October’s theme in The Happiness Project is “Paying Attention.” Gretchen Rubin emphasizes that mindfulness isn’t an abstract “woo woo” concept. Rather, it’s about deliberately choosing to keep our focus on what is happening in the present. This series explores how the ideas presented in Rubin’s New York Times bestselling book can be applied to tennis. Today, we are examining one of the most practical and proven tools for cultivating mindfulness in tennis.
Meditation may sound like something reserved for yoga studios or wellness retreats, but in reality, it is a visible staple of professional tennis. Top players rely on meditation, breath control, and positive visualization to calm nerves, reset between points, and sharpen their focus. If you watch closely, you can often see it in action. Players frequently close their eyes, breathe deeply, and sometimes you can almost see the point they are visualizing while bouncing the ball before delivering the serve. These techniques aren’t just for professionals. They have been shown to positively impact performance at every level of the game.
For players looking to dip a toe into meditation, the simplest way to begin is with the breath. Taking a moment before a practice session or match to close your eyes and breathe slowly, while concentrating on inhaling through your nose and exhaling through your mouth, can help center both your body and mind.
The biggest payoff comes when meditation is used during the match itself. The time between points can become an intentional reset. One steady breath in and out while visualizing where you want to place your next shot can make a big difference. Taking a few minutes to picture yourself executing a serve or rally with confidence, imagining not just the stroke, but the sound of the ball, the feel of the racquet, and the flight of the shot, can create a stronger mental connection to success. This small habit prevents the mind from clinging to the previous point and directs attention to the task at hand.
A practical way to make meditation a regular practice is through “habit stacking,” which involves pairing it with activities you already do. Before play, it can be as simple as committing to five mindful breaths while lacing up your tennis shoes or as you walk onto the court. On match days, these rituals can extend into your warm-up and preparation routine, giving you a consistent mental anchor alongside your physical one.
Once competition begins, habit stacking also applies to the natural pauses built into tennis. That includes the break between points, as well as mental routines exercised during each changeover and set breaks. The key is to rehearse these behaviors during practice so they become automatic in match play. By embedding mindfulness into your existing patterns, you develop mental habits that withstand pressure and become a seamless part of your game.
The key is consistency, not perfection. You don’t need to meditate for thirty minutes a day to feel the benefits. Even small, regular practices help train the mind to stay present, to let go of distractions, and to focus on what matters most in the moment. As part of this month’s Happiness Project theme, I encourage everyone to mindfully incorporate meditation into your tennis routine. Start small, keep it simple, and notice how it changes both your performance and your enjoyment of the game. Paying attention begins with attention to yourself, and meditation is one of the most powerful tools we have to make that happen.
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Throughout 2025, I am dedicating the first full weekend of every month to exploring how ideas from Gretchen Rubin’s The Happiness Project (<- Sponsored Link) can spark greater enjoyment and happiness in tennis. This is a non-tennis book that I have come to believe everyone should read. Seriously, you should get your hands on a copy of this book and consider trying some of the techniques described by the author.
