"Meditate Like an Elite Performer – Start With Preparation"
“If you want your clients to do something, do it yourself first.”
— Brian Cain
I tried to meditate yesterday and this morning. It didn’t go that well — and that’s exactly the point.
Meditation is one of my favourite Elite Mindset tools. It’s not about quantity, it’s about quality. Three deep breaths in full presence is more valuable than 20 distracted minutes of rest.
Lately, I’ve been off my rhythm. Hosting a guest for the last week disrupted my sleep, my routine, and my priorities. I struggled to stay present — even during tennis and work. This is adversity. And adversity is exactly where elite habits show their value.
If you're not mentally prepared, you can't stay in the moment.
That's why meditation needs a setup — not just an attempt.
How to Prepare for Meditation (like a pro):
Before you begin:
Fill out the Meditation Prep & Debrief Template
Know what you want from today’s session. Set an intention.
Remove distractions (silent phone, clear space, comfortable cushion)
Play a simple instrumental track (Spotify / YouTube)
Use a timer (5–13 mins)
Why meditate?
To reset your nervous system
To rest your senses
To improve focus and presence during performance
To regulate your emotions
To build the mental muscles of awareness and refocus
How long? Start with 5-minute sessions.
Do multiple short ones if needed.
If it’s already a habit, go for 7–13 minutes.
How to do it?
Sit or lie down
Use your breath as your anchor
Let thoughts come and go — return gently to the breath
Do a body scan: relax your face, shoulders, neck, hands
Breathe from your belly — not your chest
What to expect?
Your mind will wander. That’s normal.
You may feel sleepy, restless, or weird at first.
Your back might ache if you’re not used to sitting straight.
It gets easier with consistency.
Three or more 5-minute session can boost your mental clarity more than 1 hour of scattered work.
Key Insight:
"You can stay in the moment only if you prepare for it."
Use the template before and after your session. Track your sleep, stress, goals, and mental state. Meditation is more effective when you treat it like training, not luck.
