Hello and welcome to this guided meditation for marathon training.
This session is designed to help you focus,
Reduce anxiety and visualise success on race day.
So find a comfortable,
Quiet place to sit or lie down and let's begin.
Take a moment to settle in.
Close your eyes gently and take a deep breath through your nose,
Filling your lungs completely.
As you exhale slowly through your mouth,
Release any tension you may be holding.
Let's do this a few more times.
Inhaling deeply and exhaling slowly.
Allowing your body to relax with each breath.
Let's do a quick body scan to release any tension.
Starting at the top of your head,
Imagine a warm soothing light slowly moving down your body.
As it travels it gently melts away any tightness or discomfort.
Feel the light relaxing your scalp,
Forehead and the muscles around your eyes.
Let your shoulders drop away from your ears.
Allow this light to flow down your arms.
Relaxing your biceps,
Elbows,
Forearms and hands.
Feel your fingers loosen and relax.
Allow your chest to rise and fall gently with each breath.
Feeling the warmth of relaxation spreading across your chest and abdomen.
Let this light move to your hips,
Your thighs,
Your knees and your calves.
Easing any tightness.
Feel your legs become heavy and relaxed.
Finally feeling the light travel down to your feet.
Relaxing your toes.
Letting go of any tension.
Bringing your focus to your breath without trying to control anything.
Following the natural rhythm of your breath.
Simply notice the rise and fall of your chest and abdomen.
Inhaling deeply through your nose.
Feeling the air fill your lungs and exhale slowly through your mouth.
Letting go of any stress or worry.
Now imagine yourself on the morning of the marathon.
The sun is just beginning to rise.
Casting a golden glow over the landscape.
As you stand at the start line feeling a mix of excitement and calm.
The energy of the crowd is palpable but you feel centered and ready.
Visualize yourself running effortlessly.
Each step strong and steady.
Picture the terrain of the course.
The long stretches.
The gentle inclines.
The incredible crowd of spectators cheering you on.
See yourself maintaining a steady pace.
Your breath deep and rhythmic.
Feel the ground beneath you.
Solid and supportive.
As you run you encounter moments of challenge.
Perhaps you feel fatigue setting in or the urge to slow down.
When this happens you take a deep breath in and exhale slowly.
Visualizing yourself pushing through with strength and determination.
Overcoming each obstacle with grace and resilience.
As you continue to visualize your run.
Repeat these affirmations either silently or out loud.
I am strong and I am capable.
With each step I grow more confident.
I trust my training and my body's ability to carry me through.
I embrace the journey.
Feeling each moment with gratitude and determination.
Take a few more deep breaths.
Feeling the calm and confidence settle within you.
When you're ready slowly bring your awareness back to the present moment.
Wiggle your fingers and toes.
Stretch your arms and legs.
And take one last deep breath in.
Filling yourself with positivity and energy.
Gently open your eyes.
Feeling refreshed and ready for your training.
Remember you are prepared,
You are strong and you are capable of achieving your marathon goals.
Feel free to return to this meditation whenever you need to center yourself,
Boost your confidence or relax before a run.
Good luck with your training.
