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Mindfulness in Sports

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Lesson Plan

Mindfulness in Sports

Introduce mindfulness techniques to improve focus and reduce anxiety in sports settings

This lesson provides students with mindfulness techniques to help them focus and reduce anxiety during sports. It includes guided meditation, a TED Talk video, and practical exercises spread across three short sessions.

Audience

Grade 10 students at Fairfield Prep

Time

3 sessions, 10 minutes each

Approach

Introduce mindfulness techniques to improve focus and reduce anxiety in sports settings

Materials

TED Talk: All It Takes is 10 Mindful Minutes, Guided Meditation Script, Practical Mindfulness Exercises, and Reflection Handout

Step 1

Session 1: Introduction & TED Talk

10 mins

  • Greet students and briefly explain the objective of the lesson.
  • Discuss the importance of mindfulness in reducing anxiety and improving focus, especially in sports.
  • Introduce the TED Talk 'All It Takes is 10 Mindful Minutes.'
  • Watch a portion of the TED Talk together (first 5 minutes).

Step 2

Session 2: Guided Meditation & Discussion

10 mins

  • Continue watching the TED Talk (last 4.5 minutes).
  • Use the Guided Meditation Script to lead students in a short meditation focused on awareness and relaxation.
  • Facilitate a brief discussion on key points from the TED Talk and students' initial thoughts on mindfulness.

Step 3

Session 3: Practical Exercises & Reflection

10 mins

  • Introduce and demonstrate practical mindfulness exercises that can be used in sports settings.
  • Allow students to practice these exercises individually.
  • Distribute the Reflection Handout and ask students to fill it out, reflecting on how they felt before and after the exercises.
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Worksheet

Guided Meditation Script

A script to guide students through a short meditation focused on awareness and relaxation.


Guided Meditation Script

  • Sit comfortably with your back straight and your hands resting on your knees.
  • Close your eyes and take a deep breath in through your nose, and exhale through your mouth.
  • Bring your attention to your breath. Notice the sensation of the air entering and leaving your body.
  • If your mind starts to wander, gently bring your focus back to your breath.
  • Now, take a moment to scan your body. Notice any areas of tension or discomfort, and as you exhale, imagine releasing that tension.
  • Continue to focus on your breath and the present moment. Allow any thoughts to come and go without judgment.
  • After a few minutes, slowly bring your awareness back to the room. Wiggle your fingers and toes. When you're ready, open your eyes.
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Worksheet

Practical Mindfulness Exercises

A list of exercises student-athletes can practice to apply mindfulness techniques in sports settings.


Practical Mindfulness Exercises

  1. Breath Control: During practice or a game, take a moment to focus on your breath. Inhale deeply for 4 seconds, hold your breath for 4 seconds, and exhale for 6 seconds. Repeat this a few times to center yourself.
  2. Body Scan: Before a game, take a few minutes to mentally scan your body from head to toe. Notice any areas of tension and consciously release them.
  3. Visualization: Visualize yourself performing well in your sport. Picture the movements, the environment, and the sensations. This can help boost your confidence and focus.
  4. Grounding Technique: When feeling overwhelmed, ground yourself by focusing on the sensations in your feet touching the ground. Pay attention to how your body feels supported by the earth.
  5. Mindful Breaks: During breaks, instead of chatting or checking your phone, take a few deep breaths and bring your awareness to the present moment. Notice your surroundings without judgment.
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Worksheet

Reflection Handout

A handout for students to reflect on how they felt before and after the meditation and exercises.


Reflection Handout

Before Meditation & Exercises:

  • How were you feeling before the meditation?
  • Did you notice any particular areas of tension or stress?

After Meditation & Exercises:

  • How are you feeling now?
  • Did the meditation and exercises help reduce tension or stress?
  • How do you plan to use these mindfulness techniques in your sport?

Additional Thoughts:

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