Often, the difference between achieving our goals and falling short of them is caused by a momentary slip in focus. When we are absorbed in the present moment and immersed in the task at hand, we play at our best. Athletes often refer to this as “Getting in the Zone” or being in a “flow” like state. Mindfulness provides us with a practical and proven way to reset focus when interfering thoughts and outside problems distract us.
What is Mindfulness:
Mindfulness is being present and fully engaged with what is currently happening. In mindfulness, we calmly acknowledge and accept our current feelings, thoughts, and bodily sensations without judgment. We are aware of these thoughts and feelings but do not get caught up in them. We allow them to come and go like the passing of clouds. When athletes can allow their thoughts and feelings to come and go, rather than latch onto and react to them, they are better able to shift their attention back to the task at hand.
Mindfulness has two core features: Awareness and Acceptance.
Awareness. Awareness involves returning to the present moment and being able to notice things as they happen. Centering our attention on our thoughts, feelings, and physical sensations in the present moment helps us be more aware and fully engaged in what we are doing right now.
We often get caught up in reliving past events or planning for the future. Both distract us from the present moment. The present moment is the only time that we have direct control over. We can not change the past, so what good does it do to focus on it? If we are too focused on the future, we are living in a reality that may never happen. Also, by focusing on and worrying about the future, we may actually be making our worries more likely to come true (self-fulfilling prophecy). Awareness helps us to live in the present, a reality in which we can control.
Acceptance. Acceptance is simply acknowledging our experiences rather than judging it as good or bad. We acknowledge the sensation, feeling, or thought without trying to change it. Acceptance encourages us to allow all experiences, whether positive or negative, to arise and pass without further elaboration, evaluation, or reactivity.
We typically try to avoid our painful feelings in the same way we try and avoid physical pain. When it comes to our feelings, we want to ignore pain or distract ourselves until we don’t feel them anymore. Unfortunately, avoiding uncomfortable thoughts, emotions, and experiences do not make them go away. They always come back or burst out unexpectedly from the box we have tried to shove them into. While the idea of facing uncomfortable experiences is understandably scary, mindfulness asks you openly allow negative experiences to show up in your mind and body. Good news, we know that all experiences pass, they do not last forever. The pain will end, or the anxiety will pass. We are more than our experiences.
Mindfulness Example:
A runner has the thought “I don’t know if I can finish this race” pop into their head during the middle of a marathon.
Non-mindfulness approach: The runner reacts to the thought. New thoughts of “I can’t do this”, “I’m probably going to fail”, or “should I quit?” arise. Reactive thinking can lead to an increase in fear and anxiety. For example, this athlete might lost focus and experience distracting physical responses like increased heart rate, chest tightness, and feeling shaky. Both of these responses can negatively impact performance.
Mindfulness approach: The runner acknowledges the thought but does not react positively or negatively to it. The athlete does not fixate on this thought and lets the thought leave when it is ready. The athlete returns their focus to the present moment and allows new thoughts to enter. In this situation, the thought did not impact their performance.
Mindfulness Exercise:
Here is a quick mindfulness exercise for you to try. The intention of this exercise is to promote contentment in the moment and to avoid the constant desire to finish a task so we can move on to the next thing. The exercise encourages you to fully immerse in a task.
First, choose an activity. For example, your next training session.
During this training session pay attention to the details in your environment and body sensations.
Rather than treat the activity as a chore you have to get done, create an entirely new experience by noticing every aspect of your actions.
Instead of struggling through or “getting your training session over with,” become aware of every step and fully immerse yourself in the process.
It is normal to find yourself thinking about what you need to do after this activity. When you notice you have been distracted by the future, there is no need to judge yourself for it, just try to shift your attention back to the task at hand when you are ready.
Feel and become aware of your motions. How is your body feeling? Sense your muscles as you exert them. What are you thinking about? What is happening right now?
The idea is to discover new experiences within this routine activity. You may experience a completely different training session where you are immersed in it.
Mindfulness Resources :
There are numerous free resources online and apps that can help you practice mindfulness. Providers at Tackett and Bradstreet are also trained to incorporate mindfulness skills in all of our services. Practicing mindfulness can be helpful in the moment but making it a habit can dramatically change your life and improve performance. Mindfulness is a way of life, a philosophy to live in the present moment and accept our experiences without judgement.
Quote of the Day: “Respond from the center of the hurricane, rather than reacting from the chaos of the storm.” – George Mumford
Joke of the Day: Why did it get so hot in the baseball stadium after the game?... All of the fans left.