Photo by @ajmsnapper
Remember that feeling of finding a little peace in your day? Perhaps like I described in my blog post, "Coffee and Bees: Space in Your Busy Schedule for Mindfulness"? If you didn’t catch that and want to explore more about creating mindful moments, you should definitely check it out!
NB: I often use the term “Athlete(s)”. I feel it’s important to define this for inclusivity. When I say Athlete, I'm really referring to anyone who runs, walks, pumps iron, or engages in some form of functional fitness. This, coupled with “Weekend Warriors,” is my way of summing up anyone who plays a Team Sport at the weekend or during the week.
We all know (or perhaps we don’t always fully appreciate) that being a great athlete or weekend warrior involves demanding physical training, smart nutrition, and a solid game plan. But increasingly, top performers – the 'Most Valuable Players (MVPs)' – are recognising the power of their minds as a crucial ingredient for success. When the stakes are high, mental toughness and focus are just as important as physical skill. That's where the ancient practices of Zen and mindfulness can offer a real advantage in the world of sports. And the great thing about mindfulness is that it can act independently of religion; whether you are a practicing Catholic or Muslim, the Art of Zen Mindfulness doesn’t create opposing or differing worldview points. I could discuss this in more depth, but I will avoid this for now. (Adam scuttles away)
Think of Zen in sports as that incredible feeling of being completely "in the zone." It's when you're totally focused, your movements feel natural and easy, and you're completely absorbed in what you're doing. It’s like your mind and body are working together perfectly! When I taught Martial Arts, I often used to refer to the 'ping moment' in Golf. (I'm not a golfer, as my good friend and great golfer Iain Boyd would attest to – remember those 9 holes we played at Kingsway!? I will never forget!) Anyway, the Zone is that point where the golf club hits the ball on the tee perfectly; the body, the club, everything is in complete synergy. In that moment, there is Zen, a sense of nothingness. If you like, you are acting in ‘Mushin’.
This isn't just a mental trick; it's about being so present in the moment that worries about the outcome fade away. You become one with your performance! Mindfulness, on the other hand, is like having a superpower to stay calm and focused. It's about paying attention to the present moment without judgment. For athletes, this means being able to push past doubts and fears, especially in tough situations. It involves being truly aware of your thoughts, feelings, and what your body is telling you. This helps you sharpen your focus and tune into your body's needs. It's like having an internal compass that keeps you centred, no matter what's happening around you!
Physiological Effects: The Mind-Body Connection
This mental focus can actually lead to some pretty amazing changes in your body.
One key area is Heart Rate Variability (HRV). Think of HRV as a measure of how well your body handles stress and recovers. Generally, a higher HRV is a good sign, meaning you're more resilient. Some research suggests that practices like Zen and mindfulness can help improve your HRV, which can lead to better recovery and an increased ability to manage stress.
Then there are stress hormones. There's a hormone called cortisol that can sometimes hinder athletic performance! (There are also supplements that some individuals, like 'Gym Rats', use to help manage cortisol levels). Mindfulness has been shown to help keep those levels balanced. Lower stress levels can mean better recovery, better sleep, and a clearer mind when you need it most!
And when it comes to recovery – which is something I'm particularly passionate about as a Sports Massage Therapist at Touchline Performance – Zen and mindfulness can be a game-changer. They promote deep relaxation, reduce mental fatigue, and can even lead to better sleep – which is crucial for athletes pushing their limits! Plus, by increasing your body awareness, mindfulness can even help you recover more effectively from injuries. This is why I might seem like I'm dwelling on this point a bit!
So, whether you're striving for a new personal best or simply want to enjoy your sport more fully, exploring the benefits of Zen and mindfulness could be a valuable step. It's about finding that powerful connection between your mind and body to unlock your full athletic potential. Go ahead and discover your "zone"!
Written by Adam Merton