In my last post, I shared some background on the importance of meditative practice in building awareness and focus.
We looked at how this is a useful life skill that translates well in increasing grappling skill and performing optimally in competition. Today I’ll share some sample techniques you can begin using to build this observant awareness in your life.
Sample Meditation Technique
Below I will share some base meditation techniques espoused by Joe Dispenza in his book, “Breaking The Habit of Being Yourself.”
The premise of this book is to break subconscious programming that is the “operating system” for your actions and ultimately create new programs. Dispenza has worked with such a diverse mix of students that I really espouse his teachings.
Water Rising Technique
Sitting cross-legged on the ground or standing straight, we start with our awareness from the ground up. With each breath out, we envision a pool of water rising up our body.
Over the course of the mediation, you will envision this water rising slightly until only your head is above water. This should make your head and spine feel light and rock as if nodding. This is where your body is moving down brain waves to alpha and theta.
Begin performing your meditation at a tolerable amount of time. I start with 5 minutes and practice going longer with this technique as my patience to be still and focus increases.
Body Scan Technique
In this induction technique, we begin from the top down and use the same sample positions.
We first envision a teardrop of energy encircling our body as we’re in the cross-legged position. With each out breath, we bring our awareness from the top of the head down to the eyes, mouth, neck, etc. Don’t be in a hurry to work your way down but use each breath as an opportunity to bring greater awareness to those parts of your body.
Final Considerations
Building focus and awareness comes down to simplicity.
Being with your breath first. Recognizing sense perceptions and your body second, and keeping a detached observing perspective to all of that while letting your thoughts float on by.
Keep these cues in mind and you’ll be well on your way to becoming more of a “mindful athlete.”
I cover more performance training tidbits with my ebook “The Foundations of Movement Autonomy, Vitality, and Performance” that will help you prepare, recover, and perform better on the mats!
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