Learn how to become a mindful athlete and enhance your athletic performance with tips to boost your training, competition, and recovery efforts.

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February 13, 2023

Being an athlete demands more than just physical strength and technical skills. It also requires mental toughness, focus, and resilience. So to achieve peak performance, athletes need to train not only their bodies but also their minds. That's where becoming a mindful athlete comes into play.

Mindfulness practice is familiar, with roots dating back thousands of years. Its benefits have been widely studied in psychology and proven to promote physical and mental well-being. In sports, mindfulness can help athletes manage the intense pressure and stress of competing. It is also an effective tool for improving overall performance.

This article will explore how athletes can become more mindful and use this practice to achieve peak performance in their sport.

Understanding Mindfulness in Sports

Athletes face various physical and emotional challenges, such as injuries, setbacks, and self-doubt. Mindfulness can help them deal with these challenges and remain focused on their goals. By practicing mindfulness, athletes can develop a greater sense of self-awareness and self-regulation. It helps them stay present, clear-headed, and less distracted. Mindfulness can also enhance an athlete's ability to manage stress, recover from injuries, and improve overall performance.

There are many ways athletes can incorporate mindfulness into their training as they prepare for competition and during recovery. But first, let's look at some advantages of incorporating mindfulness into your training as an athlete.

7 Advantages of Becoming a Mindful Athlete

In the world of sports, there is an intense level of pressure and scrutiny that athletes face. Unfortunately, this pressure can take a toll on their mental health and overall performance. That's where mindfulness comes in. By practicing mindfulness techniques, athletes can experience a wide range of benefits that can enhance their athletic performance and overall well-being.

  1. Reduction of Stress and Performance Anxiety: One of the most significant benefits of mindfulness for athletes is its ability to reduce stress and anxiety. The constant pressure to perform at a high level can lead to considerable strain. Mindfulness techniques such as deep breathing and visualization can help athletes stay calm, focused, and have self acceptance under pressure, reducing the amount of stress they experience.
  2. Increased Mental Focus and Concentration: Mindfulness can also help athletes to increase their focus and concentration. By training their minds to be present and aware of the current moment, athletes can improve their ability to concentrate on what is happening on the field or court. This boost in cognitive function can be beneficial in sports where split-second decisions are critical.
  3. Increased Learning and Memory: Mindfulness has demonstrated a change in the brains connectivity and functionality through the measurement of neuroplasticity. Neuroplasticity allows our minds to reshape and expand, creating new neural pathways in response to experiences we have. It's like a muscle - when you repeatedly practice something, your brain actively adjusts itself for more efficient performance; not only with information recollection but also physical skills from sports too.
  4. Stronger Emotional Fortitude Under Pressure: Athletes are often under intense scrutiny, and keeping their emotions in check can be challenging. Mindfulness can help athletes become more aware of their emotional state and learn how to regulate it effectively. Emotional awareness can help athletes stay calm and focused, even in adversity, enhancing their emotional fortitude under pressure to perform their best.
  5. Enhances Self Acceptance and Trust: Mindfulness is essential for optimal athletic performance. It provides the inner support and acceptance needed to work towards your goals - helping you reach peak physical condition faster. Studies have shown that using mindfulness-based practices can greatly increase athletes' success in achieving their objectives.
  6. Deeper Sleep and Enhanced Sleep Quality: Sleep is crucial for an athlete's physical and mental health. The body needs time to rest and recover from the intense physical exertion of training and competition. Mindfulness can improve sleep quality, significantly impacting an athlete's overall health and performance. By practicing mindfulness before bed, athletes can calm their minds and prepare their bodies for restful sleep.
  7. Improved Recovery and Immune System Function: Another advantage of mindfulness for athletes is that it can boost their immune system function. The immune system is critical for protecting the body from illness and infection. Still, stress and anxiety may compromise its function. Mindfulness has been shown to reduce stress and improve overall well-being, which can positively affect the immune system.
  8. Thicker Cortical Brain Tissue: Meditation is a piece to the puzzle of mindfulness. Research has backed that long term meditators see amazing benefits compared to those who don't practice meditation. Their brains show an increase in cortical brain tissue thickness which is linked to improved attention span, emotional control and knowledge retention.

Revolutionize Your Athletic Performance with Mindfulness

While athletic training is traditionally focused on the physical aspect, incorporating mindfulness practices into your routine can provide a wide range of benefits that can take your performance to the next level on the field and within your life.

Build up Your Mindful Fitness with this 4 Step Formula: 

  1. Have Crystal Clear Intentions: Create a crystal clear intention of what you want, what you are striving for or asking for.
  2. Have Complete Trust: Hand over that intention to your subconscious or your delivering energy creator you believe in and have complete trust that your intention and what you are striving for will come forth. 
  3. Focus on Conscious Breathing: Focus all your attention on your breathing. This will reduce stress, anxiety or any other emotional state you are experience. 
  4. Become Centered in Mindfulness: After focusing on your breath, find your calm centered space, similar to a hurricane eye, everyone has a centered space, and from that space you can watch your performance unfold right in front of your eyes. From this space you will be nonjudgmental and present in the moment.

3 Mindful Competition Techniques for Athletes

Athletes are constantly seeking ways to improve their skills and abilities. However, competition can be a challenging experience that can take a toll on the body and mind. After intense competition, the body needs time to recover and repair. But did you know that mindfulness can be crucial in this process? Practicing mindfulness techniques like meditation or deep breathing can reduce stress, promote relaxation, and help your body recover more effectively. Additionally, mindfulness can help you tune into your body's needs and recognize when to take a break or seek medical attention.

