Training Program

  • 1

    Week 1. How to Practice Mindfulness While Running.

    • 1.0 Introduction

    • 1.1 Why Does Flow Matter

    • 1.2 Present Moment Awareness: Begin the practice.

    • 1.3 Technical Tips: Developing Present Moment Awareness.

    • 1.4 Technical Tips: Implementing Active Meditation To Any Type Of Physical Activity.

    • 1.5 Technical Tips: How to breathe to trigger rest and relax the body's response.

    • 1.6 Grounding: Environment scan exercise.

    • 1.7 Grounding: Body scan exercise.

    • 1.8 Grounding: Thoughts and emotions scan exercise.

  • 2

    Week 2. Detachment and creating a healing environment through mindful movement

    • 2.1 Movement Heals: How to use your training this week.

    • 2.2 Movement Heals: Liberation and healing through mindful running

    • 2.3 Training Process: Grounding yourself.

    • 2.4 Training Process: Moving with purpose.

    • 2.5 Training Process: Automatic writing.

    • 2.6 Becoming Unstuck: Identifying the sources of depression and low mood.

    • 2.7 Becoming Unstuck: Highly effective tool for reducing anxiety.

    • 2.8 Becoming Unstuck: Dealing with root causes of anger.

    • 2.9 Healing Environment: Building a relationship with yourself.

    • 2.10 Healing Environment: Decision making and clarity through running.

    • 2.11 Healing Environment: Advanced Practice.

  • 3

    Week 3. Re-discovering extraordinary satisfaction in life.

    • Accepting discomfort and fatigue to build a calm and highly energetic body and mind.

    • Coping with stress and employing more effective strategies to bounce back more quickly.

    • Switching off operating on autopilot and letting go of your negative self-talk and inner critic.

    • Build self-confidence and move from fears to being bold, stronger and more courageous.

  • 4

    Week 4. Reward-based intrinsic motivation and boosting self-confidence through curiosity.

    • Embracing boredom while running with a mindful approach to curiosity.

    • Non-attachment and freeing the mind from clinging to thoughts and emotions.

    • Mind training to be more purposeful in the thoughts you choose to entertain.

    • Pattern recognition exercises and training your mind to look for the patterns of happiness.

  • 5

    Week 5. Pursuing a chosen and worthwhile task that challenges us mentally, or physically, or both.

    • Using your focus on your body, mind and environment while running to get in a state of flow.

    • Flow-state neurochemical reactions and their impact on motivation, learning and creativity.

    • Building long-lasting happiness through the authentically engaging body and brain in a challenging pursuit, achieving personal growth and experiencing a sense of purpose.

    • How to improve your performance by touching "embodied cognition." So you realise that our entire body contributes to the nature of our thinking, not only the brain.

  • 6

    Week 6. Flow and its triggers and blockers.

    • Simplified and actionable checklist of the most common peak performance blockers.

    • Achieving a balance between the challenge of the activity and the skill of the performer.

    • Unlocking pristine clarity on where you want to go and setting up flow triggering goals.

    • The components you need to build a flow-optimal working environment.

  • 7

    Week 7. Mastering the four stages of the flow cycle.

    • Stage one: Struggle. Optimal performance starts with maximum frustration. While the flow is amazingly high, it can start from a deep low.

    • Stage two: Release. In the first stage, the prefrontal cortex is hyperactive. In a release, we want to relax and let go. The goal is to take your mind off the problem.

    • Stage three: Flow. In the third stage of the cycle, we come to the very state of flow. The easiest way to stay there is to avoid the dreaded flow blockages.

    • Stage Four: Recovery. Flow is a high energy state. But what goes up must come down. Therefore, there is a regeneration phase at the other end of the flow.

  • 8

    Week 8. Building a high flow lifestyle.

    • Discover your most hidden strengths so you can start building your work and life around them. The result will be more fun, more flow and a lot more success.

    • Understanding your unique biorhythms so you can surf the waves of your energy day-to-day. When you work, it is more important than how much you work.

    • Setting boundaries to protect your time, energy and attention.

    • Four steps to gather feedback constantly so you can become better, and why you need it.

    • Entire MRAFM Training, reduced to one simple checklist that you can monitor every day and week to make sure you are on the right track.

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