I had the absolute pleasure earlier this week of attending the book launch of Julia Bradbury's new Sunday Times Bestseller: Hack Yourself Healthy. I also bought her earlier book, Walk Yourself Happy. Julia herself is vivacious and vibrant, though she has overcome many health challenges in recent years. Her books are a shout-out to living life on your own terms and making sure you follow a healthy pattern on repeat.

I am loving the enthusiasm, excitement, and joie de vivre in them.

At the same time, the UK-based charity, Riders Minds, who offer support for the mental health of equestrians from all walks of life, have declared September Suicide Awareness Month, sharing powerful articles and resources for riders who are struggling.

As the UK prepares for autumn and winter, I am reminded once again that we humans are wrestling with the pressures of simply being human. Mental health issues are everywhere—not just when it’s cold or wet. Loneliness has become an epidemic of our time. More and more people are stumbling through life rather than thriving and blossoming.

We stagger through our days—overcommitted, distracted, and overwhelmed—only to fall into bed exhausted, where we either struggle to sleep or wake at 3am with anxiety and dread.

If this is you, take heart—you are not alone, and there is help out there.

Scientists across the globe, studying physical, mental, and emotional health, are saying very much the same thing: we need a plan, not just a pill. A plan that becomes a pattern. Good habits around both physical and mental health are imperative if we are to live happy and fulfilling lives.

I have long espoused the importance of good breathing habits—for managing anxiety, improving performance, and unlocking the Zone. And this naturally leads us into one of the most powerful tools available to riders: meditation.

What is Meditation, Really?

At its core, meditation is a practice of mindfulness—training your mind to stay in the present moment. For riders, this means learning to quiet the mental chatter and truly tune in to your horse, your body, and your environment.

Think of it as strengthening your mental muscles. Just as physical exercises improve your posture and strength in the saddle, meditation helps your mind remain calm and focused—even under pressure.

Why Riders Struggle with Focus

If your mind has ever raced before a competition, or you’ve found yourself overthinking during a ride, you’re not alone. Common struggles include:

• Performance anxiety – worrying about mistakes or outcomes.

• Distractions – comparing yourself to others or external pressures.

• Mental fatigue – juggling horses, work, family, and life.

These challenges don’t just affect you—they affect your horse. Our equine partners pick up on our energy. A scattered rider often creates a scattered horse.

How Meditation Builds Focus for Riders

Meditation works by rewiring your brain to handle stress and remain present. Specifically, it helps riders:

• Enhance mental clarity – focusing fully on exercises or courses.

• Reduce performance anxiety – calming the nervous system.

• Strengthen mind-body connection – heightening awareness of cues and aids.

• Increase resilience – recovering quickly from frustration or mistakes.

Simple Meditation Techniques for Riders

The beauty of meditation is that it doesn’t have to be complicated. Try this today:

• Find a quiet spot and sit comfortably.

• Inhale through your nose for a count of 4.

• Exhale through your mouth for a count of 4.

• Repeat for 3-5 times initially, and build as you feel comfortable.

This simple exercise calms your system and re-centres your focus before or after a ride.

When to Meditate as a Rider

Even a few minutes can make a big difference. Try meditation:

• Before a ride – to clear your head and set your intention.

• After a ride – to reflect and release tension.

• Before competitions – to steady nerves.

• During downtime – to build resilience.

What Riders Are Saying

Riders who integrate meditation into their routines often describe feeling more grounded, confident, and connected.

One of my clients used breathing and visualisation to overcome a fear of jumping after a bad fall. She went on to win the SA Junior Eventing Championships.

Another found meditation helped her stay calm in competition, focusing on her performance instead of comparing herself to others. Suddenly, she was in the line up again, and people were asking her what she was doing, to be riding so well.

Clients jumping at all levels have reported astounding results from the very simple technique of focussing on good breathing technique before and during their jumping rounds.

Why Meditation Matters for Equestrians

Riding is not just a physical activity—it is a mental and emotional partnership. Meditation helps you bring your best self to that partnership.

It won’t erase nerves or challenges, but it will help you navigate them with presence and grace. Meditation isn’t just about training your mind—it’s about deepening your bond with your horse and unlocking your full potential.

Ready to Strengthen Your Mental Game?

If you’d like to build focus and confidence alongside practices like meditation, my Foundations of Focus course is a 6-week online, guided, journey designed to transform your riding from the inside out.

Email me at [email protected] to find out when the next course starts and to book your FREE Mindset Mapping webinar.