This article is written by Kal, personal trainer at The SeattleGYM,
https://www.washington.edu/wholeu/2018/01/24/exercise-and-meditation/

5 Steps for Integrating Meditation into an Exercise Routine
Be present (1-2 minutes)

Close your eyes and say to yourself, “for the next 15-30 minutes, I will not stress about work, family, friends, etc. This time is for me and I am giving myself the permission to be quiet in thought and present in body.”

Get into warm up mode (5 minutes)

Begin with some light stretching or light cardio. Focus on your breathing. Take long, slow, deep breaths. Breathe in through your nose and out through your mouth. Make sure that your breaths are coming are coming from your diaphragm and not from your chest.

Pick up the tempo (5-10 minutes)

This is the heart of your exercise routine. Whatever your choice exercise, begin to increase the level of effort. Your mind is clear, your body is warm—this is the perfect time to test your limits. Don’t overdo it, but do take it up a notch or two!

Enter the cool down zone (5-10 minutes)

Allow your body to slow; try not to stop all at once, but begin easing off the gas pedal. As your heart rate comes back to where it was during your warm up, you are finished with your physical workout. Spend another few minutes stretching and paying attention to the positive effects of the workout completed.

Meditation (5 minutes)

You have pushed your body to a new physical level and your mental focus enabled you to do it. You now deserve to be in peace and at peace. Find a quiet, comfortable space to sit and following the rhythm of your breath, drop deeper and deeper into a state of tranquility and poise. Be proud of your current self and be optimistic about your future self that is growing—glowing—inside the heart of your commitment to combining meditation with exercise.