Viewing Mindfulness Through a Different Lens

Western performance culture can be described as relentlessly results driven. Athletes are evaluated by points on a scoreboard, times on a clock, and statistics on a stat sheet. What matters most is the outcome. Many athletes have experienced the moment when this pressure begins to creep in. Standing at the free throw line, stepping into the batter’s box, or preparing to take a serve, the mind begins racing ahead to the result.

The paradox of performance is that the more attention placed on the outcome, the harder it often becomes to perform well. Have you ever noticed that the harder you try to control everything, outcome included, the worse you perform?  Anxiety increases, attention narrows, and athletes begin trying to consciously control movements that should occur naturally. This is where the skill of mindfulness can be useful. 

What is Mindfulness? 

Mindfulness is a skill defined by Jon Kabat-Zinn as  “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” This practice requires intentional attention, present moment awareness, and a non-judgmental attitude toward your experience. 

The practice of mindfulness can provide great benefits for sports performance including improved focus during competition, improved emotional regulation, increased resilience, and decreased performance anxiety to name a few. Another benefit of mindfulness is that it supports athletes reaching their flow-state. You know that feeling where the conscious mind quiets, preparation takes over, and the body performs movements that have been practiced thousands of times. While we all want that feeling, oftentimes under pressure, we instead attempt to control every detail of execution. We work to analyze mechanics in the middle of movement and try to force precision for perfection. This interference frequently disrupts our performance. 

Peak performance relies on trusting preparation. 

The Practice of Mindfulness

Kyudo is a traditional Japanese martial art that focuses on the practice of archery. Within Kyudo several principles of mindfulness exist as its philosophy centers on process. The archer’s posture, breathing, and attention matter most. Where the arrow lands still matters, but the process that produced the shot matters more. How exactly do Kyudo athletes practice mindfulness and how can this be applicable in your sport? Two important aspects that they practice are routine and maintained presence. 

1. Routine:

Kyudo places a deep emphasis on routine. Routine reduces unnecessary mental activity and allows movements to unfold with calm precision. You might already have routines attached to your sport. A basketball player at the free throw line may dribble the ball, take a breath, set their feet, and focus on the rim. A baseball hitter might step out of the box, reset their breathing, visualize the next pitch, and step back in. A golfer may stand behind the ball, visualize the shot, and then step into the swing. These routines guide attention toward controllable actions in the present moment. Over time, repetition allows the routine to become automatic. This is mindfulness in motion. Routines decrease mental chatter and allow for focus and attention to be placed intentionally on task-relevant cues for performance. 

When building your own routine here are some questions you might consider: 

1. When I perform at my best, what am I usually thinking, feeling, or doing beforehand?

2. What is a simple thought or a cue that helps me perform well? 

3. What physical actions help me feel ready ( breathing, jumping up and down)?

4. What helps me calm down or manage nerves before a big moment? 

5. What helps me reset after a mistake? 

   
   

If you already have routines, you might consider: 

1. Does this routine help me to feel more focused or composed?

2. Do I feel more prepared when I use this routine? 

   
   

Work to keep your routines simple and consistent so that they are easy to remember and repeat in both practices and performance. 

2. Maintained Presence

There is a stage in Kyudo called Zanshin, which translates to “remaining mind.” After releasing the arrow, the archer maintains awareness and composure. There is no emotional reaction. The posture remains steady and attention stays present.

You may have experienced this moment yourself in sport. The moment after a big play it is sometimes hard to stay present. A basketball player may celebrate a made shot and lose focus on defense. A tennis player may dwell on an unforced error. A soccer player may drop their head after missing an opportunity.

These reactions are natural, but they often disrupt what comes next. This brings the non-judgment piece of mindfulness forward. How can we experience these heightened moments and emotions with maintained presence as opposed to allowing them to impact our performance?

1. Neutral Awareness

Sometimes during training we are quick to judge actions or plays as either good or bad. In your upcoming performances instead of immediately evaluating the outcome of each play, practice focusing more on what you observe such as movements, efforts, or even breathing.  This might sound like “ I didn’t fully twist my hips during my swing” as opposed to “ that swing was terrible.” This neutral awareness can limit carryover emotion as you work to engage in the present play.

2. Reframing mistakes as information 

Instead of labeling mistakes as failures, work to view them as feedback that provides useful information for improvement. 

3. Notice and Return

Sometimes during performance we might still catch our mind thinking “that was terrible” or “ I can’t mess up again”, when these thoughts come up practice noticing the judgement and then gently bringing your focus back to the next play or task. A quick way to lock into the current play is to engage with your senses or notice where the ball is presently( if you play a ball-based sport). 

Maintaining composure in performance allows the athlete to transition immediately into the next play, rather than lingering on the previous one. 

Final Thought

In a world that constantly emphasizes results, Kyudo offers a valuable reminder. Mastery begins long before the arrow flies and continues long after it lands. The consistent practice of mindfulness within their technique helps them reach a level of awareness that becomes the point of their practice, as opposed to just the target. 

If you would like to learn more about mindfulness and how to apply these techniques to your performance please reach out to the Elite Performance Psychology team at info@eliteperformancepsychology.com .