The meditation world offers many techniques, but they largely fall into two categories: practices that stabilize attention and practices that investigate experience. In traditional terms: samatha (calm abiding) and vipassana (insight). Understanding these two approaches helps athletes choose practices that match their needs.

The Two Paths

Concentration (Samatha)

What it is:

Focus: Stabilizing attention on a single object

Objects used: Breath, mantra, image, sensation

Goal: One-pointed concentration, mental stability

Experience: Calm, clarity, reduced mental noise

Endpoint: Deep states of absorption (jhana in Buddhist terms)

Athletic relevance: Focus training, calming

Insight (Vipassana)

What it is:

Focus: Investigating the nature of experience

Approach: Observing what arises without attachment

Goal: Understanding how mind and experience work

Experience: Clarity about thoughts, emotions, sensations

Endpoint: Wisdom about the nature of experience

Athletic relevance: Self-knowledge, pattern recognition

The Relationship

How they connect:

Traditionally sequential: Concentration first, then insight

Concentration supports insight: Stable mind sees more clearly

Insight deepens concentration: Understanding reduces distraction

Both valuable: Different purposes, complementary benefits

Modern approaches: Often combined in single practices

Concentration Practices for Athletes

Breath Concentration

Classic focus training:

Method: Attention on breath sensations at one location

Variations: Nostril, chest, belly

When mind wanders: Return to breath

Progression: Longer periods of unbroken attention

See: Breath as bridge

Mantra Concentration

Word-based focus:

Method: Repeat a word or phrase with attention

Benefit: Gives the mind something specific to do

Progression: Deeper absorption into the mantra

Application: Pre-competition centering

See: Mantra meditation

Kasina Practices

Visual concentration:

Method: Focus on a visual object (candle, colored disc)

Then: Close eyes, hold the after-image

Benefit: Develops powerful concentration

Application: Less common for athletes but effective

Counting Breath

Structured concentration:

Method: Count breaths 1-10, then restart

Lost count: Start over at 1

Benefit: The count provides clear feedback

Progression: Fewer restarts indicates improving focus

Insight Practices for Athletes

Body Scan

Investigative awareness:

Method: Systematic attention through the body

Observation: What sensations are present?

Noting: Not changing, just observing

Insight: Sensations are constantly changing

See: Body scan meditation

Noting Practice

Labeling experience:

Method: Label what arises (thinking, feeling, hearing)

Effect: Creates distance from content

Insight: Thoughts are events, not facts

Application: Understanding mental patterns

See: Noting technique

Open Awareness

Choiceless attention:

Method: Aware of whatever arises without preference

No object: Everything is the object

Insight: Experience flows constantly

Advanced: Requires some concentration foundation

See: Open awareness meditation

RAIN Practice

Emotional investigation:

R: Recognize what's present

A: Allow it to be there

I: Investigate with kindness

N: Non-identification (this isn't "me")

Application: Working with difficult emotions

Which Should Athletes Use?

Concentration Emphasis When:

Focus is the primary need:

Competition preparation: Settling the mind before performance

Calming anxiety: Reducing mental noise

Sleep enhancement: Quieting for rest

Chaos recovery: After difficult performances

Quick sessions: Short time requires direct focus

Insight Emphasis When:

Understanding is the primary need:

Pattern recognition: Learning your mental tendencies

Emotional intelligence: Understanding what you feel

Post-competition reflection: Examining the experience

Longer-term development: Building self-knowledge

Addressing recurring issues: Why do you do what you do?

Combined Approach

Often the best answer:

Start with concentration: Stabilize, then investigate

Use both in one session: Settle, then open

Different sessions for different purposes: Concentrate sometimes, investigate others

Match to need: What does today require?

Practical Integration

Sample Concentration Session

For focus development:

Settle (2 min): Arrive, breathe naturally
Focus (15 min): Attention on breath at nostrils
Return (ongoing): When distracted, gently return
Deepen: Each return strengthens concentration
Close (2 min): Gradually expand awareness

Sample Insight Session

For pattern recognition:

Settle (2 min): Basic calming
Open (15 min): Notice what arises
Note (optional): Label thoughts, feelings, sensations
Observe patterns: What keeps arising?
Close (2 min): Return to ordinary awareness

Combined Session

Integration approach:

Settle (2 min): Basic calming
Concentrate (8 min): Build stability
Open (8 min): Release object, observe what arises
Return to anchor (2 min): Stabilize before ending
Close: Transition to activity

Competition Application

Concentration for Performance

When to use:

Pre-game: Settle and focus mind

Between plays: Quick concentration on breath

Pre-shot routines: Focused attention on task

Anxiety management: Concentrate to calm

Insight for Learning

When to use:

Post-competition: What happened mentally?

Slump investigation: What patterns are present? See breaking slumps.

Emotional awareness: Understanding your reactions

Long-term growth: Self-knowledge for development

Common Questions

Which Is Harder?

Difficulty comparison:

Concentration: Simpler instructions, but demanding execution

Insight: More complex understanding, but less forced

Individual variation: Some find one easier than the other

Both require practice: Neither is instantly mastered

Can I Do Both?

Combining approaches:

Yes: They're complementary

Traditional order: Concentration first

Modern approaches: Often combined

Practical answer: Match to your needs

Which Is Better?

False dichotomy:

Neither is superior: Different purposes

Athletic performance: Often concentration-weighted

Personal development: Often insight-weighted

Complete practice: Includes both

How Deep Should I Go?

Depth questions:

Concentration: Deep absorption isn't required for athletic benefit

Insight: Deep insight isn't required for practical benefit

Athletic focus: Practical level is sufficient

Interest: Go deeper if drawn to it

Building Both Capacities

Weekly Structure

Sample schedule:

Monday, Wednesday, Friday: Concentration sessions

Tuesday, Thursday: Insight sessions

Weekend: Longer combined session

Or: Alternate concentration and insight daily

Monthly Progression

Development over time:

Month 1-2: Concentration emphasis (build stability)

Month 3-4: Add insight practices

Month 5+: Combined and alternating

Ongoing: Both capacities developed together

Long-Term Integration

Mature practice:

Flexible: Use what the moment requires

Intuitive: Know which approach suits the need

Integrated: Concentration and insight support each other

Applied: Both serve athletic performance

Key Takeaways

Two main types—concentration (samatha) and insight (vipassana)
Concentration stabilizes—one-pointed focus on an object
Insight investigates—observing the nature of experience
Both valuable—different purposes, complementary benefits
Athletes need both—concentration for performance, insight for learning
Start with concentration—stability supports investigation
Apply to needs—match approach to what the situation requires

The Return app supports both concentration and insight practices with flexible interval timing. Build the complete meditation practice that enhances athletic performance.

Return is a meditation timer for athletes developing comprehensive mental skills. Train both focus and awareness for complete performance. Download Return on the App Store.