 By: Coach Nettie
Breathing nurtures mindfulness, rejuvenates the body, steadies the emotions and creates clarity of mind. Here we present 8 mini meditations that you can perform at any part of your day, anywhere. There is a proverb that says “Life is in the breath, and he who only half breaths half lives.” Humans can only live without doing it for a few minutes. It provides the oxygen to our blood stream that brings life to our entire body. However, most of us never pay attention to how we breath, letting our breathing patterns control us. When breathing is performed in one of these controlled manners, below, it has the power to alleviate anxiety, quiet a busy mind, and rejuvenate one’s mental state. Once you get the feel for belly breathing, you do not have to be sitting down for the preceding exercises. You should be able to perform these anytime, anywhere- while shopping, working, or playing. Repeat them as frequently and as many times as needed. BASIC TECHNIQUE- BELLY BREATHING: This basic technique is the foundation from which all preceding exercises are built. You may find wearing loose or elastic waist-clothing which allows the belly to expand is more comfortable. Practice this basic technique a few times before practicing the exercises. Tune in to the natural feeling of the breath moving in, filling up your belly and then leaving your body.
NECK AND SHOULDERS RELEASE:
BREATHING TO A COUNT:
CLEANSING BREATH:
BODY SCAN:
TENSE, HOLD, RELEASE:
RELAXING SIGH:
 By: Coach Nettie Being centered and grounded is paramount to performance. When your mind, body and spirit are in alignment, you are performing in the present moment. That is the focus that some athletes call “the Zone.” Athletes figure out how to access this “zone” in various ways. I’m an endurance lover, energy practitioner and yoga trainer. Over the years, combining all of my tools has given me the greatest gift in identifying how to strengthen my efficiency in getting into my present moment. I can quite literally kinesthetically understand when the trifecta comes to be, and I am in “my zone.” The dedication of spiritual discovery and athletic passion has amortized life lessons that I could never have imagined. One of the greatest gifts that I could receive in this lifetime is that my spiritual practices are the key to running longer distances with less effort and pain. My endurance training was the key to understanding my spiritual being. I pushed my body to feel my spirit. On the flipside, when I learned to listen to my inner being, I could push further without injury and found passion in my body, it’s optimization and not its physical shape. Within the discovery of working hard, and harder, I learned that harder isn’t always best for a lifetime of athleticism. “Harder” does produce results, but it is satisfying to all ends, and doesn’t equate to a lifetime of continued movement. At some time, there is an end to how hard we can work. Our physical being becomes injury prone. I have come to understand this, and become curious about how to overcome this challenge of being in the zone without working harder. My most current athletic practices are pursuant to translating my world to my children. In doing so, these little gifts of knowledge help them help themselves become the lifetime athletes that they desire to be. I developed this athletic meditation that I take them through before each practice and game. It boosts their confidence, and bonds us in the shared moment. They walk out with strength, and knowingness in their presence.  A Champion Mindset
Imagine your feet rooted to the ground, you’re centered in your physical body. Tap your forehead between the center of your eyes. Still your mind. Become one. Mind, body, spirit. In this alignment you find clarity. This is the present moment. Only in the present moment are you in control. Be in control. You are in control. This is NOW the moment to bring your mental acuity, practiced skill and mindfulness together to play the best game of your life. You are a champion. Your skill gained from practice meets opportunity. You feel it in every cell of your body. You are the champion that you set in your mind. If you don’t think you can do it, you can’t. But the reality is, you can be anything you want to become. Be. Just be. Be present in the moment. You are stronger than you ever thought you could become. You are more skilled than you’ve ever been. You are focused like a laser, and in tune with your team. In tune with your coaches. You know the game. You own this game. You are the boss of you. You are a champion. And you are out to have the best game of your life. The best game is the game that you feel in power of your strength. In power of your courage. In power of your love for sport. In power of your heart for the team. In power of your presence. Be one with your mind, body and spirit and own the present moment. You are a champion. Now, go have fun!  "You only get out of life what you demand!"~Jim Valvano
Three touching books to keep you moving toward you goal,to help you overcome your obstacles, and to inspire you. Based on sports- stories, quotes and players, these books may, like coach Jim Valvano expresses, "make people leap, make them laugh, make them cry, make them dream." Only when you dream, and demand that dream come true, will you become. These doses of that inspiring reality express many wonderful dreams. Yours is next.
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