16. Be ‘present’ during your training session
Before you start, take a couple of conscious, slow breaths. Bring your awareness to your body sensations (feeling the texture of the upholstery, the handles etc.). Start moving the weight in a controlled and slow fashion and as doing so experience the sensations associated with the movement, without judging or labelling them as hard, uncomfortable, painful etc. Be neutral to those sensations. Accepting them for what they are without any judgment is the key. Stay focused on those feelings, be in your body and not your mind, during the entire exercise, and simply do your best to contract your muscles and move the weights one inch at a time. Do not think too far ahead.
Your primary objective is to produce tension on the targeted muscle/s, your secondary objective is to generate the movement. Generate muscle tension during this inch, and then this inch, and then this inch… until, despite your best effort, no movement is possible. You will know when you did it right; physically you will feel exhausted, but mentally it will feel like you just mediated for a minute and a half.
When transitioning between exercises focus on your stride, feel the muscles you just worked, listen to the sounds of the room. This keeps you in the moment and reduces the mental stress of thinking about your next exercise(s). Then follow the instructions of the step above.
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