Suggested Recovery and Wellness

Don't forget to stretch and drink water (...and get a good night's sleep, and stay off your phone after 9pm, and eat balanced meals, and stay away from people who make you not your best YOU) 

20 Mindfulness Exercises for Athletes

To get started on this journey, here are some tried-and-tested mindfulness exercises for peak performance. Remember, that just like in your game, the more you practice and train with these exercises, the stronger your skill will become.

1. Body Scan: This is a type of mindful meditation that can be practiced several different ways, but we’ll share the most basic version here. Close your eyes, focus on your breath. As you continue to breathe, scan your body beginning at the toes and move upwards through the body, paying close attention to any sensations, tension, or discomfort. If you notice any discomfort, observe it without judgment. Direct your breath to that area as you relax any tension that might be there.

2. Focused Breathing: Focus on the breath, observing each inhale and exhale. If the mind wanders, which it will, gently bring it back to the breath. This is a practice that will also help you build concentration, so the idea is to focus on one thing only, which is your breath. If it helps, imagine that your breath is leading your mind, instead of your mind leading your breath.

3. Walking Meditation: While walking, focus on each step, the sensation of feet touching the ground, and the rhythm of movement. You may want to inhale as you place your foot down and then exhale as you bring your foot back up.

4. Visualization: Visualize a successful performance or game. Feel the emotions and sensations associated with success. Allow yourself to be fully present in the game, not worried about the outcome. Focus on what you’re doing and the sensation of being in flow.

5. Mantra Meditation: Choose a positive affirmation or mantra (e.g., “I am focused”, “I am strong”). Repeat this mentally or aloud during practice or pre-game rituals. It’s important that mantras or affirmations are written and said in the present tense. If you say “I will” you’re putting the statement off into the future and missing the opportunity to connect with it right now.

6. Mindful Stretching: During stretches, pay close attention to the sensation of muscles stretching and releasing. You might inhale and exhale with each movement. For example, stretch your arms up breathing in, and slowly bring them back down breathing out.

7. Sensory Focus: This is another wonderful concentration-building exercise. Tune into a specific sense (hearing, touch, sight) during a specific activity. For instance, listen to the sound of the ball hitting the ground or feel the grip of a racket.

8. Mindful Eating: Focus on the taste, texture, and sensation of food during meals. This not only improves digestion but also instills gratitude and connection to nutrition.

9. Five Senses Awareness: During a break or downtime, notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This is also really helpful if you feel anxiety because it helps ground you into the present moment using your senses.

10. Mindful Warm-up: Use the warm-up phase to focus entirely on the body’s movements and prepare the mind for the activity ahead. Be really connected to what you’re doing rather than how you’re doing it (i.e., judging your performance). Set your intention for the game ahead, and as you warm-up relax into it knowing you’re prepared and you’re ready to let go, trust, and do your thing.

11. Counted Breath: Inhale for a count of four, hold for four, exhale for four, hold for four. This rhythmic breathing, called boxed breathing, can help anchor attention.

12. Performance Review: Post-performance, reflect mindfully on what went well, what challenges arose, and how you felt during different moments. If the performance didn’t go as planned, rather than beating yourself up, use this as an opportunity to practice adjustments for improvement. Confidence is built through experience.

13. Mindful Athlete Cool-down: Similar to the warm-up, use the cool-down phase to reconnect with the body and your breath, and to transition from a state of high activity. It can be a challenge to go from competition mode where your energy is really high to a state of leisure. So, after the game or practice, connect with your body and your breath using similar techniques to your warm-up, but now you’re focusing on letting it go and being grateful for what your mind and body just allowed you to do.  

14. Mindful Listening: During team meetings or coach instructions, practice active listening. Focus entirely on the speaker without forming judgments or reactions. This is yet another wonderful to build concentration, but also practice non-reactivity to things you can’t control.

15. Present Moment Anchor: Find a cue (e.g., tying shoelaces, touching the ball, a hand clap, etc.) to remind yourself to come back to the present moment during a game or race. This could also be a phrase you say or a specific image that you think about. Experiment with this and find what you connect with.

16. Emotion Labelling: If you notice strong emotions (like frustration or excitement), label them silently (“This is frustration”). This helps create a distance from the emotion so that you’re acknowledging it but not identifying with it, allowing for better regulation.

17. Gratitude Journal: Oftentimes, as athletes, we’re so focused on the bigger picture that we forget to celebrate the small victories, which can lead us to get too much into our heads or feel frustration because we haven’t reached the big goal yet. After training or competition, jot down three things you’re grateful for. You can also write down three things you’re proud of yourself for. This builds a positive mindset, self-compassion, focus, clarity, and relaxation.

18. Grounding Techniques: If feeling overwhelmed, focus on physical sensations to ground yourself. For example, feel your feet on the ground or the weight of the equipment in your hands. You may also want to put your hands under running water. The goal is to get out of your head and emotions and come back into your body.

19. Open Awareness Meditation: Sit quietly and allow yourself to be aware of everything happening around you. Instead of focusing on one particular thing, let your attention roam freely, observing without judgment. See what you notice. Stay curious.

20. Progressive Muscle Relaxation: Tense and then relax different muscle groups, starting from the toes and moving up to the head. This helps in identifying and releasing tension in the body.

Remember, like any skill, mindfulness requires practice. Over time, athletes can cultivate a deeper connection to the present moment, which can aid in achieving a flow or “zone” state.

Need support, wanna just chat, or things are not feeling groovy... visit Coach Harder, Frieda, or Hana at Be Well Big Sky- BigHornsCare!