Mindfulness is essentially focused attention, focused in the moment and without judgement. In climbing terms, this means staying focused on what is happening right now - sensations in the body, what you can see and hear and so on. The phrase "without judgement" means, without criticising yourself (eg "I'm not strong enough") or without comparing to the past or future (eg "I never manage to do cracks") and without comparing your performance to others. One simple exercise which can enhance this feeling of staying in the body is alternating between climbing quickly and fluidly, and climbing slowly and silently. To concentrate enough to manage this exercise should help you quieten your mind and stay focused in your body.
Concentrate on becoming aware of your body as a whole, the pressure of your feet upon the holds, where your centre of balance is, where your hips are in relation to your feet and the holds, how much or how little you are gripping the hand holds, and how much tension you may be holding in different parts of the body, even in your face! Once you become aware, try to release any unnecessary tension, and gently move towards greater balance. Often people are most unaware of the lower part of their body, and moving awareness into the hips, legs and feet can help you use this very strong part of your body more effectively. If you notice that your awareness drifts again, dont start mentally telling yourself off, simply re-centre and begin again. Watch for the mental chatter that we have, and if it becomes louder, again re-centre yourself into your body.
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