How to get your head in the game through mindfulness

Janel Atlas, from the incredible team at Pause Breathe Smile, has pulled together some mindfulness tips to help runners, joggers, walkers and strollers get to the finish line in Southern Cross Round the Bays.

Pause Breathe Smile is a mind health programme freely available to tamariki throughout the motu thanks to full funding from Southern Cross Healthcare. Learning how to be mindful helps build resilience and practical skills to help cope with life’s ups and downs.

For more information and to access a free mindfulness app, head to pausebreathesmile.nz.

Mindful Running Meditation

1. Set an intention – Before you start, take a deep breath and set an intention. Keep it simple. Something like: "I will stay present," "I will be kind to myself," or simply "I will keep moving forward."
2. Focus on your breath – As you run, let your breath be your anchor. Feel the inhale energising you and the exhale releasing tension. If your breath becomes laboured, slow your pace slightly and focus on steady breathing.
3. Notice your footsteps – Tune in to the rhythm of your feet hitting the ground. Left, right, left, right. Let it be a steady drumbeat, keeping you in the present moment. It might help to count one - two - one - two.
4. Engage your senses – Observe your surroundings. The colour of the sky, the sound of your breath, the feeling of the air on your skin. Stay here, in this moment, rather than thinking about how much further you have to go.
5. Acknowledge difficult thoughts without judgment – If thoughts like "This is too hard" or "I can’t do this" arise, notice them, but don’t let them take over. Instead of fighting them, try one of these approaches:
   • Reframe with self-compassion – “This is tough, but I am strong.” “I don’t have to be perfect, I just have to keep going.”
   • Use a mantra – Repeat a phrase with each step: "I am capable." "One step at a time." "Strong and steady."
   • Detach from the thought – Imagine your thought as a cloud in the sky. Watch it come, acknowledge it, and then let it drift past or dissolve.
6. Work with physical discomfort – Instead of resisting discomfort, observe it. Notice where you feel it most—your legs, your breath, your shoulders. Can you soften into it rather than fight it? Can you focus on what isn't uncomfortable?
7. Find gratitude – When fatigue sets in, shift your focus: "I am grateful my body allows me to do this." "I am grateful for this challenge—it is making me stronger." Even small gratitude can shift your mindset.
8. Cool down with awareness – As you slow down, take deep breaths and scan your body. Notice the energy moving through you. End with a moment of appreciation—for yourself, for your effort, and for showing up.