Introduction:
Before you begin your practice or training session, taking a moment to center yourself can significantly enhance your focus, performance, and overall mindfulness. This simple exercise is designed to help you set a clear intention for your practice and engage in centered breathing to prepare your mind and body for the challenges ahead.
Step 1: Setting Your Intention
- Find a quiet space where you can sit comfortably without distractions. Close your eyes and take a deep breath.
- Reflect on your purpose for today’s practice. Ask yourself what you wish to achieve or how you want to grow as an athlete and person. This could be improving a specific skill, cultivating resilience, or simply being fully present during your practice.
- Once you have your intention in mind, silently state it to yourself. Visualize this intention as a guiding light for your practice, focusing your energy and attention on making it a reality.
Step 2: Centered Breathing
- Maintain your comfortable seated position with your eyes closed, and bring your attention to your breath.
- Slowly inhale through your nose, counting to five, letting your chest and belly expand with air.
- Gently hold your breath for a moment at the top of the inhale.
- Exhale slowly through your mouth or nose, also counting to five, feeling a sense of release and relaxation with each breath out.
- Continue this pattern of breathing—inhaling for a count of five, holding briefly, and exhaling for a count of five—for two minutes. With each breath cycle, imagine yourself drawing in strength, focus, and calm, and exhaling any tension, distractions, or doubts.
- If your mind begins to wander during this exercise, gently acknowledge the thoughts and then bring your focus back to your breath and the counting. This practice is not about eliminating thoughts but rather about returning your attention to the present moment and your breath.
Conclusion:
- After two minutes, slowly open your eyes and take a moment to notice how your body and mind feel. Acknowledge the sense of focus and calm you’ve cultivated.
- Carry this mindfulness and your intention with you as you move into your practice or training session, reminding yourself of your purpose and using your centered breath as a tool to return to the present moment whenever you need.
This mindfulness exercise is a powerful way to start any practice, helping you to align your mental and physical states and set the stage for a productive, focused, and fulfilling training session.