3 Minute "Shadow Meditation" to Hone the Skill of Visual Externalisation

"Fear of Falling" as "Fear of Loss": Hone the Art of Processing Grief to Strengthen Climbing Mindset

Send us Fan Mail [https://www.buzzsprout.com/2464744/fan_mail/new] My name is Crystal, and welcome back to Attention Climbers.  Today, we depart from our recent run of mind-training meditations - to address a crucial topic: the experience of grief and loss in climbing and in life.  I assert that intentionally leaning into and exploring our experience of grief and loss from falling off the climbs we love - allows for a safe, effective "microdosing" of the same emotions that life will dish out in far greater and more chaotic fashion. Alongside traditional climbing "mindset training" that encourages us to stay positive and focused at all times, "grief training" during our climbing session asks that we attend ourselves in the moments where we lose positivity and focus as our nervous systems process the real feeling of loss as we fall off boulders and routes, or miss out on learning about moves we love.  Designed for any climber, at any point on your journey, to listen to and follow along with anytime and anywhere. Rest day? Check.  Injured but want to still be climbing"? Check.  Pre-climb tune-in? Check.  Mid-session rest-and mental reset? Check.  Post-climb cool down? Check.  Stressy, messy, pressy life moments where you'd rather be climbing? CHECK!    Having a body, a mind, and an attentive state of presence - are all you need.  As always, climb well, be well, and thanks for listening!

2 Minute Plank Hold with Guided Visuosomatic Finger Scan

Send us Fan Mail [https://www.buzzsprout.com/2464744/fan_mail/new] Sharpen your senses. Peak your perception. Build climbing instinct and adaptability off the wall from the inside out, so that you can climb your hardest on the wall.  My name is Crystal, and welcome back to Attention Climbers.  This is a medium to high intensity 2 minute body scan meditation in elbow plank position (from 1:00) where we focus alternating bilateral attention on each of our fingers, focusing our gaze and our body sensation on one finger at a time. Fine motor focus shifting under increasing discomfort? Hello - climbing in a nutshell!  All meditations, including this one, are live, improvised sessions that I record in a single "flash" go and participate in myself. Each episode emerges in a unique moment where I need a relaxed but active meditation for immediate stress reduction, AND wanted to ingrain rock-solid climbing instincts. This is where climbing performance and mind-body health - intersect.  Designed for any climber, at any point on your journey, to listen to and follow along with anytime and anywhere you feel safe to relax and be in your body.  Rest day? Check.  Injured but want to still be climbing"? Check.  Pre-climb tune-in? Check.  Mid-session rest-and mental reset? Check.  Post-climb cool down? Check.  Stressy, messy, pressy life moments where you'd rather be climbing? CHECK!    Having a body, a mind, and an attentive state of presence - are all you need.  As always, climb well, be well, and thanks for listening!

5 Minute Meditation for Painful Thoughts, Emotions and Sensations

Send us Fan Mail [https://www.buzzsprout.com/2464744/fan_mail/new] Sharpen your senses. Peak your perception. Build climbing instinct and adaptability off the wall from the inside out, so that you can climb your hardest on the wall.  My name is Crystal, and welcome back to Attention Climbers.  This is a 5 minute sound bath meditation (from 2:00) where we hold challenging and painful experiences in the mind and the body - in a state of mindful presence. What is the essence of climbing - if not the courage to accept and see through our experiences when they get tough - fuelled by curious compassionate attention?  All meditations, including this one, are live, improvised sessions that I record in a single "flash" go and participate in myself. Each episode emerges in a unique moment where I need a relaxed but active meditation for immediate stress reduction, AND wanted to ingrain rock-solid climbing instincts. This is where climbing performance and mind-body health - intersect.  Designed for any climber, at any point on your journey, to listen to and follow along with anytime and anywhere you feel safe to relax and be in your body.  Rest day? Check.  Injured but want to still be climbing"? Check.  Pre-climb tune-in? Check.  Mid-session rest-and mental reset? Check.  Post-climb cool down? Check.  Stressy, messy, pressy life moments where you'd rather be climbing? CHECK!    Having a body, a mind, and an attentive state of presence - are all you need.  As always, climb well, be well, and thanks for listening!

"Power of Now Pendulums": Training Rhythmic, Repetitive, Recurring Presence

Send us Fan Mail [https://www.buzzsprout.com/2464744/fan_mail/new] Sharpen your senses. Peak your perception. Build climbing instinct and adaptability off the wall from the inside out, so that you can climb your hardest on the wall.  My name is Crystal, and welcome back to Attention Climbers.  In climbing, presence is NOT created equal. The timing and dosing of presence is most crucial at our physical, emotional, and neurological cruxes, which are usually the moments we are LEAST likely to be present. This playful experience on a park swing - invites us to experiment with this advanced skill and concept.  If we visualise presence as a clear path to getting to know ourselves - this "meditation" is a little "off trail" to say the least. It came to me while sitting side-straddled on a tire swing, so you will hear outdoor sounds and swingy sounds, in addition to my voice.  All meditations, including this one, are live, improvised sessions that I record in a single "flash" go and participate in myself. Each episode emerges in a unique moment where I need a relaxed but active meditation for immediate stress reduction, AND wanted to ingrain rock-solid climbing instincts. This is where climbing performance and mind-body health - intersect.  Designed for any climber, at any point on your journey, to listen to and follow along with anytime and anywhere you feel safe to relax and be in your body.  Rest day? Check.  Injured but want to still be climbing"? Check.  Pre-climb tune-in? Check.  Mid-session rest-and mental reset? Check.  Post-climb cool down? Check.  Stressy, messy, pressy life moments where you'd rather be climbing? CHECK!    Having a body, a mind, and an attentive state of presence - are all you need.  As always, climb well, be well, and thanks for listening!

3 Minute Plank with Climbing Hand-Eye Coordination Meditation

Send us Fan Mail [https://www.buzzsprout.com/2464744/fan_mail/new] Sharpen your senses. Peak your perception. Build climbing instinct and adaptability off the wall from the inside out, so that you can climb your hardest on the wall.  I'm Crystal, and I help climbers transform their state from compulsive control to radical self-trust. Welcome to Attention Climbers.  This is a 3 minute guided meditation (from 2:00 with explanation prior) where we hold the plank and optimise our focus, eye movement accuracy and mind-body connection under controlled physiological and psychological stress. By alternating the gaze between the four limbs in the basic climbing locomotive sequence, we lengthen the "attentional endurance" alongside physical and mental endurance.  All meditations, including this one, are live, improvised sessions that I record in one-go and participate in myself. Each episode emerges in a unique moment where I need a relaxed but active meditation for immediate stress reduction, AND want to ingrain rock-solid climbing instincts. Here is where climbing performance and mind-body health - intersect.  Designed for any climber, at any point on your journey, to listen to and follow along with anytime and anywhere you feel safe to relax and be in your body.  Rest day? Check.  Injured but want to still be climbing"? Check.  Pre-climb tune-in? Check.  Mid-session rest-and mental reset? Check.  Post-climb cool down? Check.  Stressy, messy, pressy life moments where you'd rather be climbing? CHECK!    Having a body, a mind, and an attentive state of presence - are all you need.  As always, climb well, be well, and thanks for listening!  Want more? Check out "AttentionWODS" on www.attentionclimbers.com