Hi everyone is Kaysonger. Just a reminder that you can listen to all of our

podcast ad-free on the Headspace app. Hi. Hi, my name's Andy, and welcome to Radio Headspace. So it's Wednesday, it's the middle of the week already, and I thought today we might chat about transitions.

The reason for that is yesterday I was out having a run and a little while back

I was introduced to the head of running at Nike.

A chap called Coach Bennett.

If you haven't checked him out, have a look we do some runs together on the headspace app on the Nike app but anyway we went out and we did a number of sessions together and we were looking at sort of the coming together of body and mind and in particular

sort of how we can run with a greater sense of ease and one of the best bits of advice he's ever given me is to start out slow.

By the way if you're not a runner this isn't all going to be about running today this is going to be

so much broader than that but you know if I think about running I'd run out at the pace that I

wanted to set for the whole run and within minutes I'd be exhausted. It was almost like my body

hadn't quite had time to warm up. My mind wasn't quite in that place. This advice to sort of

of start slow as I went out and ran yesterday I my body

really took a long time to to get going and I just kept that in mind.

It's okay it doesn't matter to start slow and it actually took about 15 20 minutes for my

body even to really feel like it was kind of up and running and and ready to perform

and it reminded me a little bit of going to see one of my teachers in the monastery back in the

day and saying to him, I really struggled to focus the mind when I first set down to meditate and he'd say,

okay, well how long you meditating for?

Like this session's an hour.

And he'd be like, okay, the first 15 minutes doesn't even matter,

like don't even think about it.

So that's just about sort of settling in and getting comfortable.

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