Lesson 3 The Practice: Slow and Smooth
“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
This profound quote captures the essence of mindfulness in action. It reminds us that, no matter the circumstance, there’s a gap between what happens to us (stimulus) and how we react (response). In this gap lies a crucial opportunity: the power to make conscious choices instead of defaulting to habitual reactions.
This ability to pause and respond thoughtfully—rather than react impulsively—allows us to regulate our emotions and behaviors, leading to healthier, more skillful decisions. Over time, these mindful responses build a more fulfilling and peaceful life, on and off the court.
The Power of Slowing Down
When we step onto the tennis court, the environment is filled with constant stimuli: split second decisions, challenges, mistakes, small victories, and countless distractions. It’s easy to feel rushed and overwhelmed.
In my own tennis journey, I’ve found that the phrase “slow is smooth, and smooth is fast” holds true. Our best tennis doesn’t come from scrambling or reacting impulsively; it comes when we’re calm, centered, and present. Think about it, have you ever played well when you were rushing around?
When we allow ourselves to slow down, something remarkable happens:
Time seems to stretch.
Movements feel more deliberate and fluid.
The mental chatter begins to quiet.
In these moments, the game shifts. It feels less like a struggle and more like an intuitive flow. There’s less thinking and more feeling—a practice we explored in our previous lesson.
When we trust the process and give ourselves permission to slow down, we often find that we play with less effort and still perform better. It’s as though our body naturally finds the game’s rhythm. This is what some called wise effort. It’s not about trying harder but about aligning with the flow of the game. This is also where the elusive flow state begins to emerge—a concept we’ll explore more deeply in the days ahead.
“Slump? I ain’t in no slump. I just ain’t hittin’.”
The Importance of Creating Space
When things aren’t going our way—whether in tennis or life—one of the most powerful tools we have is the ability to create space.
Often, when we’re frustrated or stressed, our reactions are knee-jerk: impulsive, emotional, and unhelpful. These reactions only serve to perpetuate the cycle of tension. But when we slow down, we create room to pause, breathe, and respond more thoughtfully.
Research shows that even something as simple as taking five deep breaths can interrupt the body’s fight-or-flight response and activate the higher-order thinking centers of the brain—those responsible for problem-solving and making skillful decisions.
Slowing down allows us to step back, disentangle ourselves from our emotions, and see situations more objectively. As mindfulness teaches us, we can develop a witness-like quality—observing our emotions and thoughts without letting them define us or hijack our response.
This perspective aligns with one of my favorite teachings by meditation teacher Ruth King:
The 3 P’s
Nothing is permanent.
Nothing is personal.
Nothing is perfect.
These principles can help us navigate challenges more skillfully. When we remember these three fundamental truths, all a part of our human experience, we can release much of the stress and worry tied to our mind-made stories.
“Success is never final, failure is never fatal, and it’s courage that counts.”
On-Court Tip:
SLOW IS SMOOTH… SMOOTH IS FAST
When you’re in the midst of a match and things aren’t going well, SLOW DOWN. No one performs well when they are rushing. I encourage you to try any (or all) of the following techniques to recenter yourself before rushing to the next point:
Take a few conscious, deep breaths—Inhale slowly, and as you exhale, relax your shoulders and let go of tension. This simple act can reset your nervous system and calm your mind.
Ground yourself - Feel your feet on the court. Notice their contact with the ground. This physical grounding shifts your focus from overthinking to being present in your body.
Engage in a small, physical action - Adjust your strings, wipe your brow, or take a moment to focus on something neutral. These small actions create a pause, giving you time to reset before the next point.
You may find that in moments of struggle, the more you slow down, the better your response becomes.
“In the age of speed, I begin to think nothing could be more invigorating than going slow. In the age of distraction, nothing could be more luxurious than paying attention and in the age of constant movement, nothing could be more urgent than sitting still.”
“Meditation could be said to be the Art of Simplicity: simply sitting, simply breathing, and simply being.”
“Don’t lose faith in your dreams, keep fighting for what you love, and if you always give everything you have, you’ll be happy no matter what the outcome.”