Session 7: Meditation

5 things you need to know to begin a meditation routine with Melbourne Victory Men’s Captain, Josh Brillante

Hi everyone and welcome back to WorkSafe’s Health and Wellbeing program!

Today, I’ll be penning my thoughts on how meditation is important to me and my role at Melbourne Victory and five tips on how you can begin your journey to incorporating meditation into your weekly routine with a few simple tips to guide you in the right direction and get you on the path to positivity.

We all work in environments with different degrees of pressure and my role as Melbourne Victory’s captain is no different. I’m not only responsible for my performance on the pitch but the performance of the team as a whole and representing the Club on and off the pitch to the upmost degree.

As a footballer, the times you are switched on are as important as the times you are switched off. Being switched on all the time takes its toll mentally and the time I get away from the training field or an away trip is super important to me to recharge the batteries and get ready to perform at my best when I need to.

Spending time with friends and family – including my six-month-old – is something I enjoy immensely and enjoying time with the people important in my life allows me to enjoy football even more. Time to myself is part of my recharge routine away from football and incorporating meditation into this time has become something that is a staple of how I prepare to go again. As a professional sports player – on the outside – being physically 100% is what people think will allow you to perform at an optimal level. Being mentally 100% is just as important to me.

This is the same for anyone in any profession and although there might be times you are not physically or mentally 100%, you should be doing what you can to get those numbers back to 100% and meditation is part of my routine to get me to do that.

So here are my five tips to begin your meditation routine.

1. Trust the process

There’s no coincidence people swear by meditation and how it helps them be mentally prepared for anything that comes their way. Whether that be people in professional sport or in an office environment, meditation has proven to be beneficial at all levels so believe the facts and be ready to give it 100 percent.

2. Be disciplined, make it a habit

A routine can only be completed if you are disciplined, determined and make it part of your process. Just like brushing your teeth or eating breakfast, these routines are part of your everyday life so make sure your time to meditate is just important as some of your everyday processes. If you don’t make it important, it won't be important.

3. Think linear

Your time to meditate is a time for you to think linear. Think about what you have to do and do it. Don’t think about anything else during this time and allow yourself to be as clear as possible. Mindfulness will help you think linear. It’s the process of focusing on being intensely aware of what you’re sensing and feeling in the moment without interpretation or judgement.

4. Breathe

The key to all meditation is breathing. Whether you are performing a meditation routine or just breathing deeply, focusing on your breathing patterns is important for your mental and physical wellbeing. As well as being important for meditation, deep breathing lowers your heart rate and allows more oxygen to pass through your lungs to allow your body and mind to perform. Meditation is not meant to be complicated. Something as simple as deep breathing in a quiet room can help you start your journey to meditation.

5. Find out more

Once you’ve done the simple stuff, you can always find out more about meditation on the internet or there are a range of apps that can be really helpful in either guiding you in the right direction for techniques or setting your routines. These include Headspace, Calm, Ten Percent Happier and Simple Habit.

I hope these tips can help you in your journey into meditation and don’t forget, you can get more tips about preparing yourself to perform at your best mentally in the workplace with WorkSafe’s WorkWell Toolkit.