Chess and Meditation

Mindfulness for Competitive Chess

It is common in the modern era to see elite grandmasters preparing for tournaments by utilizing workout routines that keep their bodies in shape. Much has been written about the essence of physical fitness to maintain a high level chess game. However, there is another side of the same coin that is not discussed nearly as often: the importance of mental fitness and emotional balance. Research has proven that physical and mental health is inextricably related. Therefore, both must be taken seriously in order to attain optimal shape for tournament players. Fortunately, we all have the capability to work on this aspect of the game with a simple, yet extremely effective practice: mindfulness meditation.

Many years before our beloved game was invented in the Gupta Empire of India around 6th century CE, ancient Vedic schools were introducing meditation to their followers in the same geographic region as early as 1500 BCE. These schools would go on to form Eastern faiths and philosophies practiced today, such as Buddhism, Hinduism, Taoism, Sikhism/Jainism, and more. It is no coincidence that these schools of thought are highly intellectual and challenging to understand, much like chess. In order to comprehend and execute complicated, layered concepts, our brains must be in the best shape. While mindfulness has received significant mainstream attention and practice worldwide over the past decade, it is particularly beneficial for chess players. 

Mindfulness, just like chess, is something that is able to be practiced by anyone, anywhere, in any capacity. From the folks who voluntarily engage in multi-day silent retreats to those who take a few deep breaths in their car before going into work and everyone in between, there is truly no correct way to meditate. Research has shown that sustained meditation can change the brain’s structure and increase areas responsible for decision making, logic, and emotional regulation. Given its convenience and ability to be a vehicle towards mental balance, every competitive chess player can benefit from adding this practice to their health routine. Here are several specific ways mindfulness can be a useful tool for the tournament player: 

1. Decision making under pressure 

Tournament level chess is extremely complex and cumbersome with many layers. As a player progresses in strength, they must increase important visualization skills to see multiple moves ahead. Opponents' resources and ideas must be considered and analyzed, and the calculation must be accurate. This all requires an extremely high degree of mental precision. Meditation  enhances the brain’s prefrontal cortex, in areas responsible for executive functions such as logic and decision making. The stronger this part of the brain is, the more accurate your moves will be. 

2. Checking your intuition and first reaction 

All competitive players have been there. They see a move and/or tactical sequence that they think is deadly and wins the game on the spot. They are eager to surprise the opponent with brilliance so they confidently, quickly play the move, hit the clock, and feel like a genius. A few minutes later, much to their chagrin, they realize that the move wasn’t a brilliance, but a blunder. They missed that one way out, and now down material for nothing. Instead of a genius, the player feels like a loser and would give anything to take that move back. They played a great game, but just got too excited in the end. Mindfulness teaches us to investigate and observe emotions without judgment. Consequently, a tournament player who is also a practitioner of mindfulness is much less likely to blindly trust intuition and let feelings get in the way of objectively analyzing the move and spotting responses from the opponent that may be initially overlooked. 

3. Ignoring distractions in game and off the board 

It is important to remember that tournament chess players are human. They each bring their own unique circumstances, experiences, and perspectives to the board. Tournament players also have lives outside of the chess board. Sometimes, the game represents something much larger and complex. This presents an opportunity to lose focus or distort perception on your main goal: making the best moves. Mindfulness teaches us to focus on our breath for the duration of each practice. As your mind becomes distracted and wonders off, you are taught to come back to the breath. The exact same process can be extremely useful for chess players when dealing with external factors, especially in high pressure games with money on the line.

4. Bouncing back after tough results

Every single tournament player has tough losses and bad results. No matter how talented and skilled they may be, this is bound to happen. When I played in chess tournaments, I would often let early round losses to lower rated players get to me and dictate my mindset for the rest of the rounds. If I had a bad tournament overall, I felt I had to have an exceptional result during the next event to make up for it, leading to even more disappointment. I saw many of my peers experience the same thing, as it is only natural. Mindfulness teaches the incredible skill of letting go of heavy and tough emotions. Even though this can be extremely difficult in a short amount of time, it is necessary in order to sit down at the board and play proceeding rounds with a clear, fresh headspace, giving the player the best chance of a more ideal result. 

5. Keeping things in perspective

Chess, especially at the competitive level, is a game of ups and downs. Players execute brilliant sacrifices and make embarrassing blunders. This is all part of the long road of becoming a better overall player. Unfortunately, this road is filled with continuous roadblocks and setbacks, despite the successes. It is up to the competitive player to not lose hope and keep playing in tournaments when these moments arise. With increased emotional regulation and executive reasoning skills as a result of mindfulness practice, competitive players are more likely to see the big picture, keep things in perspective, and identify what they need to work on when tournaments don’t go as expected. Most importantly, it shouldn’t be forgotten what drew us to this beautiful game in the first place: it’s FUN and we love it. 

It is important to note that while meditation is an incredible practice, it is not a golden ticket that has all the answers. It just is a tool that assists a person in navigating life’s innate challenges. As someone who grew up playing in chess tournaments throughout middle school and high school, I am confident that incorporating mindfulness into my daily life would have helped me realize that my struggles over the board were primarily psychological, not a lack of understanding or strength in the game, unlocking my full potential. At the very least, it would have made me a more competitive player, if not stronger in rating. As the global cultural paradigm shifts towards valuing strong mental health, I am confident there will be more athletes, chess players and non-chess players alike, embracing this practice.