TUESDAY TIP: The Power of The Heart

Tuesday's Tip is a form of meditation called loving-kindness meditation. It helps athletes tap into a powerful resource to improve their performance, focus, and flow. In addition, this mindfulness practice increase feelings like motivation, confidence, and resilience, while negative ones such as anxiety or self-doubt diminish. 

One method developed by the Heart Math Institute is called Quick Coherence. Here is their simple process:

Step 1. Focus on your heart

Take some slow, deep breaths, close your eyes, and focus on the heart area. Imagine your breath flowing in and out of your chest area. Relax into the rhythm of the breath as it slows and deepens. 

Step 2. Positive feeling

While continuing step 1, recall a positive feeling, such as appreciation, joy, or love. You can also imagine an event, person, or animal that quickly sparks a positive sense. Hold this feeling and imagine the feeling flowing in and out with your breath. 

Step 3. Spread the Love

(We added this step to the Heart Math’s Quick Coherence method, because we can all use a little more love in the world.)

Feel the emotion expand within you on your inhalation, and with each exhalation, imagine the positive feeling encompasses situations or others you wish to include. Then, when you are ready, bring your attention back to your body and the sounds in the room. 

Like developing any muscle, when honed correctly with consistent practice, meditation will allow you to increase focus, tap into flow, and have the strength to stay on track. Specifically, loving kindness meditations encourages you to cultivate positive thoughts and emotions toward yourself, your teammates, and opponents. And as Evander Holyfield said, “It is not the size of a man but the size of his heart that matters.” 

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