Stress is something none of us can avoid, whether the stressor is a 400-pound defensive lineman barreling down your neck or an ambitious project deadline from a boss giving you a hefty business project. So, the best thing we can do is find efficient and effective ways to manage stress, regardless of the stressor. We have found, meditation is one of the best ways to do so.
One of the most important things we can do for ourselves in these difficult times is to sit and breathe – take a little bit of time every day to rest and relax and focus our minds. Meditation can be an incredible way to calm your mind and relax your body during periods of stress and uncertainty, so I've put together a few of my favorite tips for healthy, stress-relieving meditation.
Allow yourself to slow down
As news and information is changing at such an overwhelming pace, remember to slow down and anchor yourself so as to not be swept away. Start by committing even as little as 5 minutes a day to relaxing your mind and calming your body through simple meditation.
Breathe Fully and Deeply
In times of uncertainty and stress, we often have a tendency to breathe very shallowly. Shallow breathing leads to the body releasing cortisol, which is the stress hormone that primes the body for fight, flee or freeze. When you breathe deeply however, your body releases endorphins, which calm the body of the exterior stressor and bring about stronger focus. We talk a lot about pliability and mobility in the physical side of training but did you know that your breathing muscles must be as pliable as the rest of your body! Find a comfortable position and really pay attention to your core – feel it expand and contract fully with each breath and then feel the rush of endorphins calm you down and slow your heart rate.
STAY LASER FOCUSED
The greats, such as Tom Brady or Drew Brees often speak about having "laser focus" both on the field and during times of stress. We need to recognize that all different types of thoughts will float through your mind like clouds floating in the sky. With laser focus, attend to the breath and sensations within your body. Do your best to really lock your focus in on your breathing, and keep your mind from wandering away from the present moment.
The best way to train this is by using the mental warm-up and mental exercise training protocols via our partners, the FocusBand and FocusBand Golf devices and mobile application.
POSITIVE SELF TALK AND SPEAK TO GOD
As you remain laser focused on the task at hand, it is key to aid in the self-encouragement. Talk to yourself in the third person and say, "C'mon Justin, you can do this." By doing this you begin to transport your mind to a different place where you are looking at the problem from another perspective as it is not your own and can take blame off of yourself.
As a follower of Christ, I serve an all-powerful God that an do ALL THINGS. One of the best times I spend in meditation is when I will sit down and have a conversation with the God of the universe. I talk to Him just as I would any friend of mine and it can be as simple as saying "God help me. I'm struggling. Not my will but yours."
Mental Pliability
After attending to your breath and core for as long as you choose to meditate, begin to return to whichever tasks are at hand in your life.
These tasks may be the same as before you took a moment to slow down, but try to now approach them with a more calm and focused mindset. Do your best to let your meditation practice carry over into your daily approach to your work, training, parenting, and lifestyle as a whole. I'll leave you with a quote that I love from Tom Brady in his book, the TB12 Method: “Your body needs to stay pliable, but it’s good to keep your mind pliable too. The equivalent of nonpliable muscles is a brain that’s rigid in its opinions, or that believes what it wants to believe, or that’s unwilling to change, expand, or grow.”