Guided Meditation To Overcome Pre-Race Anxiety

This meditation is designed to help improve performance in sport through a guided visualization to build confidence and reduce nervousness, worry, and anxiety. This yoga nidra visualization can be used to help you with a specific obstacle that is causing you concern such as a technical section of a course, or for overall performance on race day. Find a quiet place where you can sit or lie down comfortably without being disturbed and just follow along.

Transcript

Welcome.

This guided visualization is designed to help you overcome a specific concern about something challenging that is going to happen or something that might happen.

Sit or lie down in a comfortable place.

Close your eyes and focus your attention within.

Notice your breath.

Notice how it flows in and out.

Take a moment to just focus your attention here.

Now bring your attention down to your feet and let your feet relax.

Relax your calves.

Relax your thighs.

Relax your hips.

Relax your back.

Relax your shoulders.

Relax your neck.

Relax your jaw.

Relax your eyes.

Relax your face.

Relax your scalp.

Relax your arms.

Let yourself be heavy.

Let yourself sink into the surface beneath you.

You are getting ready to take on a challenge that pushes you beyond your comfort zone.

Picture yourself face to face with this challenge.

Examine it closely as if time has stopped and you can look at it from all angles.

You are ready and confident.

You can do this.

You have the ability.

You just need to let it flow through you.

Let it flow through you like water.

You begin.

Watch yourself as you tackle this challenge with grace and with skill.

You move fluidly and effortlessly.

You are executing everything exactly as planned.

Taking on each aspect of the challenge perfectly.

Your body knows exactly what you need to do.

Nothing can get in your way.

If for some reason you get knocked off course,

You react calmly and swiftly because you are still in control and everything is still okay.

You are still okay.

You are in control of your reactions to every possible scenario.

You are steady and you are smart and you know what to do.

You react exactly as the situation requires.

Take a deep breath in and out.

Breathe in possibility and promise.

Breathe out doubt.

Breathe in confidence.

Breathe out fear.

Continue to breathe in positivity and possibility.

Continue to shed doubt with each exhale.

Return to face your challenge again.

Your eyes shine with excitement.

Your mind is clear and focused.

Watch yourself once again as you tackle this challenge fluidly and effortlessly.

Taking on each aspect of the challenge perfectly.

Nothing can get in your way.

Notice how this makes you feel.

Hold this feeling of success deep inside you.

Secure and safe.

Always with you.

Always with you.

In a few moments you will hear a bell ring.

You will open your eyes and return to your day.

You will bring this new sense of confidence and clarity with you.

Ready to take on any challenge.

You

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