In today’s society, jam-packed schedules, long busy days, and heavy workloads are glorified. Whether it’s professional or social, we all need tools where we can slow down and reconnect with ourselves so we can be present in all aspects of our lives. We can do this through practicing mindfulness.
Benefits of Practicing Mindfulness
According to the Harvard Business Review, practicing mindfulness has been shown to
- reduce stress
- alleviate anxiety
- improve focus
- increase creativity
- boost emotional intelligence
- build resilience
- and more!
While popular in practice amongst CEOs and high-ranking executives, mindfulness has also been shown to give the most elite athletes and top performers the edge they need to perform. Therefore, you can take this idea into your own life for wellness and performance, but also while recovering from an injury!
When it comes to increasing your productivity at work or stepping up your performance, ‘Positive Thinking’ is simply not enough.
Ways You Can Practice Mindfulness:
1. Meditation
- Meditation has had major popularity over the past few years, despite being an ancient art. Its popularity is partially due to more apps making it more accessible for most to practice. Some include Headspace, Insight Timer, and Calm.
- Another great resource is UCLA, who has performed the most research on the subject. They have a comprehensive website as well as an app for free guided meditations.
2. Visualization 
- This is what athletes and other elite performers and military do best. In a 2016 interview with Forbes, Olympic swimming coach Bob Bowman listed visualization as one of Michael Phelps greatest tools, stating, “For months before a race Michael gets into a relaxed state. He mentally rehearses for two hours a day in the pool. He sees himself winning. He smells the air, tastes the water, hears the sounds, sees the clock.”
- Take a moment and envision a challenge you are facing. Whether it’s presenting a project or your next game, visualize the best outcomes. That mental practice helps make it real in your psyche.
3. Mental Contrasting
- Similar to visualization, you envision the positive aspects of completing your goal. However, write down the negative obstacles in your way that could stop you from achieving this goal. Then plan and write down how you will respond to setbacks.
4. Breath Work
- Yogic breathing has been seen to decrease markers of stress in the body.
- A few minutes at a time before bed, try to focus on your breath using a tempo of a 2–3 second inhale, 6–8 second hold, and a 4 second exhale. If your mind floats, that’s fine, just return to your breath.
Work with a Doctor of Physical Therapy
A Doctor of Physical Therapy has extensive knowledge regarding the mental and physical aspects of performance. Whether its professional or sports performance, we’re here to help create a routine that puts you on the path to success. Click here to schedule an appointment today!
Written by: Faith Reilly PT, DPT
ACSM Certified Exercise Physiologist, EXOS Performance Specialist
