TABLE 1.
Practical examples provided for a series of meditation techniques and exercise intensities.
| Meditation techniques | Practical examples | Ventilatory threshold |
| Breathing meditation | Focus on your breathing. The air that moves in and out as you breathe is the fuel to exercise. Do not try to change your breathing pattern in any way. Your body knows exactly how much air it needs. | Below |
| Focus on the feeling of air that constantly moves through your nose as you breathe in and out. Remember that the air will provide your muscles with sufficient oxygen to persevere. | Above | |
| Body scan meditation | Bring your attention down to your legs/arms. Try to focus on the physical sensations of your legs/arms. Your body knows exactly how to execute each movement with precision. | Below |
| Gently bring your attention to the sensations of discomfort. Your body knows how to fight against the pain you feel. Embrace any pain or discomfort that you are experiencing. | Above | |
| Zen meditation | Observe your thoughts and how they change during the exercise without judgment. Try to focus on all that you can sense, including the environment that surrounds you. | Below |
| Do not try to control your thoughts. If you think or feel something, simply accept and embrace it. During the recovery periods try to reflect on how this thought influences your exercise session. | Above | |
| Self-compassion meditation | May I be free from suffering and pain. May I have joy and happiness, not only today but every day from now on. May I accept and respect the physical limitations of my body. | Below |
| May I safely endure the pain and discomfort that I experience during this exercise session. May I be strong. May I learn to protect myself against injuries and accidents. | Above | |
| Gratitude meditation | I am grateful for everything I have, including my heart and lungs that allow me to exercise. I am grateful for every second of every day that I get to spend walking/running/cycling. | Below |
| I am thankful for the health benefits that this exercise provides. I am grateful for all the friends I make because of the time I spend in the gymnasium/health center. | Above |
The types of meditation and practical examples provided in this table only serve as a sample and do not represent the practice of meditation in its entirety.