Learn the High Performance Mindfulness tools that Emma Murray has used to guide AFL teams to premiership glory, Olympic athletes to the podium, netballers to grand final greatness, Australian cricketers to Test debuts and motorsport drivers to championships. This self-paced program contains 8 online 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 netball and wants to learn how to bring their best in each and every performance moment. It's the same HPM tools that have helped other elite athletes perform at their best on the big stage and it will help you reach your potential on and off the court.

Hear how HPM has helped Diamond's player Maddy Turner

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.

Course curriculum

  • 1

    Getting Started

    • Introduction

    • Getting Started

    • How Will This Course Help Me?

    • The Resource Library

    • Support

  • 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

    • Maddy Turner

    • Sophie Garbin

    • Cate Campbell

    • Dylan Grimes

    • Will Pucovski

    • Morgan Mitchell

    • Scott McLaughlin

    • Oscar Piastri

    • Trent Cotchin

    • Tiffiny Hall

    • Jack Riewoldt

    • David Astbury

  • 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