Mindfulness Muay Thai — Flow State Mental Training

It’s commonly known that a fighter must be focused. An unfocused, mentally distracted fighter doesn’t perform well. But, what isn’t commonly known is there are two types of focus. One that can help a little (or potentially overload and paralyse you), and one that taps into your flow state, unleashing your full potential. To understand what’s discussed in this post, you’ll need to have read the first two parts of this blog series:

MuayThai — Sport or Art?

MuayThai Flow State

I’ll pick up from where I left of in the last post, when I said:

“By freeing yourself from the distraction of attaching to thoughts as they flash though your mind, you will flow. Then the magic happens. To allow the shot to choose you, you must be totally present in the moment, and this requires practice. Without a doubt, daily meditation is the best way to train your consciousness in this way. And although this tool is practised extensively throughout Thailand, it’s an often overlooked element of MuayThai.”

If you’ve understood the first two posts, you’ll know the focus needed to access the benefits of flow state comes from a high degree of right brain hemisphere involvement.  Untrained mental focus will invariably activate the left hemisphere, generating too much analytical chatter: “When my opponent throws a push kick I must catch it and use counter x… “They’re a southpaw so I need circle away from his rear side… “If he clinches I need to… etc, etc.” This kind of focus will only get you so far, and easily fogs out your creative spontaneity and kills your flow.

Correctly training mental focus is difficult, it takes a lot of practice. Depending on where your consciousness is right now, you may or may not be ready to begin this kind of training. If this doesn’t fit for you right now, you’re not ready — come back a revisit this later. I guarantee at some stage it will click with you and suddenly make sense. For those that are ready, let’s begin.

“Acceptance of what is (in this moment), is totally compatible with what the current moment requires.” ~ Eckhart Tolle

For you to clear your head of all distraction (including your own chattering thoughts) and allow for a spontaneous response, you must learn to focus your consciousness on only what’s happening right now. Contemplating the past, or possible future outcomes will not help you right now, all you need is to be totally present in the moment. Meditation is the tool to achieve this objective and what I call mindfulness Muay Thai.

There are many ways to meditate, just as there are ways to fight. You’ll find some methods are more natural and easier than others — experiment to find what is most effective for you as an individual. We’ll begin your training with a body and breath meditation, which will also help you’ll realise how difficult it is to remain focused on just the present moment, and how much practice you’ll need.

Meditation 1: Body & Breath

This meditation will take about 8-minutes to complete. Begin by finding a comfortable position, laying on a matt or thick rug, or sitting on a firm straight-backed chair, or sitting on a cushion or meditation stool. If you’re sitting on a chair, allow your feet to be flat on the floor with your legs uncrossed, allow you spine to be straight so you posture supports your intention to be awake and aware. You shouldn’t be stiff and rigid, but balanced and dignified. If you’re lying down, allow your legs to be uncrossed with the feet falling away from each other, and place your arms at your sides, slightly away from you body.

Allow your eyes to close. Bring your awareness to the sensations where you body is in contact with what is supporting you. Spend a few moments exploring these sensations.

Then, gather your attention to focus on the physical sensations in both feet and ankles, moment by moment. See how sensations arise and dissolve in your awareness. If you don’t feel any sensations, that’s fine, just register a blank — you’re not trying to make sensations happen where there are none. Just feel what’s there.

When you’re ready, expand your attention to take in the lower legs. Then the knees. And the rest of the legs. Holding both legs now centre-stage in awareness. Take your time and feel for sensations that are already there, and see how they come and go.

Expand your awareness again now, up the body to your hips, the lower back, the lower abdomen. Gradually expand your attention up your body including the chest, upper back and shoulders.

Expanding again to include the left arm. Then the right arm. Then the neck. The face. And the head. Until you’re holding the whole body in awareness now. See if it’s possible to allow the sensations in your body to be just as they are, don’t try to control them in any way. Just listen to what is there, don’t try to make them different to how you find them.

For the final 3-to-4 minutes of the meditation, now bring your attention to the centre of your body, to the sensations in your abdomen as the breath moves in and out of your body. Notice the changing patterns of physical sensations here. If you like, you can place your hands on your abdomen to feel it rising and falling for a few breaths. Be fully alive to the sensations of breathing for the full duration of each in-breath and each out-breath. Don’t try to control the breath in any way, just let the body breathe itself.

Sooner or later, you’ll find that the mind has wandered away from focusing on the breath — thinking, planning, remembering, day-dreaming. When this happens, there’s no need to criticise yourself, simply acknowledge where the mind has been and then escort it back to focus on the breath and all the physical sensations that come with it. This wandering will happen time and time again, but remember the objective is to register where the mind has been and then gently bring it back to the breath.

Remember that the breath is always available to you, as an anchor that can bring you back into the present moment when you find your mind scattered and dispersed by the business of your life.

