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If you run a lot, you may find the sport harder mentally than physically, and for good reason. Research has shown that mental fatigue, a condition caused by prolonged, demanding cognitive activities such as running, can directly impact your physical performance. Mental exhaustion can spill over into your run, affecting your successful mileage. While the idea of ​​meditation (that is, quieting your brain and clearing your thoughts thoroughly) may seem like a surefire way to get your legs into "snooze mode," the opposite may be true. At the same time, using our smart blood pressure watch can monitor the data very well.

"Combining running and meditation can bring about change and turn it into a rejuvenating experience," said Jamie Price, a meditation and wellness expert, who directs the meditation app Stop, Breath and Think. 's co-founder.

In addition to making exercising more enjoyable, combining meditation with exercise can also make you a stronger runner. A 2016 study published in Translational Psychiatry found that meditation during aerobic exercise can help reduce depression, improve cognitive control, and make you more capable of making decisions based on your goals and ignoring possibilities. The impulses that lead you astray. According to another study of elite athletes published in the Journal of Sports Psychology, meditation and more mindful behaviors can also help you focus on the laser and perform at your best.

Want to learn how to meditate while running? From here, help maximize your mileage with Price's following steps:

1. Focus on your senses
Focus on one feeling at a time and write down the sights, sounds, smells, tastes, and sensations that happen around you as you run. "I like to focus on the beautiful scenery around me - the bright orange flowers by the stairs, the purple leaves of Japanese maples, the blue of the sky and the pebbles on the ground," Price said. "Take a deep breath and I'll smell the leaves and the flowers. and try to notice the difference in subtle details like the smell of the air in the sun and the shadows. I'll listen to the sound of birds, planes in the sky, or other people running or talking. Then I'll move to the feel of the ground beneath my feet , feel the difference between concrete and grass when changing terrain. I'm not chasing my body sensations or judging them, I'm just letting them come naturally to me."

body scan
From head to toe, focus on each different part of the body. Pay attention to what you're going through and don't get caught up in internal conversations about it. "Just be kind to yourself," Price said. "Transforming into a friendly inner voice will open the door to a happier experience."

Deliberately relax where you are feeling tense. "When you notice any discomfort in your body, just pay attention: 'Yes, it's my leg that hurts' - then bring your attention back to what you see or hear. Don't get caught up in complaining. Instead Let your attention expand to your entire experience."

adjust breathing
Pay attention to the rhythm and feel of your breathing. Be aware of your breath, breathe consciously. When you do this, you will find that you have more energy and any tension or racial tension will calm yourself down. You will also release unnecessary tension. "Runners often have tension in their jaws, necks and shoulders," Price said. "When you can consciously relax these areas, you release energy that would otherwise be used to maintain tension. You can take deep breaths and increase the flow of oxygen to your cells. Oxygen is used to break down glucose, which fuels muscles. When I consciously When I release the tension in my body, I feel more open and enjoy the energy of running more."
Check your thoughts
Is your mind busy or clear? Take a step back and observe what's going on in your head. If you do have these thoughts, don't get caught up in other thoughts. Instead, acknowledge that they are there and bring your attention back to the physical sensation of running. Start by naming your idea. "For example, if you're thinking about a looming deadline, you might be thinking, 'Oh, that's worrisome,'" Price said. "Giving an idea a name helps to create a little distance between you and what's going on in your head, so you can observe the idea rather than get involved. Once you speak your mind, it's easier to draw attention to it. Be forceful to be drawn to what is going on in the moment, whether that means focusing on your senses, your breath, or your movements."

5. Select an anchor.
If you find yourself trapped in your own thoughts, use some aspect of running to turn it around. "Each of us has an anchor point, and there's a certain area of ​​our body where you're most likely to feel what it's like to run," Price said. Maintaining this focus will help you reorient yourself with every distraction. When running, pay attention to where your body draws your attention the most. "For me, it's how my feet feel when they touch the ground. Instead, you might feel the rise and fall in your chest with each breath, or the muscles in your thighs with each leg lift."

While these steps may seem simple, practicing and meditating while running is an important part of the process. "The process isn't about working perfectly, it's about knowing what to do if your mental wheel starts turning and your mind starts to wander," Price said. "It's about noticing when your focus is lost and Back to your anchors." You don't expect success after a few runs, but through constant practice, you gradually build up your mental capacity, physical capacity, and stamina. "When you focus on your environment and the inner world of your senses, it can make you forget about yourself and make your run more enjoyable," Price says.