surprising to some, the only path to running that is worth doing is through learning how to put awareness into it. 

To that end, I'd like to share a basic body awareness meditation. Over time, I will share many of these, and they connect with articles I have written before on peak performance, including one on using the heart to make running wonderful.

So without further ado, here are some instructions to try at home and then explore in running.

Body Awareness Meditation

Be sure to be in a location where you feel safe, able to relax, and unlikely to be distracted for the next five to ten minutes. Find a comfortable seated or lying position. Your eyes may be open or closed for this exercise, whichever works for you.

Take a moment to notice your breathing, to feel the rush of air through your nose coming in and out. Feel your chest and possibly stomach expanding and contracting with each breath. Feel the support of the ground beneath you, allowing you to rest.

Now bring your attention first to your feet. Simply notice any sensations that arise there. For some, this may be nothing, and if so just notice that. Perhaps pain, heat, cold, buzzing, tingling, heaviness, arteries pulsing and other things may be noticeable.

Taking your time, bring your attention to your lower legs. Notice any sensations that arise there. For some, this may be nothing, and if so just notice that. Perhaps pain, heat, cold, buzzing, tingling, heaviness, arteries pulsing and other things may be noticeable.

Continuing to take your time, bring your attention to your knees and upper legs. Notice any sensations that arise there. For some, this may be nothing, and if so just notice that. Perhaps pain, heat, cold, buzzing, tingling, heaviness, arteries pulsing and other things may be noticeable.

Now bring your attention to your hips and pelvis. Notice any sensations that arise there- perhaps pain, heat, cold, buzzing, tingling, heaviness, arteries pulsing and other things may be noticeable. For some, this may be nothing, and if so just notice that.

Without rushing, bring your awareness to your stomach, lower back, solar plexus, chest, rib cage, shoulder blades. Notice any sensations that arise there- perhaps pain, heat, cold, buzzing, tingling, heaviness, arteries pulsing and other things may be noticeable. For some, this may be nothing, and if so just notice that.

Moving on slowly, shift your attention to your shoulders and arms. Notice whatever you can in your upper arms, forearms, hands.

Now move on to your neck, jaw, face, head. Just watch whatever sensations that arise.

Finally, scan across your entire body, slowly holding your entire body in your awareness.

Take some time here. Whenever thoughts come up, simply refocus on the sensations and awareness of the whole of your body.

After some time, begin to slowly wiggle your fingers and toes, coming back to the room or space that you are in. Take several deep slow breaths, and then open your eyes when ready.

The body awareness meditation is a very effective stress reduction meditation. In fact, it is one of the key components of a highly successful 8 week stress reduction program known as Mindfulness Based Stress Reduction (MBSR).

Simply having full awareness of your body when running is very helpful as well. More advanced techniques focus on specific areas or sensations, but a general awareness is always the crucial first step and what any peak performance runner comes back to.

If you don't have a meditation practice and are interested in starting one, I highly recommend this body awareness meditation as a starting point.
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