CHAPTER 4: PRACTICAL MINDFULNESS TOOLS & TECHNIQUES
Staying present while competing is not something that happens by accident. It is a skill one that can be learned, practiced and strengthened over time.
In the middle of any intense moment, your mind can easily get pulled in many directions. Maybe you start thinking about the last mistake you made, or maybe you worry about what your coach, director or people are thinking, or how the things are changing…Maybe you start pressuring yourself to be perfect? These thoughts are normal, but they do not have to control you.
Mindfulness during performance is the ability to notice what is happening around you and within you and to gently bring your attention back to where it matters most: right here, right now. It is about staying connected to the present play, the current movement, the next breath.
This kind of presence does not erase pressure. But it helps you respond to it with clarity instead of panic. It helps you remember that one moment does not define the entire performance. That one mistake does not mean the game is lost. That every breath is a new chance to refocus.
When you use simple techniques like checking in with your breathing, or anchoring your attention to one specific point, you give your mind something steady to hold onto. Instead of being carried away by nerves or noise, you stay grounded, engaged and you play from a place of trust rather than tension.
That is mindfulness in action!
Tool 4: Performance breath checks
Purpose: To quickly release tension during a performance.
Duration: 20-30 seconds
How:
- Notice your breath: is it shallow or tight?
- Inhale deeply for 3 seconds.
- Exhale slowly for 4 seconds.
- Continue for 2-3 breaths, then return to your activity.
- After practice, reflect: did using breath checks help you recover focus more quickly?
Tool 5: Single-point focus
Purpose: To reset your attention during high-pressure moments.
Duration: Ongoing
How:
- Choose a single point to focus on (your movement, your lane, etc.).
- Whenever your mind starts to wander, gently bring it back to this point.
- Later, write down what you chose as your focus point and how well it worked for you.