Practice: The Presence Check-In
🗓 When to Do This: During a long workout this week (2+ hours if possible).
Step 1: Start with an Intention (Before Workout)
Before you begin, take a moment to set an intention for your session. Choose one of these or create your own:
- “I will stay present and engaged.”
- “I will embrace the entire experience, not just the end.”
- “I will listen to my body, without judgment.”
Step 2: Presence Check-Ins (During Workout)
At four different points during the workout, perform a 30-second presence check-in:
1️⃣ Breath Awareness – Close your eyes for a few seconds (if safe) and take three deep breaths, feeling the inhale and exhale.
2️⃣ Body Awareness – Do a head-to-toe scan: How do your shoulders feel? Your legs? Your core? Can you release any tension?
3️⃣ Environmental Awareness – Observe one thing you hear, one thing you see, and one thing you feel.
4️⃣ Mantra Reset – Repeat your chosen mantra three times.
These micro-moments of presence will help you stay connected rather than checked out.
Step 3: Post-Workout Reflection
After your workout, journal about the experience:
- Did you notice moments when you drifted into resistance?
- What helped you stay present the most?
- How did your relationship with fatigue shift?
This practice will teach you how to stay mentally engaged in your long sessions, making them more fulfilling and less daunting.
Key Takeaway:
Instead of fighting the length of your workout, learn to be fully in it. Each step, each moment, each breath matters—not just the finish line.
