The Inner Game: Training Your Focus for Greater Peace and Performance

Welcome to MindfulMornings!

In today's email, we're exploring wisdom from the classic book The Inner Game of Tennis* by W. Timothy Gallwey. While it might seem like a sports book, its lessons extend far beyond the court into our daily lives, habits, and mindfulness practice.

Today you'll learn about:

• Training Your Attention Like a Spotlight

• The Art of Letting Go of Self-Judgment

Here are 2 quotes, 2 tips, and 1 question to help you build healthy habits this week...

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2 Quotes

1. "When the mind is free of judgment, performance flows." - W. Timothy Gallwey

    

2. “When we plant a rose seed in the earth, we notice that it is small, but we do not criticize it as "rootless and stemless." We treat it as a seed, giving it the water and nourishment required of a seed. When it first shoots up out of the earth, we don't condemn it as immature and underdeveloped; nor do we criticize the buds for not being open when they appear. We stand in wonder at the process taking place and give the plant the care it needs at each stage of its development. The rose is a rose from the time it is a seed to the time it dies. Within it, at all times, it contains its whole potential. It seems to be constantly in the process of change; yet at each state, at each moment, it is perfectly all right as it is.”- W. Timothy Gallwey

2 Tips

1) Train Your Attention Like a Spotlight, Not a Floodlight

Why:

Most of us scatter our attention throughout the day, our focus constantly jumping from one thing to the next as we try to do it all. This divided focus leads to mental fatigue, tension, and poor performance in whatever we're doing. By learning to direct your attention like a spotlight - focusing on just one thing at a time (being mindful of what we are doing) - you can experience greater calm, clarity, and effectiveness.

This practice helps quiet the critical inner voice that often narrates our actions, allowing our natural abilities to shine through.

How:
Start by choosing one everyday activity to practice with. Here's a simple approach:

1. Select your spotlight activity 

   Choose something you do regularly: making breakfast, walking to the mailbox, washing dishes, or even brushing your teeth.

    

2. Choose one sensory element to focus on 

   Pick just one aspect to pay attention to:

   • The physical sensation (weight, temperature, texture)

   • Sounds associated with the activity

   • Visual details you normally overlook

   • Your breath as you perform the action

    

3. Return to your spotlight gently 

   When your mind wanders (and it will), simply notice it without judgment and redirect your attention back to your chosen focus point.

    

4. Practice daily for one week 

   Commit to spotlight attention for just 3-5 minutes each day during your chosen activity.

    

5. Gradually extend to other activities 

   As this becomes more natural, apply this focused attention to more complex tasks, meetings, or conversations.
   

Resources to support you:

• Book: The Power of Now* by Eckhart Tolle offers additional insights on present-moment awareness

• Try our course: The Meditation Habit, to build a consistent meditation practice that gives you the skills to overcome mindwandering.

2) The Art of Letting Go of Self-Judgment

Why:

Self-judgment creates internal tension that blocks our natural abilities and enjoyment. When we constantly critique our performance, appearance, or worth, we create a critical inner voice that disrupts our peace and potential.

Learning to let go of this habit creates space for genuine growth, self-compassion, and unexpected breakthroughs. By practicing non-judgment, we discover that awareness itself - simply noticing what is happening without labeling it good or bad - allows natural learning and improvement to unfold.

Here's a practical approach to weakening the habit of self-judgment:

1. Start a judgment journal

   For three days, keep a small notebook handy and make a quick note whenever you catch yourself making a self-judgment (labelling something as good or bad). Don't try to change anything yet - just notice.

    

2. Identify your most common triggers 

   Review your notes. Do you judge yourself most often around:

   • Work performance or productivity

   • Physical appearance

   • Social interactions

   • Daily habits or routines

    

3. Practice the pause 

   When you notice judgment arising:

   • Take a slow, deep breath

   • Say to yourself: "This is just a thought, not the truth"

   • Ask: "Would I speak this way to someone I care about?"

    

4. Shift to neutral observation

   Replace judgmental thoughts with factual observations:

   • Instead of "I'm terrible at this," try "I'm still learning this skill"

   • Instead of "I look awful today," try "My body feels tired today"

    

5. Create a self-compassion phrase 

   Develop a gentle phrase to use when you notice harsh self-judgment:

   • "I'm doing my best with what I know right now"

   • "This moment doesn't define me"

   • "I'm human, and learning is part of the journey"

Resources to support you:

• Book: Self-Compassion* by Dr. Kristin Neff provides research-backed approaches to treating yourself with kindness

• Exercise: Try the guided self-compassion practices and exercises on Dr. Neff's website: Self-Compassion Practices: Cultivate Inner Peace and Joy - Self-Compassion

1 Question

When was the last time you experienced a moment of flow where time seemed to disappear and effort felt effortless? What were you doing, and what might that reveal about your natural abilities and interests?

Thanks for reading! We hope you enjoy your week.

With gratitude,

MindfulMornings

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Here are the poll results from last week. Mind wandering is our biggest meditation challenge, closely followed by staying consistent. Thank you to everyone who voted!

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