🧘 What Is Mindfulness?
Mindfulness is non-judgmental attention to the present moment. In sport, it is the ability to be here and now.
Benefits for Athletes:
- Reduces competitive anxiety
- Improves concentration
- Helps recover faster after setbacks
- Reduces negative self-talk
- Improves sleep quality
🧠 Practical Exercises
1. 5 min. breathing meditation: focus on the sensations of breathing. Daily in the morning.
2. Body scan after training: while lying down, go through all parts of the body.
3. Mindful warm-up: perform exercises while fully focusing on bodily sensations.
4. STOP technique: S — stop; T — take a breath; O — observe; P — proceed mindfully.
📅 4-Week Program
Week 1: 5 min. meditation daily; mindful eating 1x per day.
Week 2: 8 min. meditation; body scan 2x per week.
Week 3: 10 min. meditation; body scan 3x; STOP technique during training.
Week 4: 12 min. meditation; STOP technique in competitions; reflection journal.
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