Final Thought
Take an athlete’s approach to mental prep by using mindful meditation to get in the zone
How to use mindful meditation to get in the zone
reparing for a fitness challenge is about getting your mind, as well as your body, into goal-getting shape. Because while meeting your targets might mean building muscle or increasing VO2 max, you’ll also need to set appropriate milestones, maintain motivation, and potentially manage anxiety, pain and injury. So, what’s the best way to flex your mental muscles? One method gaining popularity with elite-level athletes is mindfulness meditation. Research published in the journal Neural Plasticity found athletes who did two 30-minute mindfulness sessions for five weeks showed greater endurance, a longer period before exhaustion and better cognitive functions (such as reaction time) compared to a control group. Studies also show mindfulness is beneficial for combatting the mental fatigue sometimes linked to sporting performance. “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Jon Kabat-Zinn, the so-called ‘father of modern mindfulness’. It can be developed with breathing practices, body scans or simply focusing your attention on the sensations you experience in di erent parts of your body as you work out – the feeling of your feet striking the ground as you run, for example.
SEEING IS BELIEVING
You can also tap into your powers of imagination to increase sporting stamina. “Visualisation boosts confidence, determination and endurance,” explains Eve Lewis, director of meditation at Headspace. “During the exercise, your amygdala, a tiny structure in your brain, doesn’t distinguish between something ‘seen’ in a visualisation and something happening in real time. Your body and mind are a whole, and training your mind through this technique will have strong e ects on what your body can achieve.” To give it a go, Lewis suggests trying the following visualisation. Firstly, centre yourself with some slow, deep breathing. Then, when you’re ready, think of a time when your perseverance paid o : perhaps reaching a new PB, lifting a goal weight or crossing the finish line on your first marathon. “Don’t overthink it,” explains Lewis. “Remain relaxed, and focus less on the clarity of the image and more on the feeling. Stay in the moment, maintain awareness and feel the increased sense of readiness in both your body and mind, helping you to be present, aware and ready to perform.”
TUNE IN TO TRAINING
You can use visualisation any time and repeat the practice as often as is helpful. “Meditating for five or ten minutes a day can help you build it into a skill you can tap into when needed, and train your body to endure more when exercising,” says Lewis. Just remember to include all your senses: so as well as seeing yourself crossing that finish line, tune into how your body feels and the emotions you’re experiencing. The more immersive your experience, the more familiar success will feel in your mind.