Peak Performance Visualization

Guided relaxation and imagery of peak performance. Designed to build confidence and reduce anxiety.

Transcript

Hi,

I'm Rebecca Smith.

I'm a high performance coach specializing in helping people perform at their best under pressure.

This exercise is designed to build the feeling of success into your mind and body.

The more you do it,

The more confident and relaxed you'll be.

The more you'll be able to access peak performance and maximum enjoyment.

Take a moment to get comfortable in a seated or lying down position.

You can leave your eyes open,

Or if you feel comfortable,

I recommend you soften your gaze or close your eyes.

And start to pay attention to your breathing.

Rest your hands in your lap and begin to slow down your breathing.

Breathe in through your nose,

Slowly and completely,

And release the breath slowly through your mouth.

Notice how the ground or the chair supports you.

Pay attention to the sensation of being held up by it.

If you notice your mind wandering,

Simply bring your attention back to your breath.

Now imagine your lungs are divided into three levels,

Lower,

Middle,

And upper.

As you slowly breathe in through your nose,

Imagine filling them from the bottom up,

Expanding the belly,

Ribs,

And collarbones.

Then pause for a moment and exhale through your mouth,

Releasing the breath from the top down as if the air is draining out the bottom,

Pulling the belly in to force out the last of the air.

Then continue to take slow,

Long,

Deep breaths in through the nose and out through the mouth.

Starting with the top of your head,

Notice if you're holding any tension.

And with each out breath,

Allow yourself to relax more and more.

Release the muscles in your face.

Allow your tongue to drop off the roof of your mouth.

Let go of any tension in your eyes.

Relax your jaw.

Keep filling your belly with breath.

Each time you exhale,

Allow your body to let go more and more.

Become aware of any tension you're holding in your neck.

Breathe into it.

And as you breathe out,

Allow it to soften and relax.

Pay attention to how your shoulders feel.

Breathe in and with your exhale,

Let any extra tension in your neck and shoulders drain out of you.

Continue breathing deeply.

Allow your arms to feel heavy in your lap,

Releasing your upper arms,

Forearms,

And hands.

As the air drains out of you,

So does any tightness in your arms.

Breathe into your chest.

Notice any tension.

And as you breathe out,

Allow it to fall away,

With each breath melting and relaxing.

Feel your belly slowly fill with air.

And as you exhale,

Release any tightness you're holding in your middle or lower back.

Feel the ground beneath,

Holding you up as you drop into your chair,

Into the floor,

Into the earth.

Breathe into your thighs and hips,

Allowing them to relax.

Getting heavy and grounded.

Breathe deeply into your lower legs and calves,

Sensing any extra energy you're holding on to,

And release it with your out-breath.

Fully relaxing your legs.

Breathe all the way down into your toes and fingers.

Feel the tingling of relaxed awareness.

And release any remaining tension anywhere in your body as you exhale.

Allow your breathing to become automatic and comfortable.

Anytime your mind wanders,

Bring your attention back to your belly,

Back to your breath.

Now start to think of a time when you were successful.

A time when everything came together.

A time when you did your best performance possible.

Your preparations were all in place.

You had no worries,

No doubts.

You were completely calm and confident in your ability to get the job done.

You knew you could do it.

The time felt different,

Either slowed down or sped up.

You were completely absorbed in what you were doing.

There were no distractions,

Only you and the task at hand.

You felt amazing,

Possibly the best you've ever felt.

Happy,

At peace,

Proud.

You were doing everything right.

You gave it your all,

But it didn't feel hard.

No fear,

No problems,

Just you doing your absolute best,

Reaching your goal,

Completely focused,

Confident,

And peaceful.

It felt so good.

Now start to drop into that image.

Find yourself back in that best performance.

Notice what's going on around you.

What do you see?

What do you hear?

Who's there with you?

Where are your feet?

How are you moving?

What do you feel?

What is the temperature?

What sounds are you aware of?

Can you feel your heart beating?

What's your energy level?

Are you calm and relaxed,

Or are you energized and excited?

What can you smell?

What colors do you see in your environment?

Take a look around.

What are you thinking to yourself?

What emotions do you feel?

What ambient sounds are going on around you?

What does your mouth taste like?

What is your body doing?

Take a few moments and find yourself here in this moment where you found your flow in vivid detail,

Exactly as it happened.

Allow the feeling of success to permeate every part of your body.

Let it sink in and grow stronger.

As it builds,

A subtle glow begins to come from you.

Breathe in and feel the glow get brighter and begin to expand to fill the space you're in.

The glowing energy continues to expand,

Making the whole room glow.

With each breath,

The glow of confidence extends farther,

Bigger,

Until the whole neighborhood,

Then the whole town,

Is touched by its warmth and its energy.

That feeling of success and joy grows and expands until the entire state and all of its people are filled up with confidence and grace,

Peace and happiness.

As it continues to expand,

See the smiling faces,

Happy people achieving their dreams.

Slowly the glow starts to shrink until it covers just the town,

The neighborhood,

The room,

Your body.

And finally,

It becomes completely condensed into a small,

Powerful ball of energy that you place in your heart to guide you and bring you strength whenever you need it.

Notice what that feels like.

When you're ready,

You can start to wiggle your toes,

Wiggle your fingers,

And feel yourself being held up by the chair or the floor.

Take a couple of deep,

Slow breaths as you arrive back in the room,

And when you're ready,

You can gently open your eyes.

For more tips and tools for peak performance,

Visit CompletePerformanceCoaching.

Com.

I'm Rebecca Smith,

High Performance Coach.

Thanks for listening.

Reviews

I believe visualization can be very effective. This was an excellent way to start my day. Will definitely be coming back to this one. Thank you for this, Rebecca. 🙏🏼🙏🏼🙏🏼

Thank you! Preparing for an important exam in two-days.

I'm intrigued. Bookmarking to repeat at least a few more times thank you

Fantastic guidance! I could feel all the energy that once moved me. Thank you so much!

Feels great and well rejuvenated after the meditation!

Meditation to bring you into a flow state and Evoke emotion.

Listened to this before a hockey game and played awesome. Great way to calm down and visualize before. Will listen again.

This meditation put me in a wonderful state of mind to go out and perform to the best of my abilities! 🙏

great morning and day starter.

Awesome thank you!

I have been using this meditation before going into job interviews and have found it very helpful for a boost of confidence and feeling calm. Thank you!

Perfect, especially just before entering a task where high performance and confidence is crucial.

Very cool! Thank you 😊

4.5 —really unique meditation on performance. Wish there were more like this on IT and perhaps more specific to weeks of preparation before the performance. Nice voice. Wish the sound quality was better, perhaps with a soundtrack, and there weren’t so many mic tapping sounds, etc. There’s a whole body scan at the beginning and that I could do without, but it was well-done and it was helpful in the end. I liked the questions and visualizing a past success, it took me to a different place.

Very insightful. Thank you!
😊

I absolutely love it

I needed a quick burst of performance meditation for the 2nd half of my day today. Thank you

Will definitely use this again. I remember something similar from my time in the Army.

So awesome! Thank you!

I did great on my singing performance!