Developing a Quiet Mind

By Katherine RobertsJune 9, 2006, 4:00 pm
Golfers often ask me what they can do to quiet their minds on the course. With so many things to think about such as course management, club selection, grip, stance, mechanics, etcit is no wonder that golfers have a tendency to be mentally distracted.
 
Yoga for GolfersYoga is often considered to be only a series of physical exercises or poses but yoga is primarily about the mind. Traditionally the physical practice is intended to prepare the body to sit in meditation. Many of my students tell me they want the physical benefits of yoga in addition to the mental benefits of a quiet mind.
 
I describe an advanced yoga practitioner as not the student with the most flexible hamstrings or the deepest back bend but the student with the calmest eyes. By that I mean the student whose eyes remain on their own mat and whose eyes do not dart around the room.
 
To this day the topic of mediation invokes thoughts of sitting still for hours in uncomfortable positions while burning incense and chanting unusual sounds. Facilitating a quiet mind through meditation is possible through various avenues.
 
This week we look at ways to help you learn to focus and quiet the mind!
 
  • Moving meditation - When we coordinate movement, breath and focus.
  • Visualization - Mediation designed to achieve a specific outcome.
  • Quiet mediation - Sitting in silence.
     
    So, how do you quiet your mind? My suggestion is that you practice your mediation three days a week and begin with short durations of time. Let's get started!
     
    Yoga for GolfersMoving meditation #1: Practice your yoga for golfers poses without any interruptions and try to focus on one spot on the floor. Stay focused as you move in an out of each pose.
     
    Moving meditation #2: Go for a walk and as you strike your foot against the ground breath deeply with each step. Feel your entire foot striking the ground, heel through each toe. Translate this walking mediation to the golf course and you will find yourself in a zone state of concentration.
     
    Visualization meditation: Every yoga practice ends with the most important pose of all ' corpse pose. As you lie on your back, palms facing towards the ceiling use this time for total relaxation. Your nervous system is integrating the physical practice and you are allowing your mind to rest. Typically this time is spent without thought but for our purposes we will use this time after your yoga for golfers practice to visualize your desired outcome.
     
    Visualize with clarity the body moving in the way you want to optimally swing the club, the trajectory of the ball, the sound of the ball falling into the cup, etc Repeat this visualization three to five times and then allow the mind to drift away for another five minutes.
     
    Yoga for GolfersQuiet meditation #1: Begin with sitting for short periods of time. Find a quiet space and sit upright in a chair or with your back against the wall. Focus only on your breathing. Inhale and exhale slowly and deeply without holding your breath.
     
    Quiet meditation #2: Extend the period of time to five to ten minutes. Your breathing will unconsciously slow down and your mind will begin to settle down as well. When external thoughts creep into your mind, acknowledge them and then let them go.
     
    The more you practice your meditation, whether moving or in stillness you will see and feel a more focused, keen awareness naturally progress from your living room to the first tee!
     
    Special Note: Tune in to The Golf Channel to see Katherine Roberts on How Low Can You Go? Wednesday's at 9:30 PM ET. Check out her new fitness tips in The Golf Channel Video Vault.
     
    Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
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    After Further Review: Tiger's return comes at perfect time

    By Golf Channel DigitalJanuary 22, 2018, 2:19 am

    Each week, GolfChannel.com takes a look back at the week in golf. Here's what's weighing on our writers' minds.

    On the current state of golf as Tiger Woods returns to competition ...

    Less than four days before Tiger Woods returns to official competitive golf for the first time in a year, Jon Rahm, the new second-ranked player in the world, won on the PGA Tour and Rory McIlroy made an impressive 2018 debut on the European Tour (T-3).

    Not since Ben Hogan, Arnold Palmer and Jack Nicklaus crossed paths at the 1960 U.S. Open has there been so many superstars all poised for big seasons, with world No. 1 Dustin Johnson having already won this year and Jordan Spieth and Justin Thomas both coming off stellar seasons.

    It’s a good time for golf. - Rex Hoggard


    On Tommy Fleetwood's continued success ...

    There have been scores of talented European players whose skills didn’t translate to the PGA Tour … and maybe, in a few years, Tommy Fleetwood will prove to be no different.

    He sure looks like the real deal, though.  

    His title defense in Abu Dhabi – on the strength of a back-nine 30 in windy conditions – was his third title in the past 12 months and 11th top-10 overall. A few of those have come in majors and World Golf Championship events, too, which led the reigning Race to Dubai champion to accept PGA Tour membership for this season.

    Beginning at Riviera, he plans to play exclusively in the States through May, then reassess for the rest of the year. Hope he sticks, because he’s a fun personality with tons of game. - Ryan Lavner

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    Rahm passes Spieth to become world No. 2

    By Nick MentaJanuary 22, 2018, 1:25 am

    With his win Sunday at the CareerBuilder Challenge, Jon Rahm picked up his second PGA Tour victory and moved to No. 2 in the FedExCup points standings.

