It all started when I was asked for the third time to coach a kids’ family tennis session.
I wasn’t sure because I’m new to tennis, and not very good at it – yet that is! 😊
Swallowing my pride, I took the opportunity not just to teach tennis but to weave in elements of positive psychology and children’s mindfulness, calling it Mindful Family Tennis.
What unfolded was nothing short of magical.
Picture this: a bustling tennis court with 14 people, ages ranging from 5 to 50, transitioning from high-spirited play to a serene stillness that enveloped the entire space.
This transformation occurred after just 30 minutes of laughter-filled tennis, culminating in a moment of complete stillness and serenity. The contrast was huge!
This profound shift began with a simple question about focus.
I shared with the group how, as a child, I was often told to “pay attention” without ever being taught how to actually do it.
I wanted to impart the understanding that focusing is a skill that can be honed, a tool that can make learning new things, whether it’s tennis, guitar, or any school subject, much more attainable.
Children’s Mindfulness Activity: Sound Safari
To bring a touch of enchantment to our children’s mindfulness exercise, I introduced a “Sound Safari.”
I simply asked the class to sit and have some water, then close their eyes and try to stay super still for a minute, listening carefully for sounds, and see if they can recognise 5 different sounds.
Armed with my smartphone, I timed a minute, but the twist was using an app to intersperse the quiet with whimsical animal sounds.
The delight was clear, especially when a 5-year-old participant joyously identified a “moo!” among the sounds.
This playful approach not only made the practice memorable but also showed that a simple children’s mindfulness exercise can be a way to find calm and focus on a busy tennis court as well as amidst life’s hustle and bustle.
After a minute of intense listening, the stillness was so profound that the court’s lights, presumably triggered by inactivity, switched off, leaving us in a peaceful dim.
Reigniting the group’s energy afterward took some effort, showing how deeply relaxed we had become!
Lessons Learned from Combining Sports and Mindfulness
This experience reinforced a belief I’ve long held… that the integration of mindfulness with physical activity is a potent combination.
The clear shift in energy was evident to all, providing a foundation of calm and focus that enriched our final tennis games.
Inspired by this, I’m now convinced that my future children’s mindfulness sessions, especially in schools, should be held in spaces that allow for movement and playful activities.
The synergy of mindfulness and physical engagement appears to be a winning formula. And the contrast of fast-paced games and short mindful moments is easy for everyone to notice, helping them to understand the power of simple mindfulness exercises.
At the end of the lesson, in a moment of reflective sharing, I posed a question about the day’s highlights: “What’s been good?”
The responses were heartwarming, from a parent’s gratitude for quality family time to a child’s joy in overcoming shyness.
These moments of shared positive experiences underscored the profound impact of integrating mindfulness into our activities, helping us connect and experience deeper.
However … In all fairness, it’s not just me who has discovered this…
Mindfulness in Sports Psychology
Mindfulness has been increasingly recognized in sports psychology as a valuable tool for enhancing athletic performance.
For example, one study found significant improvements in the athletes’ physical performance, psychological well-being, and sleep quality. These findings suggest that regular mindfulness practice can help athletes manage stress, improve focus, and achieve better performance outcomes.
In tennis, for example, mindfulness techniques can help players maintain focus, improve executive function, manage stress, and stay present during matches.
As we continue our journey with our Mindful Family Tennis sessions, the fusion of sport and children’s mindfulness promises not just improved backhands or serves, but a deeper connection to the present moment, to each other, and to the joy inherent in both play and stillness.
With love,
Chris Bergstrom
Founder of Blissful Kids
Chris Bergstrom is a bestselling mindfulness author, a leader in the field of mindfulness, and the founder of BlissfulKids.com, a community of parents, educators, and therapists dedicated to children’s mindfulness and psychology, with over 15 years of experience facilitating meditation and psychological interventions to people of all ages.
Chris is a certified mindfulness facilitator, trained to teach mindfulness to students in K-12, and has received psychology and mindfulness training from UPenn, UCLA, UNC, Mindful Schools, and Mindfulness Without Borders.
References
Nien, J.-T., Wu, C.-H., Yang, K.-T., Cho, Y.-M., Chu, C.-H., Chang, Y.-K., & Zhou, C. (2020, August 28). Mindfulness training enhances endurance performance and executive functions in athletes: An event-related potential study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7474752/
