Use Mindfulness To Perform Under Pressure

Use Mindfulness To Perform Under Pressure

Research shows that regular mindfulness practice improves and sustains focus in athletes while reducing stress that results from intense competition. Simon Whitfield, a four-time Olympian in triathlon, says that if he could redo his career and change one component of his preparation, he would “meditate one minute for every minute that I trained.”

Whether you are working out, or training for a marathon, or performing competitively, what athletes are discovering is that the game is 90 percent mental. When facing a stressful situation, focus on your breathing and turn your attention inward, to your state of being. Emotions are in the body. Are you calm? Nervous? Content? Fearful? Grateful? Energized? Consider how your emotions might be coloring your thoughts and behaviors.

When emotions are suppressed, they guide our behaviors without us being aware. Just by acknowledging and bringing awareness to your emotions, you’re already empowering yourself to act with greater wisdom and skill – or, even better, to start shifting your attitude

if that’s what’s needed. Mindfulness meditation has been called the one tool you need to achieve your fitness goals.

Here are tips on how to turn any physical activity into a mindfulness meditation.

1. Unplug from Distractions

To turn training into a meditation, try unplugging from screens and ear buds for at least part of your workout to truly meditate. Find anchors for your attention in the motions. Maybe it’s the point when your right hand enters the water while you swim, or the contact of your feet on the pavement as you run. Weightlifters might use the up-and-down repetition of a barbell. Or, you could stick with the one anchor that is always available to you: your breath, in and out.

2. Focus on Your Body

You’re paying attention to your body with curiosity: your muscles, pace, breathing, resistance, and tension. How does it feel to get out of your comfort zone and stretch beyond your usual boundaries? Are you energized and determined, or are you feeling depleted, maybe needing a minute to refresh? Listen to your needs, and push or protect yourself accordingly.

3. Pay Attention to How You Feel

What emotions are you experiencing? Emotions start in the body and give you information – are you nervous, excited, afraid? Recognizing and naming emotions when working out or competing allows you to create space and perspective. Acknowledging emotions allows you to release them and stay in the game.

4. Exercise acceptance as you work out

One of the attitudes of mindfulness is acceptance – not wishing the present moment is different than it is. Exercising is a brilliant time to practice this. Do you notice any resistance to the workout or race – perhaps wishing you were almost done, or that the pain in your right foot would go away? Commit to your workout, remember your reasons for being there, and enjoy the experience.

Laurie J. Cameron is author of “The Mindful Day: Practical Ways to Find Focus, Calm, and Joy From Morning to Evening”. Laurie is founder and CEO of PurposeBlue, an organization that brings mindful leadership programs to companies.