Page 13 - Mindfulness

This activity is not intended to provide a full program on breathing techniques and mindfulness but aims to introduce you to the concepts. I encourage you to either pick up the reading list referenced under the sections in the library on mindfulness or do your own reading. However, if you’re struggling with the breathing concept I just shared, here’s another that I’ve given to some people which seems to help.
I spend 5 minutes twice a day doing this and when I’m struggling to sleep, I also do the same. Focus on breathing with a gentle smile and before I know it, I’m totally at rest. (I’ve just noticed something. As I’m writing this, I’m starting to relax and feel sleepy! It’s because my mind connects at a subconscious level focused breathing with relaxation! Crazy huh?)
Ok. Of course, we’re just about to undertake a penalty shootout or take a freekick in the last minute and we’re down 1-0. How do we get into the present then? Is it possible? The answer is YES, with plenty of practice. Take a look at the previous slide again. This might help you. I’ve shared this with several coaches, players and executives. Many seem to like it in helping manage stressful situations.
As a final suggestion. I sometimes add something into my mindful moments to provide a different perspective. It could be as simple as focusing on something you use on a regular basis but not noticed. e.g. a pen or an apple or as a coach it could be a football. What do you notice about the one you’re going to use as your next matchball?
In my work, I have noticed that very few have spent time in genuine study of their own mind, yet we now know for sure that the mind has power over your body and your communication. If you want to change the way you feel, the way you act, you need to change how you think. To change the way you think, you need to understand and notice how you think. How you think when you are in great form and when you are not, are patterns and processes that can be altered and improved.
It’s easy to remember and called
7-11 breathing.
As you breathe in through your nose count to seven; hold your breath for two then out through the mouth for eleven; hold for two breath in seven and so on. If seven is two short, use eight. If eleven isn’t right use twelve or whatever suits.
Notice -the rhythm like a metronome!!
I’ve provided a slide below which summarises this and also includes a couple of other elements if you only have a short period (in this case three minutes.)
ANXIETY MANAGEMENT & MINDFULNESS IN 3 MINUTES
- SMILE FOR 1 MINUTE
- FOCUS ON SOMETHING SIMPLE FOR A MINUTE - A THING, SOMETHING YOU’RE GRATEFUL FOR
- BREATHING 7 IN THROUGH NOSE (HOLD FOR 2) THEN 11 OUT THROUGH MOUTH (HOLD FOR 2) 1 MINUTE
BY MIKE CONWAY EMOTIONAL AGILITY & MIND COACH REFERENCES The Dalai Lama: Stages of Meditation. Rider Publishing 2001 Hassed C and Chambers R: Mindful Learning. Exisle Publishing. 2014 Manocha R: silence your Mind. Hachette Australia 2017 Mumford G; The Mindful Athlete. 2016 Siegel D: The Mindful Brain: Norton W W & Co. 2007 Siegel D: The Mindful Therapist. Norton W W & Co. 2010 Yapko M: The Essentials of Hypnosis 2nd Ed. Routledge. 2014 (C)XVenture 2021