Mindfulness Techniques

Here are practical techniques you can use to develop mindfulness. Start with one or two and build from there.

The Big Idea

Mindfulness is a skill, not a talent. Like pointing or shooting, it improves with practice. Start small, be consistent, and the benefits compound over time.

Formal Practices

These are dedicated mindfulness sessions - time set aside specifically for practice.

Seated Meditation

The foundation of mindfulness practice.

How to do it:

1. Sit comfortably (chair or floor)
2. Close your eyes or soften your gaze
3. Focus on your breath - the sensation of air entering and leaving
4. When thoughts arise, notice them without judgment
5. Gently return attention to the breath
6. Start with 5 minutes, build to 15-20

Tips:

• Thoughts will come - that's normal
• Each time you notice you've wandered and return, you're building the skill
• Don't judge yourself for wandering
• Consistency matters more than duration

Body Scan

Develops awareness of physical sensations.

How to do it:

1. Lie down or sit comfortably
2. Start at your feet - notice any sensations
3. Slowly move attention up: ankles, calves, knees...
4. Notice without trying to change anything
5. If you find tension, breathe into that area
6. Continue to the top of your head
7. Takes 10-20 minutes

For pétanque: Helps you notice tension before it affects your throw.

Walking Meditation

Mindfulness in motion - great preparation for the piste.

How to do it:

1. Walk slowly and deliberately
2. Feel each part of the step: lift, move, place
3. Notice the sensations in your feet and legs
4. When your mind wanders, return to the physical sensations
5. 5-10 minutes is enough

Informal Practices

These integrate mindfulness into daily activities.

Conscious Breathing

The simplest technique - available anytime.

The practice:

• Take 3 slow, deliberate breaths
• Focus completely on the sensation
• Use it as a reset button throughout the day

When to use it:

• Before stepping into the circle
• When you notice stress building
• Between games
• Any transition moment

The SOAS Method

Your tool for handling difficult moments.

Step	Action	Example
Stop	Pause, don't react	Don't throw your hands up after a miss
Observe	Notice what's happening	"I feel frustrated. My jaw is tight."
Accept	Acknowledge without fighting	"This is how I feel right now."
Slip	Let it go, move on	Release the tension, return to present

Practice this in daily life so it's automatic in competition.

Mindful Eating

A surprisingly powerful practice.

How to do it:

• Eat one meal without distractions (no phone, TV)
• Notice the colors, smells, textures
• Chew slowly, taste fully
• Notice when you're satisfied

Why it matters: Builds the general skill of paying attention.

Sensory Awareness

Engaging fully with your environment.

The 5-4-3-2-1 technique:

• Notice 5 things you can see
• Notice 4 things you can hear
• Notice 3 things you can feel
• Notice 2 things you can smell
• Notice 1 thing you can taste

Use this: When your mind is racing before a big game.

Competition-Specific Techniques

The Pre-Shot Breath

Integrate breathing into your routine:

1. Before entering the circle, take one conscious breath
2. Feel your feet on the ground
3. Let your shoulders drop on the exhale
4. Then begin your routine

Between-Throw Reset

What to do while waiting:

• Notice where your attention goes
• If it goes to score/outcome, acknowledge and return to present
• Focus on something neutral (your breathing, the feel of a boule)
• Stay physically relaxed

The "Mindfulness Bell"

Use triggers to remind you to be present:

• Every time you pick up a boule
• When you hear the jack being thrown
• When you step into the circle
• When a game ends

Each trigger = one conscious breath.

Building Your Practice

Week 1-2: Foundation

• 5 minutes seated meditation daily
• 3 conscious breaths before each meal
• Practice SOAS once when something minor goes wrong

Week 3-4: Expansion

• Increase meditation to 10 minutes
• Add body scan twice per week
• Use mindfulness bell triggers in practice

Week 5+: Integration

• 15-20 minute daily practice
• Full integration into pre-shot routine
• SOAS becomes automatic response to mistakes

Common Challenges

Challenge	Solution
"I can't stop thinking"	You're not supposed to. Just notice and return.
"I don't have time"	Start with 3 minutes. Everyone has 3 minutes.
"I fall asleep"	Try sitting instead of lying down, or practice earlier in day.
"It feels pointless"	Benefits come with consistency. Trust the process.
"I forget to practice"	Set a daily reminder. Link it to existing habit.

Key Takeaway

Mindfulness is a skill. Like any skill, it improves with practice.

Start small. Be consistent. The benefits compound over time.