Mindfulness – Come Back to This Point
Daily Routines

Mindfulness

Come Back to This Point

Mindfulness helps players notice what is happening inside and around them without immediately judging, reacting, or spiraling. In tennis, that means returning to the breath, the body, the ball, and the point in front of you.

75–90 Seconds How It Works

Watch: How Mindfulness Works in Tennis

Tennis constantly pulls players into the past and future:

  • The last miss.
  • The next point.
  • The score.
  • The bad call.
  • The parent watching.
  • The result that might happen.
Mindfulness brings the player back to the only place tennis can actually be played: This point.

What Is Mindfulness?

Mindfulness is awareness of your thoughts, emotions, body sensations, and surroundings without immediately judging or reacting to them. In tennis, mindfulness helps you stop living in the last mistake or the future result and come back to the point you can actually play.

Why It Matters

Why It Matters for Tennis

Five ways mindfulness helps players slow down, stay present, and handle pressure with more calm.

01

Self-Awareness

Notice emotions before they completely take over.

02

Emotional Regulation

Use breath, body awareness, and reset rituals to stay composed.

03

Focus

Return to the present point instead of drifting into score, outcome, or distraction.

04

Resilience

Observe mistakes cleanly without immediately attacking yourself.

05

Perspective

Remember that tennis is a journey, not a referendum on your worth.

Baseline Assessment

Mindfulness Check-In

Where are you right now?

Scale: 1 = Rarely  |  5 = Consistently
1. I notice emotions and body sensations during training.
2. I use breathing to stay composed under pressure.
3. I stay anchored to the present point.
4. I pause between drills or points to reset.
5. I observe mistakes without judging myself immediately.
6. I notice tension in my grip, shoulders, jaw, or feet.
7. I can return my focus after distractions.
8. I use mindfulness during tournaments or match days.
9. I recover emotionally after setbacks.
10. I practice body awareness during play.

You'll retest later. The goal is not a perfect score. The goal is to become more aware.

Practice Tools

Try These Protocols

Simple mindfulness routines players can use before, during, and after tennis.

Before Play

The 60-Second Mindfulness Reset

  • Take three slow breaths.
  • Feel your feet.
  • Notice your shoulders and hands.
  • Name your current state.
  • Choose one cue for the next point.
Feet Breath Strings Ball Come back
On Court

The Between-Point Mindfulness Reset

  • Exhale.
  • Feel your feet.
  • Notice your grip pressure.
  • Look at your strings.
  • Say "Come back."
  • Play the next point.

Practice during your next match.

Off Court

The 3-Minute Mindfulness Practice

  • Sit quietly.
  • Notice your breath.
  • When your mind wanders, gently return.
  • No judgment.
  • No drama.
  • No need to do it perfectly.

"The rep is the return."

This Month

This Month's Mindfulness Rollout

A four-week plan to help players slow down, stay present, and return to the next point.

Week 1

Come Back to This Point

Start with the basics of mindfulness and learn a simple 60-second reset routine.

The goal is not to empty your mind. The goal is to notice when your mind has wandered and bring it back.

Week 2

Mindful Breathing

Use your breath as the fastest way to slow things down and return to the moment.

Before practice. Before a match. Between points. After a mistake. Your breath is always available.

Week 3

Body Scan

Learn to notice where tension shows up first.

Grip pressure. Tight shoulders. Locked jaw. Heavy legs. Fast feet that feel rushed. The body often tells the truth before the mind does.

Week 4

Mindful Mistakes

Learn to look at mistakes without attacking yourself.

Instead of: "I can't believe I missed that."
Shift to: "My spacing was off."

That small change matters. One response keeps you stuck. The other helps you learn and play the next point.

Mindfulness training helps athletes stabilise their game under pressure. By calming the nervous system's threat response, players preserve coordination and decision-making during the critical moments of a match — break points, tight third sets, and high-stakes serves.
The same skills that keep you composed on a second serve work in every high-pressure moment off the court — exams, difficult conversations, and big decisions. Presence reduces stress and improves how you respond in all areas of life.
Some of the most competitive and successful people in the world practise mindfulness — including Novak Djokovic, Kobe Bryant, and many others across sport, medicine, and business. It is not a soft skill. It is a performance skill.

Come Back to This Point

You do not need to master mindfulness today. Start with one breath. One pause. One return. One point.

1 Breath 1 Pause 1 Return 1 Point