Learn the High Performance Mindfulness tools that Emma Murray has used to guide AFL teams to premiership glory, Olympic athletes to the podium, Australian cricketers to Test debuts and motorsport drivers to championships. This self-paced program contains 8 online video modules - only 15-20 minutes each. We recommend you do them over a 4-8 week period - 1-2 modules per week. In addition to the core course modules, there are valuable resources to help you throughout your 365-day subscription including a library of interviews with Emma's athletes and powerful visualisations and breathing routines to help you perform at your best.

Is this course for me?

High Performance Mindfulness is for anyone who plays sport and wants to learn how to bring their best in each and every performance moment. Perhaps that's your social golf game, or your local fun run or your social tennis match. The HPM tools that help elite athletes perform at their best on the big stage will also help you no matter what level you’re at.

Hear how HPM has helped Olympic champion Cate Campbell

Program Resources


    Emma's guided breathing exercises will help you switch off your fight or flight response and ground your focus in the moment.


    Hear from some of Emma's elite athletes on how they apply the tools of High Performance Mindfulness to prepare themselves for competition.


    Visualisations and meditations are the secrets to success of many of the world's elite athletes. This program includes powerful visualisations recorded by Emma for you.


Scott McLaughlin

Supercars champion

From the very first meeting with Emma, she had answers where I didn’t have answers before. Now I was clear on what had happened when I blew up in my race and I had solutions to make it better next time. That’s what I was truly excited about... She had that belief and trust in my ability and what I could do and said if I stuck to what she taught me I could come back stronger... and I certainly did.

Will Pucovski

Youngest Australian Test Cricketer

Not only did Emma change the way I go about my cricket, she changed my whole life.



If you’ve been lucky enough to watch Emma Murray doing her work, as I have with the Richmond Football Club, it’s something you never forget. You remember her guiding a dozen bleary-eyed footballers at dawn through their motivation for another gruelling day of training. Her coaxing an entire auditorium of grown men - coaches included - out of their anxiety or distraction or ego, and into a performance mindset before a cutthroat final. In essence you remember an elite mindfulness coach, poised at the top of her game, working to bring out the best in already elite athletes, offering them a chance to unburden and breathe, focus and release, perform and excel. Emma’s a wonder.

Course curriculum

  • 1

    Getting Started

  • 2

    Interactive Workbook

    • Your HPM Workbook

  • 3

    Module 1 - Control Your Mindset To Own Your Skillset

    • The Power of the Mind

    • Module Resources

  • 4

    Module 2 - It's All About Awareness

    • Self Awareness is Key

    • Module Resources

  • 5

    Module 3 - Where's Your Focus?

    • One Focus - One Flashlight

    • Module Resources

  • 6

    Module 4 - It Starts With STOP

    • Introducing The STOP Tool

    • Module Resources

  • 7

    Module 5 - The 'O' In STOP

    • Are You Ready To Shift?

    • Module Resources

  • 8

    Module 6 - Progress with A-Game Action

    • Stepping Into Your A-Game

    • Module Resources

  • 9

    Module 7 - Setting Yourself Up For Success

    • Preparation is Everything!

    • Module Resources

  • 10

    Module 8 - Performance Time

    • Managing the Demon of Expectation

    • Module Resources

    • My Mind Map

    • Next Steps

  • 11

    Athlete Interviews

  • 12

    Visualisations and Breathing Routines

    • Sleep guided visualisation

    • Acceptance Mind and Body guided visualisation

    • Pre-performance guided visualisation

    • Bodyscan meditation

    • A-Game/B-Game guided visualisation

    • 5 senses recorded mindfulness activity

    • Can-do Mantra guided visualisation

    • Overcoming Overwhelm guided meditation

    • Using Gratitude to Create Your Best Day guided visualisation

    • Physical anchor guided visualisation

    • Take 5 Breathing

    • 3,4,5 Breathing

    • 4,7,8 Breathing

    • Box Breathing