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CourseSports | Training

Sports | Training

Make the most of every moment by learning how to set clear intentions for training sessions.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

Hi, and welcome to day one of the training pack. Now, when we think about training or preparation for competition, there are several important elements. The first is intention. So what's motivating us to train as hard as we can? As effectively as we can? The next is focus. How focused are we in our training? Not only as a strategy, but also in terms of being present with each exercise as it happens. There's also awareness, our sense of perspective. How well we're able to zoom out and see this training session as part of a broader training strategy, a broader journey towards a goal or intention. And finally, the idea of analysis. Being able to objectively analyze our training to ensure that we're going about it in the right way. But I think the biggest theme if you like of this pack is the ability to let go of training that may not have gone well in the past or perhaps competition that may well have not gone as we'd like in the past, to let go of any future ambition and instead be present with what's happening right now in this moment. Because as long as we're training as well as we can in this moment, that is all we can do. The outcome will take care of itself. And in order to do that, we're gonna use a technique or noting. Now, if you haven't done noting before don't worry, I'll talk you through the exercise, but you might just wanna check out the noting videos, some useful tips and advice in there. For now though, just take a moment. We're gonna set ourselves up in the usual way. No matter where you're sitting, eyes open, a nice soft focus. And when you're ready, just taking some big, deep breaths in through the nose and out through the mouth. And with the next out breath, just closing the eyes, allowing the breath to return to its natural rhythm. As you just become more aware of the different physical sensations, the body pressing down, feet on the floor, and just starting to notice the different sounds around you. And just bringing the attention back to the body now. Just noticing how the body feels today. And starting at the top of the head just gently scanning down towards the toes. And as you scan down through the body just starting to become more aware of the breath. That rising and falling sensation. Just taking a moment just to rest the tension on that feeling. And as you continue to follow the breath, you can count the breaths as they pass if you like, or just continue in the same way without counting. And in this exercise when you realize when the mind's wandered off, the moment you realize you've been distracted, just establishing whether it was thinking that distracted you or feeling a physical sensation. And mentally just noting or labeling that thinking, feeling, and then coming...


# of sessions10
Duration10-20 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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