The following are some mindful competition techniques that athletes can try to help them perform at their best:

  1. Have a basic understanding of law of attraction, energy and Mindfulness: Practicing mindfulness while working out as an athlete requires you to create space between stimulus and response by focusing on being present in every moment regardless if they are painful or pleasurable ones. This allows you to have more control over your emotional states so that they do not overwhelm your perception which could otherwise lead to judgmental thoughts as well as negative behavior patterns which could affect sports performance due to lack motivation over time. By shifting from external validation such as personal recognition from others for achievement of goals towards internal validation through self-reflection encourages a healthier outlook leading to improved confidence, resilience and overall quality physical performance throughout training sessions making all results possible.
  2. Stay Grounded in Yourself and the Moment: Grounding exercises are an excellent way for athletes to stay present and focused during competitions. These exercises involve using your senses to become more aware of your surroundings and physical sensations. For instance, an athlete might take a few deep breaths and focus on the sensation of their feet on the ground or the sounds in the room, and how their feet feel as they walk - Are they walking from heal to toe or slapping their feet on the ground? They may also pay attention to what they hear in the room, what temperature they feel, what they see, What they smell. This technique can help calm the mind, reduce stress, and alleviate anxiety while staying focused on the present moment.
  3. Have positive Self-talk: Another powerful mindful competition technique is positive self-talk. Instead of letting negative thoughts and self-doubt take over, athletes can use positive affirmations and self-talk to stay confident and focused. For example, an athlete might repeat phrases like "I am strong and capable" or "I am prepared and ready for this competition." By using positive self-talk, athletes can boost their self-confidence and stay focused on their goals.

The Mindful Athlete: In Real Action 

George Mumford captivates audiences with his inspiring story of overcoming adversity. As a former basketball player at the University of Massachusetts and personal coach to some NBA's biggest stars, including Michael Jordan and Kobe Bryant, he has dedicated himself to teaching others about flow states through mindfulness practices for years. Through meditation on both the cushion as well as life experiences outside it; George found new purpose in helping professional athletes such as Golden State Warriors' Steve Kerr or Harrison Barnes reach their highest potentials by understanding how they can use flow states to optimize performance. His powerful message is sure to leave an impact. Check out his interview.

Mindfulness in Everyday Life for Athletes

Athletes are constantly pushing themselves to the limit. As a result, their bodies and minds are often under tremendous stress. To help combat this, incorporating mindfulness practices into training routines is essential. Mindfulness involves meditation, visualization, deep breathing, and body scans. But it's not just about training and competition; incorporating mindfulness techniques into everyday life can help athletes achieve greater balance and reduce stress.

Here are some everyday mindfulness practices that athletes can try to enhance their performance:

  • Mindful Eating: Athletes are usually focused on getting as much fuel as possible. Still, it's essential to pay attention to what they consume. Mindful eating involves being present and aware during meals. Instead of mindlessly consuming food, athletes can focus on each bite's taste, texture, and sensation. By slowing down and paying attention to their food, athletes can improve their digestion and overall health and reduce stress and anxiety.
  • Mindful Training Sessions: Intentionally having mindful training sessions in the gym can also help athletes perform their best during competition. By focusing on their form, breathing, and mental state during training, athletes can develop good habits and techniques that will carry over to the competition. In addition, by incorporating mindfulness into their training routine, athletes can reduce the risk of injury and improve their overall performance.
  • Gratitude Journaling: Another powerful mindfulness practice is gratitude journaling. Taking a few minutes each day to write down things to be grateful for can help shift the focus from what one doesn't have to what they do have. Remember, this doesn't have to be long, it can be short. Journaling can help reduce stress and anxiety, improve mood, and enhance overall well-being.
  • Mindful Walking or Running: Physical activity is an excellent stress reliever, but mindfulness can take it to the next level. For example, mindful walking or running involves being present and aware during physical activity. Instead of using exercise to escape or distract from problems, athletes can focus on the physical sensations of their bodies, the rhythm of their breath, and the sights and sounds around them. This can help reduce stress, improve focus, and enhance overall well-being with self acceptance and trust.
  • Self-Compassion: Lastly, practicing self-compassion is crucial for athletes. It involves treating oneself with kindness and understanding, especially during difficulty or failure. By being kind and gentle with themselves, athletes can reduce self-criticism, enhance self-esteem, and improve overall well-being. With these mindfulness practices, athletes can take their performance to the next level and achieve greater balance in their life.


Do I have to be a professional athlete to benefit from mindfulness?

No, anyone can benefit from practicing mindfulness, regardless of their level of athletic ability.

Can mindfulness help me recover from an injury?

Yes, mindfulness can help reduce stress and anxiety associated with injury, which can speed up recovery.

How long does it take to see the benefits of mindfulness?

The benefits of mindfulness can be seen immediately, but it takes time and practice to develop the habit of mindfulness.


In conclusion, becoming a mindful athlete is all about being present and aware of the moment, both on and off the field. By incorporating mindfulness techniques into their training, competition, and everyday life, athletes can improve their performance, reduce stress, and enhance their overall well-being.

About the author 

Kylie Green

Blogger for Mindfulrevelations
Kylie Green was born and raised just outside New York City. Kylie values being present and at the moment because life is short. If she isn’t spending time with her friends and family, you can almost always find her meditating outside in nature. Mindfulrevelations is her passion project and wishes to fulfill her dream of building a spiritually-driven community.

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