Technology today has fractured our attention into smaller and smaller fragments. In a time when no one seems to have enough ‘time’, our devices allow us to be many places at once, but at the cost of being unable to fully inhabit the place where we actually want to be, ‘the now’.
…Come in mindfulness.
Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgement. Ultimately, mindfulness leads to you having the ability and awareness to control and manage your thoughts, rather than the opposite: your thoughts controlling and managing you.
In sport and performance, present-moment awareness facilitates peak performance. It helps athletes cope with extreme pressures. In stressful situations the focus on breathing, or a body or sensory scan, can act as a sanctuary to regain a calm, focused mind, the best state for problem solving.
Mindfulness can be cultivated through mindful mediation. Meditation is a systematic method of focusing your attention on singularity. As well as meditation, activities such as listening to music, tai chi or yoga can induce the relaxation response, which is so valuable in reducing the body’s reaction to stress.
Beginners guide to Mindfulness meditation
If you’re keen to give this so-called mindfulness thing a go, or are uncertain how it all works, here is a ‘mindfulness meditation 101’ breakdown to try:
- Sit upright in a chair or lie down on your back comfortably. Take a deep breath in through your nose then out through your mouth. If you wish to, close your eyes.
- Notice your breath, the rise and fall of your chest. Don’t change your breathing, rather focus on the sensation of air moving in and out of your lungs.
- As thoughts and sounds come into your mind and distract you from your breathing, acknowledge those thoughts or sounds and then return to focusing on your breathing each time.
- Avoid judging yourself or trying to ignore distractions. There is no right or wrong, just awareness and your job is simply to notice that your mind has wandered and bring your attention back to breathing. Back to the ‘now’.
- Start by doing this for 2-3 minutes a day, or even a minute and make it a regular practice. The best way to encourage it becoming a habit is to anchor it to an existing routine – such as straight before or after your morning cup of tea or coffee, after brushing your teeth, getting out of or into bed. Then once it becomes a habit you can extend your practice to 5-10 minutes and beyond to fit your lifestyle and schedule. The benefits are profound, so I hope you enjoy giving it a go.
If you are looking for inspiration or meditation apps to utilise, then here are a few I use and can recommend. Headspace, Calm, Smiling Mind, Insight timer, 10% happier.
Think of your attention as a muscle. As with any muscle, it makes sense to exercise it – in this case with meditation. Like any muscle, it will strengthen from that exercise, and remember there is no goal except awareness of the present moment, so when your mind wanders, and trust me it will, keep gently bringing it back.
Meditation brings about increased energy, mental clarity and an inner calm. With regular practice people become more productive, better sleepers, less anxious and less stressed and typically feel happier as a result. Everything we are crying out for in our modern fast-paced society.
A great sporting experience is achieved one play at a time. All sport and life for that matter is played in the here and now. The challenge is for you to remain there and there’s no better place to start than with your breath.
