5. Bringing mindfulness to sport Great athletes, martial artists and musicians can be perfectly focused when doing sports > This is called “flow” or being “in the zone” >

6. ‘Flow’ or ‘In the zone’ Excellence without trying Calm confidence Top performance No stress. No fear. Just you, flowing in the present moment

7. To get into the zone, don’t try too hard…

9. The Last Samurai Tom Cruise plays a fierce American soldier captured by Japanese Samurai. Tom Cruise is a great fighter. But his mind is so busy with hating his enemy and trying to win - that he has “too many minds” to beat his Japanese adversary. Extract 1:

10. The Last Samurai Tom Cruise plays the part of a fierce nineteenth century American mercenary soldier captured by Japanese Samurai. Tom Cruise is a great fighter. But his mind is so busy with hating his enemy and trying to win - that he has “too many minds” to beat his Japanese adversary. Extract 1: After months of Samurai training, Cruise learns how to.b - he breathes, he feels his body, he lets go of trying too hard and just ‘flows’ into his best action. Extract 2:

11. Two Modes of Mind Sensing Thinking Can we walk like this? “Mind the people Mind the enemy Mind the sword” “No Mind”

12. Sensing the movement and feel of your feet on the ground Bringing your mind back each time it wanders Samurai walking Lifting - Moving - Placing Can we walk in this mode?

14. Routine revisited Slow the activity down Notice the physical sensations Enjoy!

15. “Mindfulness in Action” Home Practice Choose a short 10-20 metre stretch that you walk every day, and commit to do it mindfully this week. Focus on physical sensations in feet and legs Ideally it’s a walk where you are likely to be on your own Samurai Walking 1 Choose ONE physical activity (e.g. showering or making coffee) Try doing it SLOWLY and by SAVOUR-ING every feeling. Routine Revisited 2