Above all , one of the most valuable benefits of improving your mental game is what it teaches you about yourself and developing skills that apply to your day-to-day life . Being more focused , present , mentally resilient , disciplined , and more in control of our thoughts and emotions will help you in everything you do .
With that in mind , here are some mindfulness and meditation techniques that you can use to relax throughout a round :
Breathe Deeply and Slowly
Breathing is one of the most fundamental and effective ways to relax your body and mind . By taking slow , deep breaths , you can slow down your heart rate and calm your mind . This can help you to stay focused and present at the moment , instead of getting caught up in worries about past or future shots .
Here ’ s how it works : Take a deep breath in through your nose , filling your lungs as much as possible . Then , hold that breath for a few seconds before slowly exhaling through your mouth . Repeat this process a few times until you feel more relaxed and centered .
Use Visualizations
Visualizations are a powerful tool for golfers to help them focus and stay present . By imagining the shot you want to make , you can create a clear mental picture of your desired outcome . This can help you stay focused and confident throughout the shot , rather than getting distracted by negative thoughts or doubts .
To practice visualizations , close your eyes and visualize the shot you want to make . See the ball flying through the air , landing on the green , and rolling toward the hole . Imagine the feeling of satisfaction and joy you ’ ll experience when you make this shot . Repeat this visualization a few times until you feel more focused and confident .
Practice Body Scans
Body scanning sounds weird , but it ’ s a simple technique you can use to increase your body awareness and relaxation . By scanning through your body and noticing any areas of tension or discomfort , you can release these areas and relax more deeply , helping you stay relaxed and focused throughout your round , even in the face of stress or pressure .
Ready to try a body scan ? Start by sitting or standing comfortably . Close your eyes and take a few deep breaths . Then , scan through your body from head to toe , noticing any areas of tension or discomfort . As you notice these areas , imagine sending a warm , relaxing sensation to them . Allow these areas to release and relax until you feel more comfortable and centered .
Practice Gratitude
Last but not least , gratitude is a powerful technique you can use to cultivate positive emotions and reduce stress . By focusing on
MENTAL HEALTH HOMEWORK
To get started on a journey to better mental wellbeing — and a stronger golf game — here are three activities to do on the course , in the clubhouse , or at home .
SELF-TALK
The task : Write down all the things that you would benefit from saying to yourself in different situations . They could be a combination of “ positive / motivational ” self-talk and action-based or “ instructional self-talk .”
Watch for : Negative self-talk . There is no place for negative self-talk here , and positive self-talk must be believable ( you must be able to back it up with evidence that you are who you say you are .)
Sign of success : Being able to navigate tough situations better .
OPTIMISM
CONTROL OF ATTENTION
The task : Train your attention with meditation . Start small , with 3-5 mins a day , and work to build up to 10-15 mins per day . You can do a guided meditation or just focus on your breathing .
Watch for : Your mind wandering . Gently notice and bring it back to the breath .
The task : At the end of every round , or every shot , say what was good about it . Optimists achieve more , and optimism is synonymous with being mentally tough — you ' re always seeing a way through a challenge .
Watch for : Being pessimistic and reminding yourself of what could go wrong .
Sign of success : You start to default to thinking of what could go well .
Sign of success : You will increase your self-awareness and be more in control of what you focus on , which will improve your focus on the big moments and controlling thoughts and emotions .
the things you ’ re grateful for , you can shift your mindset from one of worry or frustration to one of appreciation and positivity — helping you stay relaxed and focused throughout a round , even in the face of challenges .
“ Gratitude helps put your poor shots in perspective ,” McKenzie said . “ If you can find other ways to get joy from the game and not have it be so dependent on your score , you will feel better and be more resilient .”
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