Hey. .I will give you an answer for the easier question. The first one is largely peronalized. But for how to meditate for a tournament. The key is specificity. First go through your breathing cycle, until your mind is completely void. Then picture the arena. If you are doing forms then you want to picture yourself doing your form with perfect form and lightning speed. Your mind will believe a lie if you tell it that enough. Picture the judges and where you are in relation. It is all about specificity. You want your body to "recognize" the situation when you get into it.
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