unpublished alpha

We find ourselves in constant motion, yet paradoxically, we don’t move our bodies enough and are rarely connected to the movement of our own body. The ancient practice of meditation teaches us the power of mindfulness—the art of being present. But how can we apply this in our kinetic lives? The answer lies in an activity as primal as meditation itself: running.

Imagine each run as a journey, not just through the world but within your body. Running isn’t just about covering distances; it’s about discovering the intimate geography of your physical being. When approached as a body scan—a mindfulness technique where you pay attention to parts of your body in sequence, noting any sensations, pain, or discomfort—you transform your run into a meditative practice.

As you lace up your shoes and step out, your initial focus is on your breathing. It’s uneven, shallow, mirroring the fragmented thoughts of work deadlines and personal obligations. But as you settle into your rhythm, something remarkable happens. Your breath deepens, becomes rhythmic, and this breath becomes your anchor, much like in seated meditation.

Elite runners and meditation gurus alike advocate for this immersive experience. Scott Jurek, one of the world’s most renowned ultramarathon runners, often speaks about running in a state of flow, where each step becomes a wordless dialogue with the body. Similarly, meditation expert Jon Kabat-Zinn promotes the body scan as a pathway to greater awareness and presence, a practice easily applied to running.

During a long run, pain fluctuates. A minor knee pain at mile 2 may fade by mile 4 as focus shifts to various body parts and breathing helps manage sensations. Emotions and physical feelings change with each step.

Running as a Body Scan: A Step-by-Step Guide

1. Begin with Intention: Start your run with the intention of being fully present. This aligns your run with the mindfulness practice of intentionality.
2. Focus on the Feet: Notice the interaction between your feet and the ground. Each step is an exchange with the earth, grounding you in the present. Pay attention to your stride, how you hit the ground, and how even though you’re keeping your upper body as still as you can, it still moves.
3. Engage the Senses: Allow the environment to engage all your senses. The rush of the wind, the pattern of your breathing, and the changing scenery all serve to bring you back to the now.
4. Scan Your Body: Move your awareness through your body. Notice areas of tension or ease. Are your shoulders tight? Is your grip relaxed? If so, open the hands. This awareness can reveal stress patterns and offer insights into your state of being.
5. Embrace Discomfort: Just as in sitting meditation, discomfort during a run isn’t a signal to stop but an invitation to explore. Pain points, both physical and mental, become areas for growth and understanding.
6. Finish with Gratitude: Conclude your run with a moment of gratitude.

The stories of transformation through running are countless. Consider the marathon monks of Mount Hiei in Japan, who undertake a spiritual journey of running 1,000 marathons in 1,000 days as a form of moving meditation. Or the participants of marathons who describe the race as a journey through a landscape of personal challenges and triumphs, each step a meditation on persistence, resilience, and self-discovery. There is no easier way to find a part of your mind you hadn’t explored than running for the longest distance you ever have.

For the working professional, running as a body scan offers a unique antidote to the disconnection of modern life. It’s a practice that requires no special equipment or location, just a willingness to be present. Through running, you can explore the boundaries of your physical and mental landscapes, encountering both your limitations and your potential. Plus, for many, running for a couple hours continuously might be the longest someone has ever run. We all can spare a few hours a week to do this.

In running, you find a path back to yourself. It becomes a daily practice of checking in, of listening deeply to the narrative of your body, and of aligning your movement with the rhythm of your breath. This is the essence of mindfulness, and it is within this space that transformation occurs.

Whether you’re a seasoned runner or a tentative beginner, the invitation is the same: to lace up, step out, and embark on a journey not just around the block, but into the depths of your being. In the synthesis of running and mindfulness, you discover not just better health, but a deeper connection to the life you’re living, one breath, one step at a time.