Elite Female. Meditation Techniques for the Busy or Impatient. If you are reading this then you probably recognize some value in meditation, in slowing down, and reducing stress.
At the same time you probably struggle with fitting meditation into your daily routine. The good news is that establishing a daily meditation practice is easier than you may have thought. In order to make this work, it will be helpful to: Lower your expectations of meditation. Often the reason we are impatient about meditation is we want instant gratification. How to Easily Incorporate Meditation into Your Day The way to do this is to transform some of the things you are already doing each day into mindful meditation.
Exercise Meditation Any continuous physical activity over a period of time can work. The way to transform any of these activities into meditation is to first focus on your breath. Bathing Meditation The next time you shower or take a bath, create your own spa experience simply by flipping the switch in your mind. Zencast.org. How to Make Your Own Couch to 5K Playlist for Free. So I have seen a lot of requests online that look something like this: Hey, I like x kind of music and want to do the Couch To 5K. Can somebody make me a playlist? Due to the large number of requests, I decided to make a quick tutorial to show how I created mine easily and for free. The first two things that you’re going to need are audacity which is available for free at and iTunes which is available for free at .
Download and install the latest version of both (this example uses Audacity 1.3 Beta, but should have the same steps), which should be fairly self-explanatory. The first step once both of the programs are installed is to adjust the iTunes import settings to set the default format of import to .mp3 format. Then select Import Settings which is on the General tab of the preferences. In the “Import Using” dropdown, select MP3 Encoder. After this, click OK twice to return to the iTunes main playlist screen. After selecting that option, iTunes will display the progress at the top. How To Motivate Yourself Into an Exercise Routine You'll Actually Stick To. Make your own MP3s. Running Into Shape. The Couch to 5K plan. A week-by-week description of the nine-week set of Couch to 5K podcasts.
Week one Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. Week two Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes. Week three Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking. Week four Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running. Week five There are three different workouts for this week, which are: