Foreword xi Introduction 1 Body 1 Spirit 2 Mind 3 Body, Mind, and Spirit 4 Part 1: The Fundamentals--Mindfulness 1. Welcome 9 Mindfulness 9 Finding Flow 10 How to Use This Book 13 Notes 14 2. Taking a Rest, Taking a Breath 17 Basic Concept: The Benefits of Mindfulness 17 Practice: Rest 20 Reflection: What Was It Like to Rest? 21 Activity: Bowing In and Bowing Out 22 Practice: Between Bowing In and Bowing Out 24 Activity: Pleasant Events 24 3. Bringing Awareness to the Body 29 Basic Concept: Mindfulness of the Body 29 Practice: Body Scan 30 Reflection: Body Scan 33 Activity: Finger Yoga 34 Practice: Embodied Warm-Ups and Cooldowns 34 Activity: Seeing and Feeling--Visualize and Body-ize 35 Practice: Breathing Into and Through 36 Activity: Outward as Well as Inward 36 Practice: Seeing Space and Opportunity 37 4. Self-Care 39 Basic Concept: Fine-Tuning 39 Basic Concept: Wise Effort and Injury Prevention 48 Basic Concept: Energetic Bank Account 50 Activity: Maintaining a Positive Balance in Your Energetic Bank Account 50 Activity: Precompetition Ritual 54 5. Getting Your Head in the Game 57 Basic Concept: Thought Watching 57 Practice: Thought Watching 58 Practice: Bubbles 58 Activity: Nine Dots 60 Reflection: Thinking Outside the Box 63 Activity: A Challenge 64 Basic Concept: Unkind Mind 65 Activity: Comparison 65 Activity: Positive Scanning and the Magic Ratio 67 Activity: Positive Inner Instruction 70 Basic Concept: Beyond Unkind Mind--Nonjudgmental Awareness 73 6. Befriending Feelings 75 Basic Concept: It''s Okay to Feel Anxious 75 Practice: Befriending Feelings 76 Reflection: How Did It Feel to Befriend Your Feelings? 77 Activity: Having Your Feelings Without Your Feelings Having You 78 Reflection: Dealing with Feelings 79 Basic Concept: Tuning Your Instrument 79 Basic Concept: Emotion Theory--Watching the Waves 80 Basic Concept: Refractory Period 81 Activity: Watching Your Emotional Waves 82 Activity: Embodying Emotion 85 Activity: Unpleasant Events 87 7. Responding Rather Than Reacting 93 Basic Concept: Holes and Different Streets 93 Practice: ABCs 97 Reflection: The Power of Responding 97 Activity: Holes 98 Activity: Responding, or Choosing a Different Street 99 Part 2: Advanced Skills--Integration 8.

Facing Challenges 105 Practice: PEACE 105 Practice: Befriending Physical Pain 107 Activity: Suffering = Pain x Resistance 108 Basic Concept: Humor 109 Basic Concept: Good News, Bad News, Who Knows? 110 Basic Concept: It Is Happening for Me, Not to Me. 112 Basic Concept: This Too Shall Pass--Impermanence and Equanimity 113 Basic Concept: Faith, Patience, and Perseverance 113 Activity: Next Sane and Joyful Step 117 Basic Concept: Quitting or Transitioning 117 9. Mistakes, Self-Compassion, and Intentions 121 Activity: Mistake Rituals 121 Activity: Self-Esteem 122 Practice: Self-Compassion 125 Activity: There''s a Winner and a. 128 Activity: Goals and Intentions 131 10. Being a True Teammate 133 Practice: Filling Your Teammates'' Emotional Tanks 134 Basic Concept: Reading the Mental and Emotional Game 136 Basic Concept: Emotional Wave Theory 137 Activity: Mindful Communication 139 Basic Concept: Acceptance--You Can''t Always Get What You Want 142 Practice: If You Spot It, You Got It 142 Basic Concept: Compassion 145 Practice: Kindness and Compassion 146 Basic Concept: Generosity 147 Activity: Generosity 147 Basic Concept: Inclusion 148 Basic Concept: Beyond Generosity--Making Each Other Better 149 Practice: Forgiving Others 150 Practice: Stretching Toward Sympathetic Joy 151 11. Almost Moments, Sportsmanship, and Integrity 153 Basic Concept: Respect and Integrity 154 Basic Concept: When No One Is Looking 155 Practice: THINK! Before Texting or Posting 156 Reflection: THINK! About the Comments of Others 157 Basic Concept: Mistakes, Apologies, and Amends 158 Practice: Apology 159 Practice: Forgiving Yourself and Asking for Forgiveness 161 12. Habits of Excellence 163 Practice: Gratitude 163 Activity: Responsibility--No Excuses 164 Basic Concept: Preparedness and Flexibility--Expect the Unexpected 165 Basic Concept: Finishing--It''s Not Over Until It Is Over 166 Activity: Joy--A Powerful Source of Flow 167 Activity: Fluidity--Moving Along Continuums 168 Basic Concept: Sportsmanship--It Is About More Than the Game 169 Basic Concept: Freedom--Also Known as Nonattachment 169 Basic Concept: Vigilance and Addictive Mind 170 Activity: Humility--No One Does It Alone 174 Practice: Being of Service and Paying It Forward 175 13. For the Love of the Game 181 Basic Concept: Practice Makes.

183 Practice: Flashlight 184 Activity: Love of the Game 185 Reflection: Beyond Competition 186 Part 3: Skills for Coaches and Parents 14. For Coaches 191 Reflection: My Coaching 192 Activity: Intentionally Creating the Culture 194 Practice: The Magic Ratio and Filling Emotional Tanks 195 Activity: Attending to Individual Athletes 196 Reflection: Attending to the Team as a Whole 200 Practice: Three Questions to Build Connection 202 Practice: Responding Rather Than Reacting 203 Activity: Mindful Communication 204 Basic Concept: Player-to-Player Communication 205 15 For Parents 207 Activity: Your Data 208 Activity: Your Child''s Data 211 Practice: Listening with Love for Understanding 214 Reflection: How Did We Get Here? 215 Basic Concept: Scholarships--The Reality 216 Reflection: You''re Being Evaluated Too 220 Reflection: Why Practice Mindfulness? 220 Reflection: Recognizing When We Pressure Our Children 220 Practice: Choosing Your Behavior 222 Acknowledgments 225 Appendix: Nine Dots Puzzle Solution 227 Selected Reading 229 References 231.