Meditation Training Frequency

Ultimately, meditate daily to develop your focus. For this first phase of your mental training, perform the breath and body meditation on 6-days out of the next seven. Be consistent, doing it once won’t help you, it takes practice. You wouldn’t expect to pick up a musical instrument and just play it straight away. If you tried once and assumed it was impossible to make music with the instrument you’d be wrong.

This body and breath meditation is a great starting out drill, which builds to a whole lot more — it’s the thin end of the wedge so to speak. If you’re ready, this will start a journey to unlock your true potential, in not just MuayThai, but in life. By understanding and feeling the difference between logical analysis and spontaneous, free, intuition, it’s an understatement to say you’ll not be the same again.

“The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift.” ~ Albert Einstein

By |2017-04-28T11:28:25+00:00February 25th, 2013|Mindfulness, Sport Psychology, Visualisation, Written Post|10 Comments


  1. News | Super Fight Series February 26, 2013 at 6:03 pm - Reply

    […] Link: Mindfulness Muay Thai — Flow State Mental Training | Heatrick Strength & Conditioning fo… Don Heatrick posted a link to SUPER FIGHT SERIES CHAMPIONSHIP's wall: How Muay Thai fighters can train to be "out of their mind" […]

  2. andyb March 29, 2013 at 9:42 pm - Reply

    Great article don!

    Not completely related but do you know much about visualisation? To give you an insight I’ve fought a couple of n class fights and obviously wish to eventually progress to a class standard. I sometimes try to visualise my ring entrance for an a class bout but I find it difficult to invoke the emotions that go with it which I know is probably the most important part, I also find it difficult to visualise in the first person. Is there anything else you feel I would be better off visualising or any other help you can offer. Many thanks, Andy

    • DonHeatrick March 30, 2013 at 9:59 pm - Reply

      Hi Andy,
      Thank you for your praise, I’m glad you’re finding the website useful.
      Visualisation is a very power tool for a fighter. To be honest it really warrants a post itself, but briefly I’d advise as follows:

      I’d expand “visualisation” to include other senses, rather than purely mental imagery. In fact, in your question you’ve hit the nail on the head, emotions or ‘feelings’ are also an important part of this tool. You experience reality through all 5senses; sight, sound, touch, taste and smell. Modelling your ‘visualisation’ to include as many of these senses as possible will help make it more real and useful.

      We all have more dominant senses, such as preferred learning sense – auditory learners prefer hearing the descriptive words (or reading them), visual learners prefer images, graphs or visual demonstration, kinaesthetic learners need to feel to learn etc. You may be heavily biased in one sense, but I’d suggest a combination of as many as possible will work best.

      If creating a mental image is problematic for you (visual imagery), try ‘feeling’ the experience too. Feel your movement as you walk to the ring side. Feel the sensations as you climb over the ropes, perform the sealing the ring and your wai kru rituals etc. I’m sure you’ll also find the first person perspective much easier to achieve using a kinaesthetic feeling approach. You’ll probably also ‘feel’ your way into better visual imagery too.

      Combine the imagery and feeling with the smell of the Thai oil, the taste of your gumshield and the sound of your ring entry music and you’re practising a powerful mindset preparation tool.

      I’ll put together a more thorough post in the near future, but this should get you going :)
      Let me know how you get on, and all the best in your fight career.

  3. Andy Brown April 2, 2013 at 1:43 pm - Reply

    Great advice don, thanks very much, think this will definitely help, thanks again, Andy

    • DonHeatrick April 2, 2013 at 5:21 pm - Reply

      No problem Andy, pleased to help. Let me know how you get on.

  4. ki June 18, 2013 at 9:30 am - Reply

    try to exercise your breathing, and feel the energy, then you focus on the energy and train this, with this energy you can do amazing things, in this way you can train your Chi, it’s an amazing experience, learn to control it. I’m also still learning.

    • DonHeatrick June 18, 2013 at 2:24 pm - Reply

      Thanks for contributing Ki.
      Breathing is a massively underrated element of all physical movement – we all believe something as fundamental and autonomous as breathing is not worth paying attention to… WRONG! There’s a lot more too it than meets the eye. I’m always learning too.

      It doesn’t matter what descriptive language or metaphors we use, Chi, Ki, asana practice etc. the fundamentals are really the same and applicable to anything and everything.

  5. […] There was a great blog I read a while ago on mindfulness and Muay Thai, you can find it at http://heatrick.com/2013/02/25/mindfulness-muay-thai-flow-state-mental-training/. It’s something I’ve only just started to explore and will share how it’s helping […]

  6. […] Part 3: Mindfulness Muay Thai — Flow State Training has now been published if you want some more… […]

  7. […] as flowstate. But this is just the start. With practice, you can achieve this clear state through meditation. The conscious mind becomes quiet and then answers come, and the right people and circumstances […]

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