Objectives <p>This study investigated the impact of mindfulness training on psychological resilience and performance in competitive ballroom dancers.</p> Method <p>Utilizing a mixed-methods approach, 120 dancers were randomly assigned to intervention and control groups for a 12-week mindfulness program. Quantitative data from resilience scales, mindfulness questionnaires, and performance metrics were complemented by qualitative insights from semi-structured interviews with 24 participants.</p> Results <p>Results revealed significant improvements in psychological resilience, mindfulness levels, and dance performance in the intervention group. Dancers demonstrated enhanced emotional regulation, focus, and partner communication. The study also explored the relationship between resilience improvement and technical score advancement, finding a strong positive correlation (<i>r</i> = 0.76, <i>p</i> &lt; 0.001).</p> Conclusions <p>These findings suggest that mindfulness training can be an effective strategy for enhancing both the psychological well-being and competitive performance of ballroom dancers. The research contributes to the growing body of literature on mindfulness in sports psychology while offering specific insights for the dance community.</p> Preregistration <p>This study is not preregistered.</p>