6-WEEK PRESENCE PROGRAM

Week 1: Being present

This week is all about understanding what it means to be present. What does it mean to be fully present in your workout? We’ll get out of our heads and drop into our bodies. Here is this week’s meditation.

Week 2: Moving with purpose

Last week’s theme was presence, this week’s theme is purpose. There is purpose in everything that we do – especially when it comes to how we move. Sometimes we forget the real reason why we exercise. It’s not our fault. It’s because of what we see, what we hear, and therefore how we perceive the purpose of exercise. To not tip-toe around it: We’re taught to exercise so that we can lose weight, so that we can eat what we want, so that we fit in – the list goes on. Let’s rediscover our purpose.

Here is this week’s meditation.

Week 3: Putting presence & purpose together

It’s important work you’re doing: learning to be present and move with purpose. One can’t exist without the other. You could walk into a workout, a meeting room, or an event with an intention or a purpose (e.g. the intention to do something, to feel something, or to say something), but if you aren’t present it’s going to be hard to accomplish. 

In fitness, I’m talking about being present in your body – observing how it feels as you move. Observing what feelings, emotions, or thoughts come up as you move. Coming in with purpose or the intention to feel a certain way at the end and giving yourself space to do so. When we spend too much time in our heads, we miss the workout. In “real life,” I’m talking about being present in your space – listening, observing, and not letting your thoughts take over. If we aren’t going to 100% be in the room, what’s the point in showing up? 

Here is this week’s meditation.

Week 4: Having compassion for yourself

This week is all about: forgiveness. When those negative thoughts come up, or when we talk down to ourselves, or when we start to compare ourselves to others, or when we say something mean about our bodies... it's an opportunity to forgive. Pause. Breath. Say, "Sorry." "I'm sorry for thinking that thought or saying that thing, now I'll be present." 

The nature of this workout elicits feelings of frustration and self-doubt. If those feelings come up for you, notice them and then face them with compassion. You deserve your own compassion.

Here is this week’s meditation.

Week 5: Leaning into discomfort

To put it simply: This week is about going deeper. If running has taught me anything, it's taught me to lean into discomfort. It's a constant practice of getting out of my head. It's my [moving] meditation.

Now, I'm not saying it's easy. There are moments during a long run (or tough workout) when my thoughts are all over the place. I'm fixated on a feeling in my knee. I'm thinking about my busy morning schedule. I'm doing the math about how much longer I'll be running for. I'm annoyed by my clothes. When I notice it, I take a breath and let those thoughts go. It's energy I can't waste.

Here is this week’s meditation.

Week 6: Showing up for yourself

This week: Show up.

Show up for yourself.
Show up for yourself to show up for others.
Show up for yourself to show up for your community.
Presence.
Purpose. 
Forgiveness.
Compassion.
Show up with all of it.

You have the tools to do this now. 

Here is this week’s meditation.

xx,

Emily