With the new year upon us, there is no time like the present to “drop in” new habits. Meditation can be a wonderful practice to help bring present-moment awareness, which can be useful for better concentration and focus. Concentration, one of the six principles in Pilates, is essential for bringing present-moment awareness. Focusing on each exercise allows you to progress more efficiently in your Pilates practice. Here are some meditation tips that can help you on and off your Pilates practice:
- Allowance Meditation - Most people think meditation is about not thinking, but it is quite the opposite. Your mind is supposed to think. Start seated. As you close your eyes, allow your mind to think. Your mind has the ability to calm itself if you allow it. Essentially taking the pressure off of your meditation practice. Five to ten minutes, three to five days a week.
- Simple Breathwork - Breath is the most important principle in the Pilates practice. As you sit in your meditation, bring your awareness to your breathing. Notice how your breath feels; notice where in your body you feel your breath (chest, belly, ribs, etc.). Begin to take three second inhales and five second exhales for one to two minutes. Longer exhales relax the mind and body more easily. After one to two minutes, relax for another five minutes or more.
- Combine the Allowance and Simple Breathwork meditation. You can start with two minute Allowance Meditation and then move into Simple Breath work for another two to three minutes and then sit relaxed.
The key to meditation is to keep it simple, release judgment, and maintain consistency. With the meditation above, you can do them separately or in combination, as mentioned. Try doing this for four to five days for the first week, then progress to five to six days the following week. If you need more options for meditation try the Insight Timer app. There are thousands of different types of meditation. Search for similar ones and the app keeps track of your practices to see how you progress. Feel free to give my meditations a try as well.
Jason Williams
BS, NSPA-CPT, NASM-PES/FSN, Transformation Meditation Teacher, Reiki Master
Jason has been in the health and wellness industry since 2002. As a former college track athlete, his focus is integrating mind-body techniques using fitness, Pilates, barre, reiki, and meditation. He has created programs for Pilates barre teacher training, written articles for mindbodygreen, Pilates style magazine, prevention health, and more. As well as Pilates Anytime instructor and Balance Body Educator. Jason has written four kids’ health and wellness books, "The Adventures of Frankie Fitness." 2023 Best of Baltimore Fitness Influencer. He currently teaches and trains in Baltimore, MD and does travel teaching in Miami, California, Charleston, Chicago and more. Learn more at Charm City PT.
