The benefits of meditation have strong scientific evidence: One study by Harvard researchers found that practicing mindfulness meditation for an average of 27 minutes per day for eight weeks led to measurable changes in cognitive and emotional well-being. While teachers and practitioners agree that meditation can benefit everyone, student-athletes may have special advantages.
“The biggest benefit of meditation is that it helps athletes stay in the present moment,” says Melissa Aycock, mental performance coaching manager at IMG Academy. “This helps athletes focus on task-relevant cues, helping them focus on the right thing at the right time and eliminating distractions, all of which leads to building confidence.”
Here’s why and how Aycock encourages student-athletes to develop a meditation habit.
What is meditation?
Meditation is the practice of centering the mind and cultivating present-moment awareness. Meditation encourages you to accept your thoughts and feelings without judgment. According to mindfulness guru Jon Kabat-Zinn, mindfulness, which has its roots in Eastern meditation practices, also emphasizes focusing fully on the present moment.
But whereas meditation requires a bit more doing (it is a practice, after all), mindfulness simply requires being.
“We can be mindful at any time. Meditation is a tool to help us focus, and it may require sitting or lying down away from distractions,” Aycock said. That said, the two disciplines are closely related and both can benefit student-athletes.
How can sports meditation help your performance?
According to Aycock, meditation plays a key role in improving an athlete’s alertness and self-confidence. It helps athletes stay calm under pressure by promoting focus on the present moment and reducing anxiety through techniques such as controlled breathing. It also helps athletes reach a flow state, a state in which the body and mind are in perfect sync to perform at their best.
But meditation requires repetition: “Just like any skill, dribbling or shooting isn’t something you can master overnight, so you have to practice until it becomes automatic, so that in those moments of stress, you can shift your mental state on the spot,” says Aycock.
What’s the best way to start meditating?
Getting started in meditation is easier than you think. Start by finding a comfortable, quiet place to sit or lie down. Close your eyes and focus on your breathing, feeling how it moves through your body. Bring your attention to your breath, and if your mind starts to wander, gently bring it back.
“From this point on, focus on what happens when your attention gets distracted. If your mind starts to wander, gently prompt it to return to your breath. ‘Return to your breath’ can be a mantra you repeat to yourself while meditating,” says Aycock. Accept that distractions are normal and part of your practice, and don’t criticize yourself. Over time, you’ll develop stronger mental strength and the ability to maintain focus for longer periods of time.
Aycock recommends meditating for one to five minutes every two to three days, then increasing to 20 minutes a day if it feels good. “You are your own expert. Meditation shouldn’t be a burden; it should be something you look forward to,” Aycock says. A quiet environment is ideal for meditating, but Aycock adds that consistency and intention are more important than location.
To help you stay consistent, Aycock suggests “habit stacking,” which means tying your meditation time into something you already do regularly, like getting up, having tea, and meditating.
Can I use meditation before a match?
“If meditating before a competition helps you focus, go for it,” Aycock says, “but incorporating your breath into a mindful moment can also be beneficial and more attainable for many people. Not only does it give your body something to work with, like a slower heart rate or less sweaty palms, it also helps you stay in the moment.”
“I remember last year when Michael Phelps was in the Olympics, and he was in the waiting area with headphones on. I think he was listening to a specific song. He was just trying to stay in the moment, stay focused on the task at hand, and get his heart rate down,” she says.
Aycock herself combines mindfulness with breathing exercises before a big meeting or difficult interpersonal conversation. She closes her eyes and does box breathing (breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold again for four seconds). “Not only does it help me focus better, it also relieves physical symptoms,” she says.
How can parents encourage their children to meditate?
“The best way for parents to get their children interested in meditation is by example. If kids see their mom, dad or guardian meditating, they’re more likely to get interested,” Aycock says.
As for the ideal age to start meditating, Aycock said it’s never too early to get kids into meditation, or at least practicing mindfulness, especially in this age of digital distractions.
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