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Meditation Challenge Day 3

blog Feb 10, 2014

Today our meditation is about clearing out mental clutter.

Day 3: The Brain Dump

What can meditation do for you? 

TIP: Get a journal or a pad of paper ready for this exercise. Working on your self-awareness 'muscle' can allow you to be more in control of your thoughts and emotions and less reactive.

Ever feel like you have so many thoughts in your head you can’t seem to make sense of it all? Meditation teaches you to practice focusing and being aware of when you mind drifts. This is a lasting benefit even after your session is finished. So get a piece of paper, or your journal, and begin by listening here.

This is a meditation exercise that clears out the mental clutter and leaves you refreshed and rejuvenated.

"Mindful meditation has been discovered to foster the ability to inhibit those very quick emotional impulses." –Daniel Goleman

So grab your journal or a piece of paper and join us in this meditation exercise called a Brain Dump.


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Meditation Challenge Day 1

blog Feb 10, 2014

Welcome to the 5 Day Meditation Challenge! Whether you are new to meditation or have some experience, we are excited that you are here taking this step with us towards better health, less stress, and more balance in your life. Check these four steps before you begin.

4 Steps to Successful Meditation:

1. Tune out- Turn your phone off/close your door/tell everyone to bug off!:)

Young couple peacefully meditating in a park

2. Get settled somewhere comfortable but not so comfortable you'll fall asleep-sitting up with your head rested is usually a good position.

3. Breathe normally/comfortably- this is usually through your nose at an even pace (unless I specifically tell you to do something different such as breathe in through your nose, out through your mouth).

4. Let go- Let your thoughts come in your mind, let them go, without judgement! Just bring your attention back to your breath.

And remember, if you haven't done them already. Here are 3 steps to keeping to The Challenge: 

  1. Write it down on a...
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Meditation Challenge Day 2

blog Feb 10, 2014

Day 2: Letting Go

When I first learned to meditate I wanted to be the best! But I wasn't.

In fact, I found it really difficult to do something that seemed so incredibly simple. My mind wandered. A lot. It wandered to important things- What am I going to do with my life after basketball. And to trivial things- I really likes those shoes I saw online this morning. Should I buy them?

Then I would worry "am I doing this right?"or judge myself for being "a really bad meditator." Which got me stuck on that thought even though I was trying not to think.

Slowly though I learned to notice my thoughts and then do something that felt really weird LET THEM GO!.....without judgement, without emotion, without leading to another thought.

And I still practice this because it is a PRACTICE and a process of training your mind to not 'go' with every thought that pops into your head.

A mentor, Dr. James Hollingworth, taught me that meditation is like teaching a puppy to walk on a leash. The...

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Why mental training was the 'X Factor' for the Seattle Seahawks Super Bowl win

blog Feb 07, 2014

Growing up in Seattle and also living in Denver, I was excited to see a great Super Bowl game against two of my favorite teams. I felt like I couldn't lose... However, after the 1st quarter, I watched a particular interaction between Manning and his teammates and knew Denver was in trouble. You could see the frustration on Manning’s face and body language. At that point Seattle was up 8 points. (Spoiler: Seattle Seahawks ended up winning the Super Bowl 43-8)

[Tweet "The seahawks secret weapon, #mentaltraining will lead them to the superbowl again and again"]

But then I knew the game was over...

At the start of the second half when Denver came out, a friend of mine who was at the game texted me, "Denver looks shell shocked.” And he was right: you could see that they weren’t going to mount a comeback or even play like the great team they were.

The X factor was the Seahawks’ Mental Training Program:

Was Seattle that much better? No, both teams had great athletes...

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Ursula Grobler training tips: Trusting the process (transcribed)

blog Jan 26, 2014

Originally posted in article Ursula Grobler: Training Tips from a Champion, published January 26, 2015.

Erg World Record Holder Ursula Grobler talks about Trusting the Process

Transcription of interview conducted by Lindsey Wilson, Positive Performance Training

Lindsey: Yeah, it brings up an interesting point. I think, we talked about this a little bit earlier, but one of the big things I think that, you know, athletics is all about, like, pushing and winning and being tough and I think that’s really important, but this vulnerability and these stories that all of us have, especially for someone like you, that is, I know you’re still reaching, but you’ve been pretty successful in rowing and I think a lot of people probably look at you and say she has it all figured out. And I’ve always thought that it was really important not only for me as an athlete but for the athletes that I work with that they need to hear these stories that this is a journey,...

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Ursula Grobler training tips: Rowing with the punches (transcribed)

blog Jan 26, 2014

Originally posted in article Ursula Grobler: Training Tips from a Champion, published January 26, 2015.

Erg World Record Holder Ursula Grobler talks about Unpredictability & Awareness

Transcription of interview conducted by Lindsey Wilson, Positive Performance Training

Lindsey: Yeah. There are a lot of things in all sports that are really out of your control or isn’t it? That’s the whole thing with competition, right, is being able to deal with all that, the unknowables? And roll with the punches.  

Ursula: Very much, and, I mean, it’s something again, for me, that I struggle with because that’s why I like the erg, because it’s the same. I mean, like, it’s the exact same; I know what it’s going to be. But, when you get out there in your rowing race you don’t know, you don’t know what the weather’s going to be like. Is it going to be headwinds? Is it going to be tailwind? Are you, you know, is it going to...

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Why great athletes are great liars

blog Nov 18, 2013

by: Lindsey Wilson In this article:

  • Explore why self-deception is an evolutionary advantage that leads to higher performance.
  • Positive Performance's Lindsey Wilson shares her experience with self-deception
  • Learn how self-deception works, and how to determine if it's right for you or your team.
  • Implement a simple, four-step process to practicing self-deception and using it to improve your team's self image and overall performance.

  Great athletes are great liars. It’s the unspoken superpower of top tier performers. When I played, I was full on Pinocchio. Whether it was during practice or during a competition, I’d lie to myself constantly, saying things like:

  • “I never get tired.” Humanly impossible and 100% not true… for anyone.
  • “I only have so many misses in me,” when I was missing shots. Sort of true (maybe?) but there is no statistical reason I couldn’t keep missing, forever and ever. Science, after all, plays no favorites....
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Meditation? 3 ways the Seattle Seahawks are using it to gain a competitive edge (and how you can too).

blog Aug 23, 2013

new.toughness.practice ESPN published an interview and article on how Pete Carroll and the Seattle Seahawks are using mental training to gain a competitive edge. Pete's philosophy matches ours: If you have happier and more balanced players, they will be better able to manage their emotions, deal with stress, and ultimately perform at their peak when the pressure is on.

After all, sports don't happen in a vacuum and athletes are human beings capable of unproductive thoughts, excess emotions, and vulnerability to stress just like the rest of us.

Expect to see more and more teams doing this as the results speak for themselves and the cost is relatively low. As the article points out, meditation is a key component of their mental training plan. So let’s take a closer look at how meditation can help athletes perform better.

Here are 3 specifics ways meditation can help your athletes:

1.    Stress management: Athletes are under an enormous amount of pressure and stress fairly...

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Pre-practice mental warm-up

blog Jul 21, 2013

Many of our clients report that the first 20-minutes of practice drastically improves after implementing this one 5-minute pre-practice routine.

Athletes are often scattered by the time they get to practice. Some days, it takes a long time for their mind to catch up to their body (i.e. ‘it’s time to practice’). They might be tired, hungry, stressed, late, or thinking about boyfriends/girlfriends, school, or life outside of their sport. Giving them 5-minutes to get their mind focused on practice, visualize what they want to achieve, and let go of unproductive thoughts and emotions can be the key to engaging in a productive practice.

Here at Positive Performance we use something we’ve developed call the BRAVR™ method and it goes like this (by the way coaches should do it with their athletes).

The BRAVR™ method

  1. Breathing: close your eyes and take 5 deep, long, belly breathes (6 seconds in, 6 seconds out)
  2. Release: we encourage athletes to...
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2-Minute drill (video): An off-season plan

blog Jun 25, 2013

Our 2-Minute Drill Videos are designed to give you 2 minutes of mental training tools and information. This video is about how to design an off-season plan. Listen in while Lindsey talks about her own off-season plan. Some points to remember:

  • Choose one or two things to REALLY get better at this off-season- be as specific as possible and don't try to do everything
  • Journal your workouts
  • Get a skill plan ready by talking to your coach
  • Ask your strength coach for an off-season workout plan
  • Take some time (10 minutes a day) for mental training

Looking to gain a competitive mental edge and win more? Sign up for our newsletter and receive straight forward advice and tips on how to develop your team's mental game.

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