I got into surfing and yoga many years ago for the mindfulness and release it provided me. They both allowed me to 'get out of my head', cleared my mind, feel alive and relaxed at the same time and most importantly be 'present'. However some might question how an energetic sport like surfing can be 'mindful'? So lets explore mindfulness through the lens of surfing and yoga.
Both can offer relaxation and inner peace, as well as strength from the inside out. Surfers find harmony with the waves, while yogis cultivate balance on the mat. When you bring your attention to any one thing, being present in that moment and being fully immersed in something, is mindfulness. When I started surfing the concentration and commitment it required from me, made it both mediative as well as energising and the time flew by when i was in the ocean. I leave the ocean feeling content, buzzing, calm and 'lighter'... like I've washed away my worries.
Let’s dive into some effective mindfulness rituals that can enhance your experience both on the board/mat and off.
Understanding Mindfulness
Mindfulness is about being fully present in the moment. It also enables us to oberserve our thoughts and emotions without judgment. Research shows that practicing mindfulness can decrease anxiety by up to 58% and lower stress levels significantly. For surfers and yogis, mindfulness is just part of their practice and can transform each session into a more profound and enriching experience.
The Synergy Between Surfing and Yoga
Surfing and yoga share a strong connection focused on harmony between body and mind. Surfing demands physical skill, balance, and focus, while yoga fosters these attributes through fluid flowing movements and breath work. Statistics reveal that combining yoga with surfing can enhance balance and flexibility by as much as 20%. You build strengthen in both yoga and surfing and can prepare the body for surfing with yoga before as well as 'after' a surf (stretching, creating mobility and keep the muscles healthy)
I simply wouldn't do one without the other.
Pre-Surf Mindfulness Rituals
Alowing some time to warm up the body, stretch and practice breathing tecniques is a great way to prepare the mind and body and can enhance your experience.
Breathing Exercises
Before you hit the waves, find a comfortble position (seated, laying down or standing on the beach) close your eyes and take a few slow, deep breaths. Inhale deeply for a count of four, hold, and exhale for a count of six. This simple practice (or any breathing practice) can clear your mind, slowing the heart rate, calm the nervous system, giving you more focus to be ready for whatever awaits you.
Here's a video of a breathing technique on our blog that you might find useful to try 'Box Breathing'
Visualisation Techniques & setting Intensions
Picture your surf session before you paddle out. Visualise yourself gliding effortlessly on a wave. This mental exercise not only boosts confidence but also decreases pre-surf anxiety (especially with breathing exercises or just breathing slow and consciously). In fact, athletes who use visualisation techniques can improve performance by 10-25%.
After breathing, spend a moment reflecting on your intentions and give yourself one or two goals, like "Be fully present while catching waves" or "Welcome challenges during yoga." According to studies, writing down goals significantly increases the chances of accomplishing them—by as much as 42%.
Grounding Practices
Seek a quiet spot on the beach and reconnect with nature. Stand barefoot in the sand and focus on how it feels under your feet. Listen to the waves crashing and watch the horizon. This practice helps ground you in the present, calming pre-surf jitters and preparing you for a fulfilling session.
Yoga Warm Up & Stretch
Maybe you haven't had time for a stretch at home, you're in your wetsuit and on the beach already, eager for that surf... why not do a quick sun salution on the beach, or simple yoga stretches like lunches, downward dog, or some of your favourtie poses that open up your body.
Check out more suggested stretches for surfer in our previous 'Yoga For surfer: Get Surf Fit' post on our blog.
Mindful Movement on the Board
While surfing, each movement can become a mindfulness practice.
Engaging the Senses
As you ride a wave, consciously engage all your senses. Feel the cool water, hear the crashing waves, and take in your surroundings. Research has shown that engaging the senses can lead to a more satisfying experience, making every moment on the board feel richer and more rewarding. Not to mention you should be looking "up", along the wave and paying attention around you when surfing, to watch out for other surfers and not be looking down at the board!
Post-Surf Reflections
After your surf session, take some time to reflect.
Journaling
Journaling your experiences helps unpack thoughts and emotions after being in the ocean. Write about the rides you took, your feelings during each wave, and any lessons learned. Engaging in just 10 minutes of journaling can reinforce what you’ve practiced and track your progress over time.
Gratitude Practice
Cultivating gratitude can significantly improve your overall experience. Whether it’s being thankful for the beautiful waves or your health, acknowledging what you appreciate can elevate your mood. Studies show that practicing gratitude can increase happiness levels by 25%.
Integrating Mindfulness into Your Yoga Practice
Just as surfers benefit from mindfulness rituals, yogis can amplify their sessions with similar practices.
Breath Awareness
Before your yoga session, dedicate a few moments to notice your breath. Observe its natural rhythm and flow. Focusing on your breath for just a couple of minutes can greatly enhance your concentration on the pose and your connection to your body in your practice.
Mindful Movement
As you flow through your practice, pay attention to how each movement feels. Notice the sensations in your body, from your fingertips to your toes. This awareness can deepen your connection to your practice, making each session more fulfilling. Like water and the waves, find fluidity in your movement, be in the practice as you transition from one pose to another and keep that 'ego at bay' - it's not about the pose, but the whole journey and practice!
Slow it down... doesn't necessarily make it easier, but often harder, stronger and more powerful (and mindful!)
Closing Reflections
After your yoga practice, it’s vital to take time for reflection.
Closing Meditation
Finish your session with a short meditation and this can be done in Savasana or in a comfortable seat. Close your eyes, and come back to the breath, feel the body and sensations within the body. This simple act can enhance your sense of peace and and gratitude... instead of rushing of the mat to move onto something else. Stay with the residue of the practice and move in the world with that new sense of calm, clarity and as I like to call it "yoga buzz!"
Carrying Mindfulness into Daily Life
Integrating mindfulness rituals into surfing and yoga can create deeper, more enriching experiences. Cultivating peace and presence through these rituals enhances your time on the board or mat and enriches daily life.
Embrace Mindfulness in Your Practice
Incorporating mindfulness rituals into both surfing and yoga leads to more meaningful engagement with each practice. From pre surf warms to being present' on the waves and the mat, these rituals help you connect to the present moment and the world around you. Whether you are a seasoned surfer, a dedicated yogi, or someone seeking balance, these mindfulness rituals can awaken a deeper awareness and appreciation for your journey.
Engage in these practices and let mindfulness guide your experiences, both in the ocean and on land.
Thanks for reading and if you want to come and exprience some mindful surfng and rooftop yoga overlooking one of the most stunning surfing beaches in the world....
Check out our Morocco Adventure in 2025 - a few spaces left!
Come surf, travel, breathe, relax, yoga to your hearts content on our next Wild & Free Adventure.
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