In this Episode: Today we are talking about Meditation - the benefits, how to begin, and why it should be a part of everyone's daily practice to live a better life. Jess Gumkowski co-founder of YogiTriathlete joints me today. She is a well-respected meditation teacher and mindfulness coach within the endurance and ultra-endurance sports community. Jess is also co-creator of the M21 Revolution, a meditation and mindful living collective of cutting-edge change-makers. Jess is a 500-hr Live Love Teach trained yoga and meditation instructor, board-certified massage therapist, 4x Ironman triathlete, 2x 50k ultra-runner, Vegan Lifestyle Coach and Educator, writer, speaker and podcast host. She credits mindfulness practices and high vibrational eating with creating significant and meaningful changes in her health, career, and relationships; and holds both essential to peak performance in sport and life. Key Takeaways:

Meditation is all about moving beyond the intellect. It takes time to start a meditative practice, so at first it will take willpower.

Where to begin:

1. Train the mind to concentrate on one thing before you begin. When people start they try to concentrate the brain vs let it rest. The idea is to notice when you are thinking and gently guide your mind back to rest.
2. Breathe and use a mantra, which is a word like "love" that you repeat to yourself in your mind, not out loud.
3. Don't look at how long you sit as the gauge of success. Start with 5 minutes a day to get in the practice of sitting every day.

Meditation is the mind at deep rest and you want to get into the habit of being in this state. Get into the laboratory of self-study.

Jess recommends finding a teacher. This can be a meditation app like "headspace", a youtube video, or person -- just find what "speaks" to you.

Jess' 3 Best Tips for Creating a Mindful Practice:

1. Look at the themes that keep showing up and get curious about what they are and what is at the essence of how it makes you feel. If it is fear, then heal that fear in your meditation - tell yourself in your mind, "I am safe. I am okay. Right now I am okay."
2. Pay attention to what you are doing while you are doing it - sticky notes on your mirror on your refrigerator. Make a moving meditation throughout your day. Turn off all distractions like music, podcasts, tv, and just be in the moment doing whatever it is you are doing.
3. Start every morning with 5 deep breaths.

Resources Mentioned (Books + App)

Where to find Jessica:

The Power of Now by Eckhart Tolle

Loving What Is by Byron Katie

The Untethered Soul by Michael Singer

YogiTriathlete Cookbook: High Vibe Recipes for the Athlete Appetite by Jess Gumkowski

M-21 Revolution

Michele on IG

This episode was sponsored by Design a Life You Love, A Woman's Guide to Living a Happier and More Fulfilled Life. My book includes 52 inspirations, one for every week of the year, each with practical tips to guide you to self-love and success on your own terms. It's a short book that you can read in about an hour, but includes life lessons that will last a lifetime.

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