Meditation: The Missing Piece in Your Golf Training Regimen
Boost Mental Skills & Golf Performance with Meditation
Key Takeaways
Mental skills, such as focus and the ability to inhibit distractions, are just as important as physical fitness in achieving peak performance
Meditation can improve and strengthen mental skills and is an essential component of an athlete's training regimen
There are two types of meditation: focused attention and open monitoring
Research suggests that a minimum of four weeks of meditation five days a week, for 12 minutes a day, is necessary for training attention
Examples of meditation exercises include breath counting and body scan
The Benefits of Meditation for Golfers
It is often believed that physical fitness is key to success in sports, including golf. However, this emphasis on physical capabilities can lead to a neglect of mental skills.
there is an exacerbated concern with physical fitness, while technical–tactical and mental skills are secondary due to misconceptions that the limit is the plateau of physical capabilities1
This is a common misconception, as attention is the currency of performance and is just as important as physical fitness in achieving peak performance.
A recent meta-analysis2 found that…
people who meditate…were more skilled at maintaining their focus, juggling multiple objects in their attention, and inhibiting distracting stimuli than non-meditators.
These mental skills can be improved and strengthened through the practice of meditation, making it an essential component of any athlete's training regimen.
As I mentioned in a previous post, Dr. Amishi Jha’s research suggests that
The minimum required dosage for training your attention: Four weeks. Five days a week. Twelve minutes a day.
Types of Meditation
There are two types of meditation:
Focused Attention
Involves narrow, sustained attention on an object of attention, such as the breath.
An example exercise for this type of meditation is breath counting, where the practitioner focuses their attention on the breath and counts each inhalation and exhalation.
Open Monitoring
Involves taking a broad and open approach to noticing experiences as they appear.
An example exercise for this type of meditation is body scan, where the practitioner lies in a comfortable position and brings their attention to each part of the body, starting from the toes and moving upwards, noticing any sensations or emotions that arise.
Below is an example of a guided mindfulness practice with Dr. Peter Haberl.
Breath Counting Instructions
Find a comfortable position seated or lying down with your back supported.
Close your eyes and bring your attention to your breath.
As you inhale, silently count "one" to yourself. As you exhale, silently count "two."
Continue counting your breaths up to ten, and then start over at one.
If your mind wanders, gently bring it back to the sensation of your breath and the counting.
Continue the exercise for 5-10 minutes, or as long as you feel comfortable.
When you are ready to finish, take a few deep breaths and slowly open your eyes.
Body Scan Instructions
Find a comfortable position lying down or seated with your back supported.
Close your eyes and take a few deep breaths, focusing on the sensation of the breath as it flows in and out of your body.
Bring your attention to your toes and slowly work your way up to the top of your head, noticing any sensations or emotions that arise.
If your mind wanders, gently bring it back to the present moment and the sensation of each body part.
Take your time, and don't worry if you can't feel anything at certain parts of your body. Simply notice any thoughts or emotions that come up without judgment.
When you reach the top of your head, take a few more deep breaths and slowly open your eyes.
Conclusion
In conclusion, meditation and mindfulness practices can greatly benefit golfers by enhancing mental skills such as focus, multitasking, and the ability to inhibit distractions. These skills are crucial for achieving peak performance on the course and can be improved through the regular practice of meditation. As research has shown, just four weeks of daily meditation for twelve minutes can significantly improve attention and executive control. Both focused attention and open monitoring techniques can be useful for golfers, and it may be helpful to try out different types to see what works best for you. By incorporating meditation into your training routine, you can tap into the full potential of your mental skills and take your game to the next level.
Brito, M. A. de, Fernandes, J. R., Esteves, N. S., Müller, V. T., Alexandria, D. B., Pérez, D. I. V., Slimani, M., Brito, C. J., Bragazzi, N. L., & Miarka, B. (2022). The Effect of Neurofeedback on the Reaction Time and Cognitive Performance of Athletes: A Systematic Review and Meta-Analysis. Frontiers in Human Neuroscience, 16, 868450. https://doi.org/10.3389/fnhum.2022.868450
Sumantry, D., & Stewart, K. E. (2021). Meditation, Mindfulness, and Attention: A Meta-analysis. Mindfulness, 12(6), 1332–1349. https://doi.org/10.1007/s12671-021-01593-w