Meditation for Athletes: 8 Steps to Unlock Deep Energy and Focus
Every athlete will agree that energy is a key ingredient to success in sports. Food, restful sleep, breathing, and meditation are the four main sources of energy.
The energy gained from meditation surpasses even sleep — 20 minutes of meditation equals about 8 hours of deep rest. Meditation is perhaps the most powerful known technique for relieving stress and anxiety, and for restoring health. Here are 8 steps to begin a meditation routine that supports both your athletic performance and your overall well-being.
#1 Yoga Stretching
Yoga stretching is different from the Western concept of exercise and is essential for preparing the mind for meditation. It helps release excess energy and allows the mind to relax with ease.
Start now: Perform 5–10 rounds of a guided yoga sequence, such as Surya Namaskar (Sun Salutation), aligning each posture with your breath.
#2 Pranayama (Yogic Breathing)
Pranayama, the practice of controlled breathing, noticeably uplifts your mood and energy while purifying the mind. The breath is prioritized because the lungs can release up to 250 types of toxins through regular pranayama practice.
Start now: Spend 10 minutes doing guided yogic breathing exercises. Practiced for thousands of years, pranayama has been shown to improve cardiovascular and respiratory function, while enhancing concentration, attention, and memory.
#3 Create Your Personal Space
It’s important to create a comfortable, personal space where you sit to meditate each day. Practicing in the same spot builds uplifting vibrations. You can decorate your space with inspiring images.
Start now: Sit comfortably with your spine upright — on a chair or cross-legged on the floor, whichever is more relaxing for you. Don’t lie down. Sit to meditate for 20 minutes, twice a day.
#4 Be Consistent in Your Practice
Practice makes perfect. When you meditate regularly, you train your mind to return to a calm, meditative state.
Start now: Try to meditate at the same time each day, for the same length of time. If you feel restless or anxious, simply observe those feelings and complete your 20-minute session.
#5 Your Meditation Mantra
“I am nothing, I own nothing, I do nothing.” Meditation can feel boring because, for once in your life, you’re not trying to achieve or think about anything. And your meditation won’t work if you sit with an agenda or expectation.
Start now: Sit with an attitude of gratitude. Thoughts will come and go — don’t try to chase them away or control them. Just observing them without resistance brings deep rest and relaxation to the mind and body. Remember, thoughts dissolve naturally when you observe them — they are like waves in the ocean, rising and falling.
#6 Cut Down on Caffeine, Alcohol, and Processed Foods
The benefits of good meditation practice are limited if your diet and nutrition are ignored. Caffeine can disturb sleep and trigger anxiety; alcohol can affect balance and reduce key minerals and red blood cells vital for nervous and muscular coordination; processed food is loaded with chemicals and preservatives.
Start now: Reduce your intake of caffeine and alcohol, and eat plenty of fresh, unprocessed foods.
#7 Value Your Practice
It’s important to value your meditation just as much as your daily training regimen.
Start now: Turn off your phone and remove all distractions. Be fully present with your meditation — approach it with reverence and mindfulness.
#8 Don’t Give Up
Even if you don’t see immediate results and begin to doubt your practice, don’t give up. We often doubt what is good for us. Researchers at Harvard found that people who practiced yoga and meditation long-term had more active disease-fighting genes than those who practiced no form of relaxation. They called it “the relaxation effect.”
Start now: Stick with it. Your meditation practice benefits you in countless ways — physically, psychologically, and emotionally. Just trust the process!
