HOW OFTEN SHOULD I USE MOTR?
As often as you like.  It’s a training program for your mind, to be fit in with other training programs in your repertoire.  That said, use it often in the beginning to dig deeply into the experience of grounding your attention in the sensations of your body and the spaciousness of your awareness.  Then kick back and use it whenever the feeling arises.  But it would be great if you stayed grounded and followed your breath, for instance, every time you ran.

I’VE NEVER MEDITATED BEFORE – IS THIS PROGRAM FOR ME?
This program is designed for people who’ve never meditated before, so yes!  It’s for you!

I’VE BEEN MEDITATING FOR AGES.  DO I NEED THIS?
This program is designed with Beginner’s Mind in mind!  So yes, you will benefit greatly from using MOTR too.

I’M A NEW RUNNER.  DO I NEED THIS?
Not like you need a good pair of shoes , but if you use MOTR as you form your running habits, they will be habits of mind as well as body, and you won’t have to undo lots of energy-sapping patterns of distraction and rumination.  Go for it!

DO I HAVE TO GIVE UP MY MUSIC TO USE MOTR?
No!  We love running with music.  MOTR is a program designed to help raise your awareness.  Use it as part of your training regimen, and watch your appreciation for the music you love increase.

MY WORKOUTS ARE LONGER THAN THE PROGRAM. 
No problem! After the 15 minute audio, you can either run in silence and continue the practice (which we recommend for the first 8-10 sessions), or you can switch to music.  

WILL I ALWAYS HAVE TO USE THIS PROGRAM? WHAT IF I GET BORED?
This is a training program that has a learning curve.  You will acquire skills of strengthened attention and greater awareness.  Once you feel you’ve reached a point where you’re satisfied with your experience, put the program away for a little while and continue to practice on your own by paying close attention to your running experience, doing the body scan, and opening up your sense of wonder.  If you’re bored with it, you might want to explore more deeply why.  Often there is much more below the surface of boredom that points to other areas that could be holding you back in life, such as frustration, anger, or fear.

I’VE USED THIS PROGRAM A FEW TIMES AND MY MIND IS GETTING WORSE! WHAT GIVES?
Relax, that just means it’s working!  Your mind has always been busy and scattered, you just never noticed!  In the beginning it’s a little frustrating to see how true that is, but how can you improve something if you don’t know your exact situation?  Remember, MOTR is nonjudgmental mindfulness training; in this context, nonjudgmental means noticing judgments as just another category of thought arising and passing in your experience.  Don’t judge the judgments!

I DON’T WANT TO DO THE SITTING MEDITATION COMPONENT.  DO I HAVE TO?
It’s not necessary.  MOTR is ready to download and hit the road.  But for the greatest clarity in understanding the process, and to aid in extending the benefits of mindful awareness to more areas of your life, give the seated meditation a try.  We’ve kept it short so you don’t go stir crazy!

HOW DO I KNOW I’M MAKING PROGRESS?
If you notice your mind is cluttered and you have the attention span of a gnat, you’ve already made the first breakthrough.  If you find that time seems to slow down, your senses are more vivid and acute, you feel a sense of ease, deeper relaxation, a sense of wonder – these are all signs that you are becoming more present.  If you notice that the experiences are fleeting, that’s another threshold; to stay in the present, you have to actively attend to your life, moment by moment.  If you let it go, the mind slips back into discursive thought about yesterday or tomorrow without a grounded connection to a moment-by-moment hear and now.  One of the best signs of progress is recognizing that you want to live this way as much as possible.

WHAT IF I COME UP WITH SOMETHING I WANT TO REMEMBER WHILE DOING MOTR?
The mind often works while we are training, and creative ideas or things we’ve forgotten can bubble up.  It’s a good thing!  Rather than sack your meditation session, one method is to choose a key word or phrase that will remind you of what you wish to remember, then repeat it like a mantra as you continue to meditate on your run.  In this way it can replace the breath as your focus for that session.

DO I HAVE TO USE iTUNES TO USE MOTR?
Yes, this program is designed for iTunes enabled devices only. 

THE PROGRAM DIDN’T WORK FOR ME – HOW DO I GET MY MONEY BACK?
Email us!  Tell us why you’re dissatisfied, and we’ll refund your money within the first 10 days of your purchase. 


Any other questions?  Please feel free to email us and we'll get right back to you!