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Index
Part I: An Introduction to Mindfulness and Sport
1. The Power of Mindfulness in Performance: Mindful Meditation Training for Sport 2.0
What Is Mindfulness?
Functions of Mindfulness for Best Performance
2. Mindfulness Meditation 101
Train the Mind to Be more Present
Why We Train the Mind
Developing a Different Relationship with Thoughts
Why Does Mindlessness Matter in Sport?
3. Mindfulness Meditation in Sport: Why MMTS 2.0?
Why MMTS 2.0?
Performance Dukkha is a Problem
Part II: Mindful Meditation Training for Sport (MMTS) 2.0
Modules 1-3: Mindfulness, Acceptance & Concentration
4. Introducing Mindful Meditation Training for Sport (MMTS) 2.0
Kristen
Alexis
Mindfulness Serves Athletic Performance
Mindfulness Practice Takes Effort
MMTS 2.0 Overview
Running MMTS 2.0 Versus Using this Book Just for You
If MMTS 2.0 Is Just for You
MMTS 2.0 Facilitators
5. The Power of Mindfulness: (Module 1, Part A)
Stephanie
Xavier
MMTS 2.0 Purpose
Mindfulness Defined
Breath Meditation
Exercise 2: Basic Mindfulness Training: Breathing
Debrief
Recommended Practice Between Sessions or Between Chapters!
6. The Power of Mindfulness With Warmth: (MMTS 2.0, Module 1 Part B)
Wandering Mind
Self-Compassion and Mindfulness
What Is Self-Compassion?
Warmth and Mindful Meditation Practice
Exercise 3: Affectionate Breathing
Debrief
7. The Power of Acceptance: Labeling (Module 2, Part A)
Joanna
Awareness
Acceptance
Clarity
Decentering
Labeling
Labeling (Sound and Body Experience) Meditation Practice (ten-minutes)
Sound (five-minutes)
Physical Sensations (five-minutes)
Debrief
8. The Power of Acceptance & Tolerance (Module 2, Part B)
Olivia
T.J.
Stimulus and Response
Acceptance Continuum
Uninvited Thoughts vs. Intentional Thoughts
Intentional Thinking
Uninvited Thoughts
Sometimes Uninvited Thoughts Are Helpful
Sometimes Uninvited Thoughts Are Not Helpful
Avoiding or Over-Engaging with Aversive Experience
Cognitive Fusion
Cognitive Defusion
Experiential Avoidance
Suppressing Thoughts
Labeling Thoughts: Spider Web (ten-minutes)
Debrief
9. The Power of Concentration (Module 3)
Defining Concentration
Concentration: When Things Are Going Well
Breathing Ladders (ten-minutes)
Debrief
Concentration, When Things Are Not Going Well
Katie
Pyramid Breathing (ten-minutes)
Debrief
Your Go-to Thought?
10. The Power of Self-Compassion: (MMTS 2.0, Module 4)
Jean
Self-Compassion
Negative Mind State Fire Drill (Sitting with Sport Difficulty)
Imagining Difficult Scene (five- to ten-minutes)
Debrief
Compassion for You and Others (ten-minutes)
One for me, One for you (ten-minutes)1
Debrief
11. The Power of Core Values (MMTS 2.0, Module 5 Part A)
Jenny, the 24-hour Ultra Runner
This Is My Lifelong Dream
What Do You Value Most?
Values Versus Goals?
Creating Your Sport Career Memory, Now (ten-minutes)
Your Inspired Value
External Obstacles
Internal Obstacles
Debrief
12. The Power of Self-Regulation: (MMTS 2.0, Module 5 Part B)
Information with Physical, Body Awareness
Concentration with Physical, Body Awareness
Body Awareness for Emotional Regulation
Soles of the Feet: Walking Meditation (ten-minutes)1
Debrief
13. The Power of Upgraded Performance, Intentional Engagement: (MMTS 2.0,Module 6)
Panoramic Specificity
Italian Kickboxer, Gregario Di Leo.
