Smart Method Goals Meditation

Welcome to this guided meditation by the Hartmandot Academy to help you learn how to set goals with the SMART Method. Before we begin this practice, please make sure you have consulted your doctor and are fully able to participate in this meditation exercise. As we prepare to allow ourselves to journey along this path, please make sure you are not driving and are in a quiet space where you can relax your mind. Let's begin by finding a comfortable position and allowing your eyes to close. Take notice of your breath and breathe in slowly, taking three three deep cleansing breaths. Inhale through the nose. Hold Exhale through the mouth. Again. Inhale through the nose. Hold Exhale through the mouth. Last time. Inhale through the nose. Hold Exhale through the mouth as you breathe out. Let the thoughts of today leave with your breath. As you focus on the breath, it's time to think about goal setting Using the SMART Method One of the best ways to set goals is by using the SMART method. This SMART means that your goals should be specific, measurable, achievable, realistic, and time based. This means that you need to know exactly what it is you want to achieve. For example, rather than setting a goal to run faster, you should set a goal to improve your marathon time by two minutes. Your goals should be minimal measurable. This means you need to have a way of tracking your progress and determining whether or not you are actually achieving your goal. You could measure your progress by timing yourself during training, runs and races. Your goal should be achievable. This means your goal should be something that is actually within the realm of possibility. If you are a beginner runner, setting a goal to run a four minute mile is probably not realistic. However, setting a goal to improve your marathon time by two minutes is definitely achievable. Your goal should be realistic. This means that your goal should be something that you can actually achieve. Given the resources and time available to you, your goals should be time based. This means that you need to set a deadline for yourself in order to stay on track. You need to have a specific timeline to work in and help you stay motivated. Now that you know how to set goals with the SMART method, let's put it to action. Visualize the Future Setting goals requires envisioning your future and where you want to go. This means having a clear and concise vision of what you want to achieve. For example, if your goal is to run a personal best in the marathon, you need to visualize yourself crossing the finish line with a time that is two minutes faster than your current record. What does this look like? How does it feel by envisioning your future success, you can stay motivated and focused Focused on your goal. Take some time to think about the following questions before we move forward. Your long term goals do not have to be related to your sport only. They could be related to personal or career goals as well. Think about these things. Where do I see myself in one year? It. Where do I see myself in five years? Where do I see myself in 10 years? Now I want you to pause and think about what is your biggest dream for your life? It. Now let's begin by making your goals smart. What do I need to accomplish in order to be where I want to be? Is your goal specific, measurable, attainable, realistic and time based? Now let's take those long term goals and break them down into medium term goals. Medium term Goals generally take four to 12 weeks. Pause to think about what steps you can take daily as your short term goals to help achieve those medium and long term goals. It. One of the most difficult things about setting and achieving goals is staying motivated. It is easy to get discouraged when you don't see results right away or if you have a setback. However, it is important to remember that progress takes takes time. Trust the process and be patient and what keeps you motivated. It is important to have an answer to this question because motivation ebbs and flows. There will be days when you don't feel like working towards your goals and that's okay. On these days it is important to think about what keeps you going. Take a moment and think about what keeps you going. It. As you begin to think about and create your goals, remember to return to your breath, allowing the flow in and out to relax you and center you. I am courageous. I am healthy. I am strong. I am enough. I am happy. I am fulfilled. Take one last breath, changing your focus from inward to outward. Gently rub your hands together to create a tingling sensation and open your eyes. You've done a wonderful job today.