Aware. Every. Breath. How mindfulness supports a good workout

One of the things the Venerable Monk Bhikkhu Pannakara – who recently spoke here on a stop for the Walk of Peace – emphasizes is not to multitask.

(Photo: Little Blue Heron, by Paul Weiss.)

Today, while on the elliptical trainer, I realized I was multitasking. Exercising. Listening to music. Monitoring my heart rate, the pace of my exercise, and the number of strides I had taken. Thinking about things, both good and bad.

About halfway through, I turned off the music. I turned over my tablet that I use for monitoring my heart rate. I made note of my posture and stood straighter, my eyes on my photograph of a Little Blue Heron. I became aware of my thoughts. I noticed my breathing. I noticed a small ache in my left knee.

The Venerable Monk Bhikkhu Pannakara teaches to be aware of every breath as it enters and leaves the nostrils, and to count each breath. With moderate physical exertion, I was breathing through my mouth. I was aware of and at peace with that.

With every exhalation, I found myself repeating a series of three words. (One word per exhalation.)

Aware. Every. Breath. Each cycle of 3, I counted as one. I counted the cycles. I found myself thinking about something, but not long enough to interrupt my cycle.

Thinking about something bad. Aware.

Thinking something good. Every.

Thinking about posting this on social media. Breath.

I found myself counting each cycle on my fingers. When I got to 10, I counted the cycles on my left hand and held a “1” in my right hand. When I got to 16, I counted the cycles on my right hand, holding a “1” in my left hand.

60. I brought my index finger and thumb together and extended my middle finger. (Keeping my ring and pinky fingers closed. 6_. Glanced down at the time left. Aware. Every. Breath.

70. I curled the tip of my thumb to somewhat resemble the number 7. 7_. Ache in my left knee. I tell my knee that exercise is good for it, and this ache does not indicate harm or danger. I can accept it. Aware. Every. Breath.

80. I rounded my middle finger over my index finger. Fingers crossed for luck. 8_. Have to post about this on social media. Thinking. Aware. Every. Breath.

90. Upside down 6. 9_. I really like that Little Blue Heron photograph. Aware. Every Breath.

100. Index finger pointed straight down. Looked down and saw that time was nearly complete. Aware. Every. Breath.

Final count: 105. (315 breaths total.)

Breakfast. No TV. No social media. No crosswords. Aware. Every. Bite. Aware. Every. Breath. Aware of chewing and breathing at the same time. Normal.