Open-Awareness Meditation (ten-minutes)
Debrief
Mindfulness, Ellen Langer Style
The Driverless Car
Antonio
Preparing to Adapt and Adjust
Debrief
Preparing to Engage
Your Go-to Thoughts for Performance
Know your Starting Point
Prepare to Adapt, Adjust and Create
Visualize a Present, Accepting, Tuning-into-novelty State of Mind (5-minutes)
Debrief
Flow
Part III: Research and Future Directions
14. Lessons from the Field: MMTS 2.0 Instructors’ Insights Gained
Recommendations for Preparing to Run MMTS 2.0
Normalize Experience of Meditation
Anticipate Athletes’ Critical Judgment of Their Meditation Abilities
Importance of Group Size
30-Minute Versus Longer Sessions?
Connection with Gatekeeper: Involve the Coach(es)
Know Your Athletes, Their Sport, & Team Dynamics
Attune Yourself: Do the MMTS 2.0 Meditations
Attend Mindfulness-Based Workshops
Make Transfer to the Athletic Realm Clear and Up Front
Teacher-Practitioner Model
Read the Chapters Ahead of Time
Tips from Instructors About Running MMTS 2.0
Meeting Athletes Where They Are: Moving to Presence
Encourage Physical Comfort
Consider Space, Time-of-Day, and Logistics
Embody the Practice: Model It
Adjust as Needed
Helping Athletes Transfer Ideas to the Field, to Their Lives
Modify Length of Recommended Practice, Out of Session
Discussion Segment of MMTS 2.0.
Be Prepared for Resistance
What Instructors Liked About MMTS 2.0 Design
Clear Format and Structure/Balance of Didactic and Practice
Walking Meditation (Soles of the Feet Exercise)
Breathing Ladder and Pyramid
In for Me, Out for You (Loving Kindness Meditation)
MMTS 2.0 Audio Files
Conceptual Ideas in Action
Normalizing Distress
Value of Self-Compassion: Root of Courage
What Do you Need to Hear, Most?
Labeling
Non-Judgmental Approach
Open Awareness Versus Concentration Meditations
Building Internal Capacity
Summary
15. The Road Ahead: Next Steps for Using Mindfulness in Sport
You Do Not Have to Meditate to Be Mindful
You Don’t Have to Be Confident
Plan for Predictably Difficult Moments (What will you Need?)
Self-Compassion: What Do you Most Need, Right Now?
Benefits of a Mindfulness Approach in Performance
If you Decide to Meditate
Tuning into Joy and Choice
Prompting Flow, Being in the Zone
Current Research on MMTS 2.0
Conclusion and the Beginning
Appendices
Appendix A: Mindfulness Meditation Training in Sport (MMTS) 2.0 Protocol
Module 1
Module 1 (Part A): Introduction to Mindfulness (30 minutes)
Introduction to Mindfulness (Integrated with Self-Compassion)
Module 1 (Part B): Brief Introduction to Self-Compassion (30 minutes)
Module 2
Module 2 (Part A): Tolerating Sport Distress (30 minutes)
Labeling of Experience to Help Athletes Build Awareness of the Choice to Respond Versus React
Module 2 (Part B): Tolerating Sport Distress (30 minutes)
Invited Versus Uninvited Thoughts (Emotions, Physical Sensations)
Module 3
Module 3 (Part A): Concentration (30 minutes)
Introduction to Concentration: When Things Are Going Well
Module 3 (Part B): Coping with Distraction & Tolerating Sport Distress (30 minutes)
Introduction to Concentration: When Things Are NOT Going Well
Module 4
Module 4 (Part A): Self-Compassion & Mindfulness for Difficult Moments (30 minutes)
Self-Compassion for Difficult Moments in Sport: Create a Courageous Response to Challenge
Module 4 (Part B): Self-Compassion & Mindfulness for Self and Others (30 minutes)
Warmth toward Self and Others
Module 5
Module 5 (Part A): Self-Regulation – Sport Values to Help Performance (30 minutes)
Module 5 (Part B): Self-Regulation – Body Awareness to Help Performance (30 minutes)
Module 6
Module 6 (Part A): Preparing to Adapt & Adjust in Performance, Moment-to-Moment with Open Awareness (30 minutes)
Module 6 (Part B): Accepting, Adapting, Adjusting – Including Novelty (30 minutes)
Appendix B: MMTS 2.0 Audio-file Script 1
Appendix C: MMTS 2.0 Audio-File Script 2
Appendix D: Mindful Breathing
Appendix E: Breathing with Kindness 1
Appendix F: Walking Meditation Practice 2
Appendix G: One for Me, One for You (Adapted) 3
Appendix H: MMTS 2.0 Instructors
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