Sport Psychology Resources - Performance: Online

PERFORMANCE RESOURCES AVAILABLE ONLINE

PERFORMANCE - ONLINE

Mindulness & Meditation

Try out meditation through
- The calm app (embed link: https://www.calm.com/)
- Headspace (embed link: https://www.headspace.com/)
- YouTube meditations (embed link: https://www.youtube.com/c/omegainstitute/featured)
- Guided meditations (embed link: https://swc.osu.edu/posts/documents/mindfulness-loving-kindness-8-mins-mp3.mp3)
Try out mindfulness activities through
- Standford Mindfulness Page (embed link: https://healthlibrary.stanford.edu/books-resources/mindfulness-meditation.html)
- org (embed link: https://www.mindful.org/)
Try out relaxation activities like imagery or progressive muscle relaxation through these online recordings (embed link: https://www.uclahealth.org/marc/mindful-meditations)
Use these prompts to guide yourself through your own mindful minute or meditation:
- Focus on your favorite color and seek it in the room or space around you
- Focus on a scent in the room that you enjoy
- Bring your mind to people who make you feel safe, joyful, happy, etc.
- Eat mindfully. Eat slowly and focus on each bite of food.
- Body scan: Lie down or get somewhere comfortable. Begin breathing and start bringing attention to each part of your body.

Breathwork

Breathe deeply from the diaphragm for four seconds in, hold, then exhale for four seconds
Lion’s Breath: breath in through the nose and exhale opening the mouth and releasing audible air like “Haaaa”
Ujjayi breath or ocean breath: inhale through the nose. Exhale through your nose. The whole time the mouth should be closed with a gap in the throat as if using the straw.
Box breath: inhale and exhale. Draw a box as you do so
Alternate breath: Close the right nostril with the thrumb. Inhale through the left nostril. Open the right nostril and close the left nostril with the thumb. Exhale through the right nostril. Repeat or switch the direction.