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[Matte](https://www.nike.com/be/w/nikeskims-collection-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/be/w/nikeskims-collection-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/be/w/nikeskims-collection-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/be/w/nikeskims-collection-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/be/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/be/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/be/w/nikeskims-collection-nikeskims-weightless-4csx8zb2asd) - [Shop op kleur](https://www.nike.com/be/w/nikeskims-collection-b2asd) - [Obsidian](https://www.nike.com/be/w/nikeskims-collection-zwart-90poyzb2asd) - [Dark Sepia](https://www.nike.com/be/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/be/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/be/w/nikeskims-collection-blauw-8hfx3zb2asd) - [Ivory](https://www.nike.com/be/w/nikeskims-collection-wit-4g797zb2asd) Cancel Annuleer Populaire zoekopdrachten [studio fleece](https://www.nike.com/be/w?q=studio%20fleece&vst=studio%20fleece)[schoenen](https://www.nike.com/be/w?q=schoenen&vst=schoenen)[voetbal schoenen](https://www.nike.com/be/w?q=voetbal%20schoenen&vst=voetbal%20schoenen)[p6000](https://www.nike.com/be/w?q=p6000&vst=p6000)[air force 1](https://www.nike.com/be/w?q=air%20force%201&vst=air%20force%201)[air max](https://www.nike.com/be/w?q=air%20max&vst=air%20max)[jordan](https://www.nike.com/be/w?q=jordan&vst=jordan)[basketbal schoenen](https://www.nike.com/be/w?q=basketbal%20schoenen&vst=basketbal%20schoenen) [](https://www.nike.com/be/favorites "Favorieten")[](https://www.nike.com/be/cart "Artikelen in winkelmandje: 0") ## Inspiratie - [Nieuwste](https://www.nike.com/be/verhalen) - [DNA](https://www.nike.com/be/verhalen/dna) - [Coaching](https://www.nike.com/be/verhalen/coaching) - [Atleten\*](https://www.nike.com/be/verhalen/atleten) - [Community](https://www.nike.com/be/verhalen/community) - [Cultuur](https://www.nike.com/be/verhalen/cultuur) - [Innovatie](https://www.nike.com/be/verhalen/innovatie) - [Alle verhalen](https://www.nike.com/be/verhalen/alle) Inspiratie # De basis: zes eenvoudige meditatietips ##### Coaching Volg deze tips van experts om mindfulness een deel van je dagelijks leven te maken. Laatste update: 26 januari 2021  Meditatie is een vaardigheid. "Het is iets wat je moet leren en oefenen", vertelt Megan Jones Bell, PsyD, Chief Science Officer bij Headspace en member van de Nike Performance Council. "Maar meditatie is ook een ervaring, een directe verbinding met het moment van nu." Jones Bell helpt mensen dat moment van nu te vinden en daar ook te blijven, of ze nu zitten, trainen of aan een wedstrijd meedoen. Ze deelt hier zes concepten die je op weg kunnen helpen naar regelmatig mediteren. 1. __Maak gebruik van deskundige begeleiding__ Als je nog nooit gemediteerd hebt, wees dan niet bang om daar begeleiding bij te gebruiken, zoals de Headspace app. Zoek een serie waarbij je klein kunt beginnen en de meditatiekunst geleidelijk onder de knie krijgt. 2. __Maak er een dagelijkse gewoonte van__ Als je net begonnen bent, gaat het er niet zozeer om hoelang je oefent, maar hoe vaak. Dat houdt in dat je beter elke dag tien minuten kunt oefenen dan eenmaal per week een uur. Probeer elke dag op hetzelfde tijdstip en op dezelfde plek te oefenen. Begin met kleine tijdblokken en bouw de duur op zodra je routine vaste vorm krijgt. 3. __Maak het comfortabel__ Je kunt zitten op een kussen of op een stoel die je rug ondersteunt. Maak je geen zorgen over de 'perfecte' meditatievorm. Het gaat erom dat je spanningen los kunt laten. 4. __Mediteer wandelend__ Voel je je te rusteloos om te zitten, probeer dan wandelend te mediteren op een rustige, open plek. Doe langzaam 10 tot 15 stappen in één richting en richt je daarbij op het omhoog en omlaag gaan van elke voet. Pauzeer, haal adem en laat je gedachten komen en gaan. Draai je daarna om en doe dezelfde stappen terug naar je beginpunt. 5. __Focus op het nu__ Mindfulness houdt in dat je je helemaal richt op het moment van nu, wat je ook doet. Probeer je tijdens je meditatie bewust te zijn van je gedachten, gevoelens en emoties, maar klamp je er niet aan vast. Uiteindelijk kun je dit toepassen op je work-outs, je herstel, je relaties en meer. 6. __Geef het een maand de tijd__ Verandering gaat niet van de ene op de andere dag. Noteer je begindatum en probeer een maand lang regelmatig te oefenen. Daardoor bouw je mentale kracht op, zodat je elke dag meer mindful wordt. 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