SPORT PSYCHOLOGY
The Mindful Orienteer Jo Mitchell
Last edition I discussed the concept of autopilot – a lack of present moment awareness – and the issues it can create in Orienteering. This article introduces the alternative to autopilot – mindfulness. Mindfulness is defined as ‘a receptive attention to and awareness of present events and experiences’ (Brown & Ryan, 2003). Mindfulness helps us to tune in to the present moment and creates a space between our perception and ensuing response; this space allows us to be reflective, rather than reflexive, about the way we respond to experiences. Mindfulness in action
Mindfulness practice
Mindfulness is derived from Buddhist practices and has been adapted and applied successfully in a variety of settings (e.g. medical, psychological, work, education and wellness). Mindfulness in sport is an area of growing interest and has been applied by athletes and teams such as golfer Tiger Woods, speed skater Apolo Ohno, the American women’s rowing team, and the Chigaco Bulls and LA Lakers basketball teams. Evidence based research has demonstrated that mindfulness predicts positive well-being, reduces stress and improves performance across a range of life domains (e.g. work, social, study and sport).
There are many forms of mindfulness training, including the more formal practice of sitting with your eyes closed or focussed on a single point and letting your attention rest with the your breathing. Observing the breathing process as if noticing it for the first time. Anytime you become aware your attention has wandered away from the breath, just acknowledge where it has gone (e.g. to thoughts, feelings, or physical sensations) and then, without criticism or judgement, gently guide it back to the breathing. You may need to repeat this process once or 100 times. The idea is to be a non-judgemental observer of your breathing which serves as an anchor to the present moment. Try doing this for 5-10 minutes daily.
In sport, mindfulness is similar to the experience of being ‘in flow’ or ‘in the zone’ – characterised by an intense focus on the process of orienteering, yet aware and attentive to incoming stimuli and able to effortlessly and seamlessly shift attention between internal (e.g. physical sensations, thoughts, feelings) and external experiences (e.g. the map or terrain) as needed. It is also possible Orienteering may attract people to it for its mindfulness creating qualities. When you are surrounded by an ever-changing natural environment it is difficult not to tune in and savour the immediate experience. The activation of the senses (i.e. sight, sound, smell, touch and taste) can be enough to stop any time travel and keep you focussed on the present moment experience. In contradiction, the stress of competition can interfere with mindfulness and lead again to automatic processing. In some circumstances automatic processing will be helpful and save valuable time, as long as it is applied in the right circumstances or does not lead to distraction from the task at hand.
Mindfulness and orienteering
Note: the goal is not to stop or push away your thoughts but to choose where you rest your attention, rather than your attention choosing for you.
Daily mindfulness practice A less formal approach is daily mindfulness, which can be as simple as using your senses to focus on daily tasks such as eating a meal, taking a shower, walking to work, or going for a jog. For the duration of the activity keep your mind focussed on your chosen activity by using your senses – what can you see, hear, smell, touch, or taste? Activating your senses keeps you grounded in the present moment. Any time you notice your attention travel elsewhere or you go into story telling mode, just acknowledge where you are and then, without criticism or judgement, gently guide your attention back to the experience. For a free guided mindfulness audio email Jo Mitchell at psychjm@gmail.com or you can purchase a mindfulness CD at www.actmindfully.com.au/cds_and_books
Mindfulness can: • Be a useful technique in training to help build awareness of helpful or unhelpful automated responses and to broaden the awareness-response repertoire; • Create more ‘flow’ experiences in competition or training; • Help cope with anxiety/stress (e.g. in competition and during transitional periods such as injury, de-selection, or shifting from junior to senior ranks);
Jo Mitchell is a clinical psychologist in private practice in Melbourne and recovering orienteer (with occasional relapses). She has over 15 years of experience working in sport and is completing her PhD in well-being and performance psychology. You can contact Jo at psychjm@ gmail.com
• Create a more enriching and satisfying experience. Like any skill in sport or life, it is possible to cultivate mindfulness through practice. Whether you are a competitive or recreational orienteer cultivating mindfulness can enhance the quality of your Orienteering experience and/or your performance, depending on what your goals are. 18 THE AUSTRALIAN ORIENTEER MARCH 2009
Orienteering Australia – National Training Centre
