This meditation practice is designed to help you perform optimally on race day.
It can be used in the starting corrals as you're getting prepared.
It can also be used throughout the week of your race to minimize anxiety and to increase focus.
You can use it as you're traveling,
At the expo,
And in moments in which you're starting to notice some anxiety or excitement about the race itself.
So begin by noticing your posture.
Bring awareness to your body and space,
Noticing the energy and the movement that you currently have.
Work to remain relatively still.
Plant your feet firmly in your shoes and on the ground,
Noticing your heels and the ball of your feet in your shoes,
On the ground or on the floor.
And work to stand tall.
Bring awareness to your posture,
Trying to stand as tall as you can through the crown of your head,
Placing your arms either on your hips or letting them rest gently at your side.
Knowing that standing tall helps build confidence.
The next step is to focus on your breathing.
Taking one hand,
Place it on your belly button,
And start by just noticing the sensations of breathing.
Work to take slow,
Deep,
And rhythmic breaths,
Trying to feel the expansion in your abdomen as you breathe in.
Breathe slowly in for a count of five,
And then slowly exhale for a count of five.
Do this as long as you'd like,
Taking at least three cycles of breathing,
Into five and out to five.
Remaining focused on breathing and remaining tall in posture with your hand on your belly,
Notice what's around you.
Connect to the senses of the experience that's unfolding in front of you.
In your mind,
Make mention of what you see,
Noticing the colors,
The textures,
The landscape.
Notice what it is you hear,
The chatter of those around you,
The excitement,
The wind,
The breeze.
Driving your focus to senses helps you become more aware of your surroundings,
And it helps you focus on something other than thoughts in your mind.
Next,
Connect to gratitude.
For just a moment,
Connect your energy to the positive aspects of what you have in front of you.
Be grateful for the work and dedication you put into your training to get you here in this moment.
Consciously remind yourself of three things that you are grateful for that led to this achievement,
Making them clear,
Specific statements.
I am grateful for.
Next,
Connect to community.
Notice those around you.
Notice this community of like-minded individuals,
All passionately pursuing dreams,
Goals,
And performance.
Be grateful for the ability to have this connection to others around you.
Feel their presence,
Feel their energy,
And generate a quick statement of gratitude for them.
Also,
In your mind,
Connect to gratitude for the others who helped you get here today.
Be grateful for your coach,
Your friends,
Your family,
Your training partners.
Keep each of them in your mind just briefly,
Giving them a quick internal recognition of thanks.
Next,
Connect to your mind in a positive,
Proactive way with three I Am statements.
These I Am statements are intentions that are clear and crisp about what you're about to do.
I am going to manage my pace.
I am going to enjoy this experience.
I am going to ensure that I focus on what I can control.
These are just ideas.
Make them specific and pertinent to you.
And then finally,
Come back to your breath,
Reminding yourself to stand tall with your hand on your belly.
Three big,
Deep breaths in through the nose and out through the mouth as you visualize your success today.
You're ready.
Good luck and have fun.
