Whole-Body Wellness Challenge: 3-Minute Post Workout Meditation

By the Editors of SilverSneakers |

Making time to be active isn’t always easy. Reward yourself for the effort with a moment of peace and gratitude.

The Whole-Body Wellness Challenge is rooted in the understanding that health isn’t just about fitness. This month, we’re sharing fun and easy ways to bring everything you love about SilverSneakers classes and your time at the gym to other areas of your life. You’ll find workouts, tips, and activities to help you build strength, eat healthier, sleep sounder, and be more present in your life so you can feel good—body, mind, and spirit.  

For most of us, being active takes hard work and dedication. But it’s well worth it: Each time you lace up your sneakers and head out the door, step onto your yoga mat, or join us for class, you’re investing in yourself and your happiness.  

And that effort shouldn’t go unnoticed.   

“When you take time out of your day to exercise—no matter how long or hard you work—you deserve to celebrate,” says SilverSneakers instructor Shannon Thigpen.   

To give yourself that space, you have to hit pause between your workout and the rest of your day. “There’s no better way to celebrate than taking a moment to cultivate a sense of calm and gratitude for your efforts,” says Shannon.   

Bonus: Reflecting on how your body and mind feel after a workout can also help you stay committed to your fitness plan—and excited for your next workout.  

That’s why Shannon created this simple mindfulness practice that will help you relax your body, feel at ease, and connect with the present moment.  

How to Use This Post Workout Meditation  

You’ll just need yourself and a few minutes of your time. You can sit, stand, lie down—whatever position feels most comfortable for you.  

When you’re ready, press play and listen as Shannon helps you bring your awareness to your breath. She’ll then take you through a short, guided mantra meditation. You can also find the guided mantra written out below.   

Pay attention to how you feel after this meditation. You can incorporate this practice into your routine as often as you’d like. Bookmark this page and come back to it after a SilverSneakers class, your daily walk, or whenever you need a moment of calm.   

Bonus Challenge: Try a SilverSneakers Mindfulness & Meditation (Express) Class 

Our Mindfulness & Meditation Express class is a 15-minute session that offers you a chance to slow down and cultivate a sense of calm through guided imagery and other simple-to-follow practices. You don’t have to be a meditation master to join us—all experience levels are welcome! See the latest SilverSneakers LIVE schedule and RSVP for classes here.  

The Guided Mantra Meditation 

I breathe in  

I breathe out  

Breathing in, I feel strong  

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Breathing out, I feel at ease    

Breathing in, I smile to life  

Breathing out, I release all my worries and anxiety  

Breathing in, I am grounded in the present moment  

Breathing out, I know this is a wonderful moment   

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