Mental strength is an important, but often neglected, part of competing as an athlete. But there are so many tools out there that can help us practice mindfulness that the idea of getting started can feel daunting. Enter self-guided meditation: a quick way to practice mindfulness anytime, anywhere.
We spoke with VIS Expert McKenzie Bromback (Arbeiter) MS, Athletic Counselor at Premier Sport Psychology, who is passionate about instilling mental skills among women athletes. As Bromback said, “The advantages of utilizing mindfulness or meditation before performing are limitless.” Here’s a snapshot of why and how mindfulness can up your game.
Why Meditate?
Between school and training, we tend to have a lot on our minds. It’s hard to shake conflicting priorities, even as we’re stepping up to a competition. In fact, prior to a game or competition, we can be even more susceptible to self-critical thinking that drains our energy and mental space and can get in the way of our ability to perform.
Sometimes we just need to clear our head so we can focus on our game. One of the major benefits Bromback sees in utilizing meditation as an athlete “is the ability for it to help us focus on our task-relevant cues that are key for enhanced and successful performances.”
Bromback shared that “the key is to have this shift in focus from negative distracting thought to more productive present moment thoughts in a non-judgemental manner.” According to Bromback, and supporting studies, mindfulness is a great tool for athletes trying to achieve this shift in focus before competition.
“The advantages of utilizing mindfulness or meditation before performing are limitless. One of the major benefits I see to engaging in meditation prior to competition is the ability for it to help us focus on our task-relevant cues that are key for enhanced and successful performances.”
How to Get Started
Learning a new mindfulness trick or adding another step in your pre-game regimen can seem like a tough task. But it doesn’t have to be! Bromback shares these five quick and easy steps to take before a competition to be more mindful:
Either sit in a comfortable position or calmly take a walk where there are few distractions and sounds (we know it’s tough, but try to turn off the music).
Start by engaging in box breathing. Breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, and hold for 4 counts.
Pay attention to the breath and if you find your mind drifting off, bring it back to the present. As Bromback told us, “Engaging in mindfulness can help athletes strengthen their ability to shift their focus out of ruminating back to the present moment.”
Notice sensations in your body and keep breathing.
Continue until you feel focused and calm.
Meditation doesn’t have to be consistent to be effective. Use it when you need it and want to engage with your mind. “The key is to not hold any judgment,” Bromback said. “So if you find yourself getting frustrated with the process or because you feel you aren’t doing it enough, take a break and come back to it when you are ready.”
