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Sit or lie comfortably. Focus on breathing deeply into the diaphragm. Each inhale should expand the belly, not the chest. Benefits include reduced stress levels and increased oxygen delivery to muscles, improving performance.

Walk slowly and with intention, focusing on the sensations in your feet and the movement of your body. For athletes, it encourages active recovery, grounding in the present moment, and can decrease stress levels.

While stretching, maintain full awareness on the movement and sensations in the muscles. Aim to stretch to the point of tension, not pain. Benefits include improved flexibility, reduced injury risk and mental clarity.

Choose an object of focus, like breathing or a specific sound. Redirect attention to the chosen object whenever the mind wanders. This exercise benefits athletes by enhancing concentration and the ability to stay present.

Lie down and close your eyes. Focus attention on different parts of the body sequentially, from toes to head. Identify areas of tension and consciously relax them. Benefits for athletes include greater bodily awareness and reduction of muscle tension.

Eat slowly, savoring each bite, and pay attention to the taste, texture, and smells of your food. Mindful eating helps athletes with weight management, improved digestion, and a better relationship with food.

Take time daily to reflect on things you're grateful for in your athletic journey. This can enhance a positive mindset, increase resilience, and foster a supportive team environment.

Close your eyes and focus only on the sounds around you, letting them come and go without judgment. This practice can improve auditory concentration and calm the mind before or after athletic performance.

Tense each muscle group for 5-10 seconds and then relax it for 20-30 seconds. Progress through your entire body. Helps athletes manage stress, reduce injury risks, and recover from muscle fatigue more efficiently.