A lot is written today about mindfulness and there are a lot of people who are and claim to be experts in mindfulness. I am not an expert in mindfulness, I just try to practice it everyday. Mindfulness is not relaxation, though using meditation and relaxation techniques do make us more mindful. Mindfulness is not an event. Mindfulness is simply noticing. Anytime you take a conscious breath, you are noticing, Like I said earlier, meditation can make us more mindful because we are connected to the moment. Thus, every conscious breath we take is a meditation. As you read this, take notice of what you are already doing. Then give yourself some praise for being mindful.
One of the first ways to have a mindful state is a process focus and not outcome focus. Mihaly Czikszentmihaly (The Optimal State of Flow) noticed that artists could perform a simple movement task of painting or drawing and create something with different levels of difficulty for hours at a time. What really impressed him is how they devoted such purpose and meaning in the moment, but when the work was finished could completely forget about it. They were not focused on the finished product, they were focused on the process, the act of creating, drawing, painting. They were not anxious about the outcome, they enjoyed what they were doing and lost themselves in the moment and yet were totally aware of what they were doing. They were able to control the process of what they were doing and how they were doing it. The key here for tennis players is to focus on what we can do and repeat.
The second key is preparation builds confidence and confidence builds an internal vision of success. Remember, it is not the outcome, but how do you feel about the way you played or performed. What did you do well or like about the day? That is what builds an internal state that allows us to regulate our emotions.
The third key is that everything is a practice. From the time spent in lessons to playing a match. It is all practice. You are performing your practice. If everything is practice, that means we should be mindful of our rituals, self-talk, and effort. Since everything is practice, it means this activity is apart of us. The routines, the stroke patterns, the strategy, the passion, All of it connects. Regardless of where you are, in a lesson or at a tennis match, have the mindset that this is my practice. I am practicing getting better, I am practicing enjoying playing this game. Some parts of my practice might have higher stakes, but it's still just practice. When we remember this, we are releasing the outcome focus to an internal focus.
The fourth key is that if something is baggage, unload it. This could be a breakdown in your strokes, trying a new shot that just isn't working, our reactions, or negative thoughts, or experiences. Lets unload them, release them and use them as teaching points to learn the skill or a new skill. (Conscious Discipline)
Lastly, the fifth key is visualize and notice. We said preparation is one of the building blocks for confidence. Seeing your preparation in writing or pictures is creating that visual plan what you think could happen. This helps us so we can not have to react from a survival state and stay in the flow state. It allows us to notice what we want and notice in the real world when they are happening. The key is noticing. That is mindfulness. Noticing.
In summary, five ways to be mindful are Process, Prepare, Practice, Unload and Notice. These are just some of the simple keys I use to have a more present state of mind. The big one for me is noticing. When I notice, I am in the moment. Now that you have read this post, which of the five keys to mindfulness do you already practice?
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