Mindfulness and your Performance
Athletes, clients and trainers recognize that mental preparation is just as important as physical preparation to achieve athletic excellence and life balance. They are turning to mindfulness practices to enhance workouts, recovery and performance in competition, and to cope with daily life pressures. Fortunately, there are numerous resources available featuring a variety of practices that can be used to support all of us in our quests for peak performance in sports, activities and LIFE .
Mindfulness practices can produce positive results in overall health for both emotional and physical well-being, and that mindfulness practices can change the brain and behavior, which may lead to improved focus, concentration and athletic performance. Whether you are a professional, an amateur athlete, or simply a weekend warrior, improved mental focus can be the difference between success and failure. Let’s explore together…
Mindfulness Practices and Concepts
Positivity and Positive Self-talk
Most of us have an inner monologue running non-stop in our brains. The key to utilizing positive self-talk to improve performance and manage anxiety is to be aware of this inner monologue and focus on how to best manage this internal chatter to achieve optimum results. It is important to tune into the conversations in our heads to identify when negative self-talk occurs and, over time, begin to change the narrative and tone to positive affirmations. For example:
Negative self-talk: “I am too lazy to hit the gym regularly.”
Positive self-talk: “I can and will get to the gym 3 times a week.”
This awareness and ability to change requires practice and won’t happen overnight—but it can happen. Yes, you can do it with a little planning and mindful awareness. Start strategizing your mental moves today.
Yoga
Yoga, which literally means the union of mind and body, is a physical mindfulness practice that has proven benefits for everyone. A wide variety of yoga practices is available and you may need to discern which yoga style is best suited for your specific fit lifestyle.
For example, power lifters, runners and other outdoor active sports enthusiasts may benefit from slower yoga practices such as yin where postures are held for anywhere between 60 seconds and 10 minutes to increase flexibility and encourage a feeling of release and letting go.
Restorative yoga is another healing practice and utilizes supported postures that are held for longer periods; this type of yoga encourages rest, relaxation and assists in the release of tension in the body and mind.
Yoga nidra, which translates to “yogic sleep,” is a practice that is passive in nature and involves the use of a guided meditation that takes you into a sleep state and promotes deep mental relaxation. It is meant to train the conscious mind to remain aware while diving deep into the different levels of dream and sleep states. When this occurs, the brain and body are relaxed completely and the benefits of sleep are realized, but in a much shorter time span.
There are so many different types of yoga to explore and you will find one that resonates with you and your needs. Just start by trying one yoga class and branch off from there…Bring your favorite yoga mat and cork yoga block for the best experience and don’t forget to roll out on your yoga wheel! Make it a ritual!
Journaling
For some people, meditation may offer benefits equal to traditional therapy. We are now able to identify the physical changes—on a molecular level—that result from a mindful meditation practice. This increases our understanding of how a consistent meditation practice benefits overall health, reduces stress and, enhances performance. Meditation may also be used to help control negative thoughts and sports anxiety, enabling better focus on skills in the present moment. This is code for Optimal Performance and and Optimal Lifestyle. Optimal YOU thrives in this environment…
Here are a few more benefits of mindfulness practices:
Improves working memory
Increased focus. Mindfulness allows for an expansion of focus
Better moods on a consistent basis
Stress reduction…sign me up!
Less rumination and more positive clarity of mind
Stronger relationships
You don’t have to be an ELITE athlete to benefit from a consistent mindfulness practice. Augment your current fitness and nutrition programs by starting with just one of the above practices. Need help? Trish the Trainer is here to help!
Can mindfulness be a tool for coping with the intensity of your lifestyle and training pressures?
Based on the growing body of research into the benefits of mindfulness practices, these are tools that all of us should consider trying. Learning to be in the moment through the use of mindfulness practices can give everyone a sense of mental freedom and physical comfort that can provide significantly more focus and confidence during competition as well as regular training. Why not reach peak performance in your training practice? Train like an athlete and remember to dial in mindfulness. Optimal YOU will thank you…
