This is a description of a simple process of how you can do mind training at home and help yourself to overcome specific bothering issues.
1 Before you start
Find a comfortable place where you feel safe and you are sure you won’t be disturbed. It doesn’t matter if you sit or lie down, just find a position that allows you to relax as much as possible.
2 Breathing into the diaphragm
Breathe deeply into the diaphragm six to ten times: breathe in through the nose, counting to four, and breathe out through the mouth, counting to eight.
3 Progressive relaxation
Close your eyes and imagine how each muscle of your body relaxes, one-by-one, as you breathe out. Start with the feet and travel up through the calves, thighs, buttocks, stomach, chest and back, arms, hands, neck and shoulders, jaw, eyes, brow and scalp.
Now imagine you’re at the top of a staircase, or in a lift. Slowly descend as you count from ten to one.
5 Associated imagery
When you arrive at the bottom, imagine walking into the location of your chosen sports activity. Imagine it is as real as you can. Try to see it through your own eyes, listen to what you will hear, and feel the way it feels to do what you are going to do. Imagine yourself reaching your goal and overcoming difficult parts.
6 Dissociated imagery
Now step out of your body and watch yourself performing your task. Pay attention to how others see you when you attain your goal. Change the color, size and sharpness of the image to make it feel as exciting and engaging as possible.
Repeat this mind training technique regularly and you will considerably boost your chances of reaching your goals when you come to do your task in real life.