Lesson 1 The Practice: Mindfulness
“Baseball is 90% mental. The other half is physical.”
This playful yet thought-provoking quote underscores the importance of the mental game—or the "inner game"—in sports. It highlights how focus, confidence, and emotional regulation are critical to performance. In tennis, these mental factors often determine the outcome of a match. How we respond to what’s happening in the moment—whether we’re executing perfectly or making mistakes, winning or losing—shapes how we perform.
Tennis: The Mental Game
Tennis is one of the most mentally demanding sports. With every point, game, set, and match, there is a clear winner and loser. Whether you’re hitting a flawless shot or missing a crucial point, it all unfolds in real-time, with no teammates to share the burden. This constant pressure makes learning how to handle mistakes and manage failure an essential skill for any player.
How We Perform Reflects How We Feel
My coach once told me he could predict what kind of lesson I would have just by the way I walked onto the court—before I even hit a ball. As a young player, I didn’t understand, but he explained that how we play is a direct reflection of how we feel in the moment.
This connection between emotions and performance is especially pronounced in tennis, and mindfulness can help us navigate it more skillfully. Becoming aware of how we feel—and more importantly how we respond to those feelings—is at the heart of mindfulness practice.
“Mindfulness is paying attention to present moment experiences with curiosity, openness, and a willingness to be with what is.”
What Is Mindfulness?
Mindfulness has many definitions, but at its core, it’s the practice of being present and aware of our experiences in the present moment, without judgment.
In tennis, mindfulness keeps us focused on what is happening now, free from distractions like the score, the outcome, or other external pressures. Research shows that present-moment awareness reduces stress, enhances focus, and helps manage challenges, both on and off the court.
“I think everything is possible as long as you put your mind to it and put in the work. Your mind controls everything.”
How to Practice Mindfulness
Mindfulness begins with a simple pause: slowing down and returning your attention to the present moment.
Throughout your day, you can ground yourself by:
Taking a few deep breaths.
Feeling your feet on the floor.
Bringing your full attention to a single task.
Another way to cultivate mindfulness is through meditation. This month, we’ll explore the practice of meditation by sitting quietly for a few minutes while using various anchor to hold our attention (e.g. focusing on your breath, body sensations, or the sounds around us) and deepen the skill of concentration.
As we cultivate this skill, we learn to slow the body, settle the mind, and become more focused and centered. Remember: while the mind may wander into the past or future, the body and breath are always anchored in the present.
“The hardest thing, after all the work and all the time spent on training and technique, is just being fully present in the moment.”
On-Court Tip: The Power of Breath
Your breath is one of the simplest yet most powerful tools for staying grounded and present on the court. So become more aware of it during your practice sessions…be mindful of it.
During points: Focus on steady, rhythmic breathing, and try to exhale as you hit the ball.
Between points: Use slow, relaxed breaths (especially exhales) to reset and calm your body and mind.
This practice will help you maintain clarity and composure, especially during high-pressure moments. The breath is always there to guide you—no matter what’s happening in the match. Make it your default solution.
“If we could have just screwed another head on his shoulders, he would have been the greatest golfer who ever lived.”
“Age is no barrier. It’s a limitation you put on your mind.”
“If what happens now influences what happens next, then doesn’t it make sense to look around a bit from time to time so that you are more in touch with what is happening now... so that you can take your inner and outer bearings and perceive with clarity the path that you are actually on and the direction in which you are going.”