    He picked up one more No. 2, too.

    The 23-year-old Spaniard passed Jordan Spieth to move to No. 2 in the Official World Golf Ranking, behind only Dustin Johnson.

    In 19 months, since June 2016, Rahm has rocketed from No. 776 in the world to No. 2, thanks in part to his low divisor, his number of events played.

    Asked after his playoff victory over Andrew Landry to discuss his rapid ascent up the world rankings, Rahm was almost at a loss.

    “It's hard to believe to be honest, passing Jordan Spieth,” he said. “That's a three-time major champion. I only have two wins. He's got 10-plus, right? It's again – I've said it many times – I never thought I was going to be at this point in my life right now.”

    Rahm may only have two PGA Tour titles, but this is his fourth worldwide win in the last year, dating back to last season’s Farmers Insurance Open. He also took the Dubai Duty Free Irish Open and the DP World Tour Championship on his way to claiming the European Tour’s 2017 Rookie of the Year Award.

    Dating back to the start of last season on the PGA Tour, Rahm has racked up 12 top-10s, three runner-ups, and two wins.

    He will head to Torrey Pines next week ready to defend for the first time.

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    Brady compares self to Woods after winning AFC title

    By Jason CrookJanuary 22, 2018, 1:05 am

    Tom Brady and Tiger Woods are two of the all-time greats in their respective sports ... a fact that is not lost on the five-time Super Bowl winning quarterback.

    Fresh off leading the New England Patriots to a AFC Championship victory over the Jacksonville Jaguars, Brady was asked about winning the game despite a cut on his throwing hand - which made national news heading into the matchup.

    His response invoked the name of a certain 14-time major winner, something that would be tough to pull off, if not for the fact that he is, you know, Tom Brady.

    “I think it's kind of arrogant to say it bothered me when we had a pretty good game, so I wouldn't say that," the 40-year-old told reporters after the game. "It's like when Tiger Woods said, ‘That was my C game’ and he won the tournament."

    Tiger Woods winning with his "C game" may be a distant memory for golf fans, but no matter what game he brings, his next chance to win comes next week at Torrey Pines during his official comeback to the PGA Tour.

    Brady has a shot at his sixth Super Bowl title in two weeks. The Patriots would probably benefit from him bringing a little better than his "C game" as well.

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    Rahm beats Landry in playoff to win CareerBuilder

    By Nick MentaJanuary 22, 2018, 1:00 am

    Jon Rahm birdied the fourth extra hole Sunday to defeat Andrew Landry in a playoff, win the CareerBuilder Challenge and move to No. 2 in the Official World Golf Ranking. Here’s how things played out in overtime at PGA West:

    Leaderboard: Rahm (-22), Landry (-22), John Huh (-20), Adam Hadwin (-20), Martin Piller (-20), Kevin Chappell (-19), Scott Piercy (-19)

    What it means: This is Rahm’s second PGA Tour win and his fourth worldwide victory in the last year, dating back to last season’s Farmers Insurance Open. Rahm took the early lead Thursday with an opening 62 and after rounds of 67-70, he started the final round two back. On Sunday, he made five birdies without dropping a single shot on the intimidating Stadium Course. In the clubhouse at 22 under, Rahm watched as Landry made birdie on 18 to force a playoff.

    Rahm missed birdie putts that would have ended the tournament on the final hole of regulation and on each playoff hole. Finally, on his fourth trip down 18 of the day, his birdie bid found the cup. With the victory, Rahm passes Jordan Spieth to move to No. 2 in the Official World Golf Ranking, trailing only Dustin Johnson. He enters next week at Torrey Pines looking to defend for the first time.

    Best of the rest: A two-time Web.com winner playing his second full season on the PGA Tour, Landry shot 68 Sunday, making birdie on the 72nd hole to force extras. Once Rahm finally made birdie on the fourth playoff hole, Landry's putt to extend slid by on the right edge. This is Landry's best career finish on the PGA Tour. Had he won, he would have secured full Tour status through the 2019-20 season and earned invites to the Masters, Players, and PGA Championships.

    Round of the day: Sam Saunders fired an 8-under 64 to register this best finish of the season, a tie for eighth at 18 under. The reigning Web.com Tour Championship winner was 9 under par through 12 holes before making bogey at 13 and parring his way into the clubhouse.

    Biggest disappointment: Overnight leader Austin Cook was eyeing his second win of the season but never contended. The RSM champion carded two double bogeys Sunday en route to a 3-over 75, dropping him from the 54-hole lead to a tie for 14th.

    Shot of the day: Rahm's putt to win:

    Quote of the day: "One of us had to do it and either one of us would have been a well-deserving champion." - Rahm on his playoff victory over Landry