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 In this episode, Coach Jack introduces young athlete Tenley to the fundamentals of sports psychology. They discuss how the mind influences sports performance, focusing on confidence, attention, and meditation. Through relatable examples, Tenley learns how managing her thoughts and attention can boost her confidence and help her handle mental challenges in sports. The episode highlights practical strategies, like mindfulness and focusing on controllable actions, empowering athletes to strengthen their mental game and improve both their performance and overall experience in sports. 

Introduction to Part X and the North Star (00:00:00) Explains the concept of "Part X" as the internal voice of fear and self-doubt, using the North Star analogy.

Identifying Fear and Self-Doubt (00:01:09) Discusses how fear, especially fear of failure in basketball, is fueled by Part X and how thoughts aren't always true.

Personal Experiences with Part X (00:02:23) Speaker 1 shares personal struggles with self-doubt and emphasizes the importance of not feeding Part X.

Activity: Naming Part X Voices (00:03:32) Stanley identifies his common fears, both in sports and daily life, to increase self-awareness.

Introduction to Meditation (00:04:12) Introduces meditation as a tool for gaining control over attention and explains its various forms and purposes.

Meditation Instructions and Preparation (00:05:42) Guides Stanley through the physical setup and mental approach for meditation, focusing on posture and breath.

Breath Meditation Technique (00:06:38) Details the specific breath meditation practice, including where to focus attention and how to handle distractions.

Practicing Meditation and Handling Distractions (00:08:42) Explains how to deal with boredom and distractions during meditation, emphasizing returning attention to the breath.

Guided Meditation Practice (00:09:51) Leads Stanley through a short meditation session and discusses his experience and challenges.

Assigning Meditation Homework and Wrap-Up (00:11:01) Assigns daily meditation practice as homework, checks in on Stanley’s feelings, and concludes the session.

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