Meditation to Reduce Stress in Athlete Transition Into Life After Sports

Transition is something that everyone deals with. Whether it’s personal or professional, major changes can be jolting, challenging, and stressful. The time of transition into life after sports, whether it’s planned or unexpected, can be difficult but tools like meditation can help you ease your mind and navigate the changes by helping you manage emotions, slow down your thoughts, and even release tension in your body.

When it comes to transition into life after sports, part of that difficulty is when you feel like you aren’t clear on what the future holds. When you don’t know where you’re going it can be stressful and deflating. You might feel stuck and lost, which can lead to stress, anxiety, and depression. 

These are some of the reasons why we so often get stuck:

• Lack of clarity
• Confusion about the vision
• Unsure of the goal, plan, and action steps
• Trying tirelessly to make things work–even when they aren’t–just to save yourself the trouble of moving on and doing something new
• In a rut of “tired of trying”
• Focusing too much on what we can’t control vs what we can control
• Boxing ourselves in due to self-imposed limitations
• Lack of evidence that we’re doing the right thing
• Not aligning our inner voice with the actions we’re taking
• Allowing our ego to get in the way of our spirit’s path
• Trying to control, rather than letting go and trusting
• Forgetting that we can feel inner joy, peace, and satisfaction right now no matter where we are

No one likes feeling lost. Many of us like to have a goal, a plan, and action steps to follow. We want to know where we are going and we want the reassurance that if we take those steps, we will succeed. 

To put it simply, if we’re being honest, we all want a crystal ball to know that we’re doing the right things, we’re going to be okay, and we’re going to feel good again. 

But here’s the thing: You can’t force the process of your journey, but you can learn to be okay with it. 

When I can’t see through the fog, I know that trying to force an answer never produces a solution. My best bet is to get still and listen. For me, this means prayer and meditation. Sometimes I need to journal or workout to also clear my head. Together, these things help me be more mindful of my journey and with this mental discipline, I’m able to navigate challenges much more successfully.

Meditation to Get Clarity and Reduce Stress

If you’re like me, it’s hard to sit still. This is why I love to incorporate my body into my meditation.

The simplest way to do this is to observe and feel your breath. Let your mind follow your inhale and exhale, focusing on the sensations of breathing like feeling the air flowing through your nostrils and into your lungs and then out of your lungs and nostrils. Sometimes I imagine my breath is making the infinity symbol as it travels. Other times, I focus on breathing into and out of a part of my body that feels tense. 

Whichever method you choose, the goal is to forget the outcome of what you want to get out of the meditation. Set an intention to clear your mind and give yourself permission to let go. Pick a simple and singular focus. Keep in mind that by reducing stress and creating mental space, you’re much better equipped to connect with your inner voice and gain clarity in your direction. It just takes time and consistency. 

Try this meditation:

This is a simple and fundamental meditation technique that helps you improve concentration and reduce stress by clearing your mind.

Before you begin, find a comfortable position, either sitting or lying down. Close your eyes and take a few deep breaths to relax.

1. Focus your attention on your breath at your natural rhythm.
2. Set an intention to let go of everything on your mind and your to-do list for just a few minutes.
3. Follow your breath allowing your mind to concentrate on doing nothing but following your breath.
4. As you inhale, feel the air entering your nostrils and warming as it travels down your throat. Notice the sensation of your chest expanding as your lungs fill with air.
5. As you exhale, feel the air flowing out of your nose or mouth. Imagine the tension and stress leaving your body with each breath.
6. With each breath, feel your body relax the busyness of your mind begins to still a little more. Feeling a little light, a little more clear, and a little more connected.
7. As thoughts arise, gently notice them, let go, and refocus on your breath.
8. Spend a few minutes here simply focusing on breathing, being present, relaxing, reducing tension, and letting go.
9. When you’re ready slowly open your eyes and come back to the space.

Too busy to meditate? Here’s what to do:

It’s not uncommon to have the intention to meditate but to be so busy that you never get to it. 

Here are some suggestions to help you slow down, connect, and clear some mental space:

• Take two minutes at the beginning of your day to connect with yourself. Give gratitude, set your intention for the day, and visualize it. Don’t rush this. Really lean into what you’re saying and the feeling of it. For example, “Today I’m grateful for another day of health with my loved ones and all of the opportunity ahead of me. I intend to go through each part of my day with grace and gratitude.” Then, visualize yourself as you go about your day feeling grateful and approaching different parts of your day with grace and gratitude.
• Give yourself pockets of peace. This might be a 60-second break where you intentionally focus on your breath through something like a box breathing exercise or the simple awareness of following your inhales and exhales.
• Focus on what you’re doing while you’re doing it. See if you can be present during mundane tasks to help you slow things down from a rushed rhythm to a fully present and aware presence of mind. Getting dressed? Go a little slower and focus on one thing at a time. For example, when you’re putting on your shoes, be really present and aware of the experience like putting on your socks, placing your foot in the shoe, how the shoe feels, and tying your laces.

Affirmations to Get Clarity in Life After Sports and Transition

• I trust the process of change and embrace the growth it brings.
• I am open to new perspectives and possibilities.
• I release fear and welcome the unknown with courage.
• I am grounded and centered as I navigate this transition.
• I listen to my intuition and trust in my inner wisdom.
• Every step I take is guided by clarity and purpose.
• I am patient with myself as I find clarity in this transition.
• I let go of what no longer serves me and make space for what aligns with my path.
• I trust that each moment brings me closer to the clarity I seek.
• I am fully present and aware, making decisions with confidence and ease.

Are you interested in incorporating holistic strategies to help you feel at peace while you’re making your next move? Are you a current athlete trying to navigate pressure and stress while preparing to be your best? Our specialized programs and workshops are designed to equip teams and organizations with the tools they need to excel. We personalize programs for your specific needs. From 1-1 Coaching to Group Programs, we have you covered. Contact us here.