3-Phase Aggressive Meditation Routine

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Phase 1

High Intensity Cardio with Goal Priming / Power Poses
 
  1. Set Binaural Beat frequency to High Beta (alertness).
  2. Start video playlist.
  3. In phase 1 you are leveraging FPVS (fast paced visual stimuli) with the auditory talk tracks in the videos to get your mind focused in the right direction as fast as possible. I personally prefer to do HIIT sprints on the treadmill or bike or use a stairmaster. If I am doing a low impact cardio day I will walk uphill at the highest incline knowing when I am done it is all downhill from there, literally. Sounds cheesy, but these little wins and mind tricks compound over time.    
  4. Continue to envision your non-fitness goal. Example: As I am sprinting I picture myself running towards whatever fears and doubts are floating around in my mind. Attack the challenge. This helps to set the tone for the day.   
  5. Perform this for 10-20 minutes. You do not want to completely fatigue yourself here so make sure you leave gas in the tank for the rest of the phases. ​
  6. Optional follow up below:
  7. Find a yoga room or any room with a mirror. Face mirror look yourself in the eye.
  8. Treat this initial phase like a boxer in the backroom getting ready for a fight. If you were a former athlete at any point in time, take yourself back to those feelings you had before big games. 
  9. I personally use this initial phase as an opportunity to look myself in the eye and demand accountability. Check that ego. The point of doing this is training yourself not to rationalize poor decisions. If you fucked up, own it, learn from it, and grow stronger. 
  10. Begin power poses (see description) - I personally prefer chest up, shoulders back, and shifting back and forth like an eager fighter minutes before the bout. Slow shadow boxing works as well.  Perform for 5 minutes.
  11. Perform for 5-10 minutes. When you are done you should feel ready to aggressively attack phase 2.

Phase 2

Incorporation of Fitness Goal with Visualization of the Physiology 
  1. Keep High Beta or Beta
  2. Switch to epic instrumental playlist mixed with music.
  3. By phase 2 your mind should be laser focused on your non-fitness goal and what it looks like to achieve that. 
  4. It is now time to incorporate your fitness vision and workout. I personally enjoy heavy weightlifting. This is the phase that is up to you in terms of what type of workout you would like to do. I will give you an example of how this phase works using a weightlifting / circuit routine as an example.
  5. In phase 2 you will mix in music, whatever motivates you. Motivational talk tracks are great but they can get preachy. Intermingle your own playlist into the talk track in this phase.
  6. Pick 2 machines in a bodybuilding split, opposing muscle, or full body routine (what does this mean link) Example: Lat pull-down machine and bicep curl, DB low row and DB chest press, Shoulder press and body weight squat or light squats. (See my daily workouts here).
  7. In phase 2 you will complete your workout in conjunction with vivid visualization of the fitness goal on a physiological level.
  8. Example: Your goal is to burn fat and build muscle. You are working your back and biceps with abs in between sets. As you are performing your exercises think about the muscle groups you are engaging. Imagine and feel the muscle fibers in your back. Learn to make that mind muscle connection strong. Picture what the muscles look like on a cellular level tearing down and rebuilding back stronger. When it comes to fat loss, imagine and vividly picture what it looks like as your body burns and releases fat from your fat cells. Tell your body what you want it to do and it will listen. Don't underestimate this. 
  9. Perform workout for 30-45 min.
  10. The difference with most routines and Aggressive Meditation is that with AM you will only use 2 or 3 machines or exercises for the entire workout. The weight, speed, and positioning is what will be adjusted. to achieve desired results. There is no traditional bodybuilding split as the goal is to have as many different workouts as possible. 

Phase 3

Accelerated Meditation with Wim Hof Breathing / Gratitude Phase
  1. Switch Binaural Beats to Theta Waves.
  2. Find a place to sit comfortably like you would for regular meditation.
  3. Sauna recommended for phase 3.
  4. Combine non-fitness and fitness goal in your mind.
  5. In this phase you realign your energy in a positive direction.
  6. Visualize your vivid scene for fitness and non-fitness goals and imagine you are already there.
  7. I personally leverage Wim Hof's breathing techniques. If you do not know who this amazing man is or what I am talking about, watch this video. 
  8. Why is this phase essential? We are bombarded with negative bullshit in our day to day. Just like your hands collect germs by going out in the world and interacting, your mind picks up the dirt in the same way. Taking time every day to realign this energy will result in a much more balanced and stable way of life. This is like bathing, best done daily. 
  9. Perform first part of Phase 4 for 5-10 minutes. Next part will be the  Gratitude phase. 
  10. Gratitude Music: I personally switch between epic instrumentals and island music (Jimmy Buffett / Bob Marley, etc) in this final phase.
  11. Tony Robbins says it all the time but when you are thankful you cannot be fearful or angry. Gratitude is essential to living a healthy and balanced life. It also keeps your ego in check.  See what world-renowned entrepreneur Tony Robbins has to say about the benefits of a giving is living attitude.
  12. In this final phase you will think about all areas of your life you are thankful for. Think about simple things like the roof over your head, the warm bed you sleep in, your significant other, your job, etc. Sometimes we forget to be thankful for the basic things we have in our life when we are grinding and striving to be something great. If you compare yourself to massively successful people it is easy to lose sight and forget to be thankful for even the most basic things.
  13. If you have ever seen Happy Gilmore, this is where you go to your “Happy Place”. Personally, I take myself to a beach scene with all the people (living and dead) that are important in my life. It is in this setting that I am able to achieve the ultimate feeling of gratitude, happiness, fulfillment and peace. Think of this as your end goal after all your years of grinding are done.


Optional follow up: Cold shower / ice bath. This article outlines the many ways cold therapy aids the body's performance..​

Get moving!