Leadership Mindset Tips: Meditate to Slow Your Mind and Focus
Athletes are well known to take a quiet moment in advance of a big event, whether it’s running the 100 meter Olympic Final, pitching game 7 of the World Series, or preparing for the final round at the US Open golf tournament.
NBA superstar Lebron James uses meditation as a way to prepare for games but also during games to help find the strength to persevere through grueling long stretches such as 8 consecutive playoff runs where his team reached the NBA finals. Even entire organizations like the Seattle Seahawks have incorporated meditation into their training regimen as a way to gain greater focus and ultimately win more games. “We talk about being in the moment and increasing chaos throughout practice, so when I go into the game, everything is relaxed,” says Seahawks Quarterback Russell Wilson.
The military and special ops have also long used breathing and meditation to help prepare their teams for the stress of training and combat. During BUDS training, coaches teach Navy SEALs the importance of breathing as well as techniques to use it to calm their nerves. An ex-SEAL explained to me, “We were taught to slowly inhale for 4 Mississippi’s, hold it for 4 Mississippi’s, and then exhale for 4 Mississippi’s. After doing it 5 to 6 times, your heart rate will slow down by controlling your breathing.” This technique, known as box breathing, serves to prevent arousal and to help SEALs stay calm amid unimaginable stress and uncertainty.
Navy SEALs initially learn to use meditation to survive the world’s most rigorous selection and training program. During deployments overseas into hostile areas, SEALs also lean on their training, including the use of meditation, to prepare for high-stakes missions where the odds of success are less than 100%. As a SEAL told me, “Physiologically, it will lower your adrenaline, reduce excitability, and provide a way to get into the zone. When you apply it you can definitely tell.”
Key Take-Away
Meditation is a powerful tool to focus your mind and reach peak performance. Athletes and Navy SEALs practice it to ensure they can be at their best when everything is on the line. It’s a technique that can be practiced by all of us who want to ensure we are calm and focused in critical moments – customer meetings, job interviews, investor meetings, presentations, and public speaking events.