From mind to marksmanship: Harnessing brief mindfulness meditation to enhance attention control and performance in novice athletes

Training in mindfulness meditation has been linked to enhanced cognitive and athletic performance. The current study aimed to investigate the mechanisms underlying the effects of brief mindfulness meditation (BMM) on the shooting performance of novice athletes. One hundred and nineteen novice athletes were recruited and assigned to either a BMM group or a control group. The mindfulness intervention consisted of a daily 15-minute mindfulness meditation training (JW2016) for 18 days before shooting practice, while a control group engaged in business as usual. Participants’ mindfulness level, attention control level, subjective sleep quality, perceived stress, and state anxiety were measured before and after the intervention. The shooting performance of both groups was assessed after an 18-day meditation training programme. Results showed that brief meditation training can improve shooting performance, attention control, and mindfulness level, as well as reduce stress and anxiety. Regression analyses identified change in attention control as the most influential predictor of post-intervention shooting performance. This study has important implications for using BMM as a performance-enhancing intervention in sports, particularly for novice athletes. This study demonstrates that brief mindfulness meditation significantly improves novice athletes’ shooting performance by enhancing attention control, sleep quality, and reducing stress and anxiety, highlighting attention improvement as crucial for performance enhancement. Incorporate brief mindfulness meditation into regular training routines: to enhance athletes’ focus and overall performance.Emphasize attention control in meditation practices: to maximize benefits in precision sports like shooting.Utilize mindfulness techniques to manage athlete stress and anxiety: before and during competitions for improved outcomes. Incorporate brief mindfulness meditation into regular training routines: to enhance athletes’ focus and overall performance. Emphasize attention control in meditation practices: to maximize benefits in precision sports like shooting. Utilize mindfulness techniques to manage athlete stress and anxiety: before and during competitions for improved outcomes.

正念冥想训练已被证实可提升认知能力与运动表现。本研究旨在探究短时正念冥想（Brief Mindfulness Meditation，BMM）对新手运动员射击表现的影响及其潜在机制。本研究共招募119名新手运动员，将其随机分配至短时正念冥想组与对照组。正念干预方案为：在射击训练前的18天内，每日进行15分钟的短时正念冥想训练（JW2016）；对照组则维持常规训练模式。分别于干预前后，对所有受试者的正念水平、注意控制能力、主观睡眠质量、感知压力水平及状态焦虑程度进行测评。在为期18天的冥想训练结束后，对两组受试者的射击表现进行评估。研究结果显示，短时正念冥想训练可提升射击表现、注意控制能力与正念水平，同时降低受试者的压力水平与焦虑情绪。回归分析结果表明，注意控制能力的变化是干预后射击表现最具影响力的预测因子。本研究对于将短时正念冥想作为运动表现提升干预手段具有重要实践价值，尤其针对新手运动员群体。本研究证实，短时正念冥想可通过提升注意控制能力、改善睡眠质量以及降低压力与焦虑水平，显著改善新手运动员的射击表现，凸显了注意力提升对运动表现提升的关键作用。将短时正念冥想纳入日常训练流程：以提升运动员的专注力与整体运动表现。在冥想训练中侧重注意控制能力培养：以在射击等精准类体育运动中最大化训练收益。运用正念技巧调节运动员的压力与焦虑情绪：在赛前及赛事期间实施，以改善竞赛结果。将短时正念冥想纳入日常训练流程：以提升运动员的专注力与整体运动表现。在冥想训练中侧重注意控制能力培养：以在射击等精准类体育运动中最大化训练收益。运用正念技巧调节运动员的压力与焦虑情绪：在赛前及赛事期间实施，以改善竞赛结果。