088 MEDITATION FOR ATHLETES WITH ANXIETY 🤯

Are you an athlete who struggles with anxiety on and off the court? If you have a hard time letting nerves get the best of you, and are afraid to make mistakes, and fear letting people down, I hear you. 

Anxiety can be SO hard for athletes who just want to perform their best. 
This is exactly why I created this 5 minute guided meditation for athletes! 

So find a quiet spot, set a timer for 5 minutes and settle in! This episode will leave you feeling a little more calm and capable than when you started 😉

See you on the inside!

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• Visit our https://www.readysetmindful.com/ for more resources for Athletes
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Train Hard, Be Well & Stay Mindful 🌿

Kerri,
The Mindful Athlete Therapist

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Transcript

Hi, I am Kerri Bicskei, professional athlete, licensed therapist and mindset coach. I created ReadySet Mindful as an online mental health resource for athletes and high performers like you. And this is the ReadySet Mindful Podcast.

 Hey everyone. Welcome back to another episode of the ReadySet mindful podcast. I'm your host Kerri Bicskei and today's episode is a short and sweet guided meditation. Five minute guided meditation for athletes who struggle with anxiety. So if this is you, you're not alone. This is so common for athletes. 

There's so much that we have on our plate. There's a lot. That we have to be anxious about. And so if this is you make sure to settle in and find a comfortable spot and let's go ahead and get into it.

 Go ahead and close your eyes. If that feels good to you. And we're just going to start to connect with our breath here. So maybe. You've had a stressful day. You've been anxious today. Wherever you're at. We're just going to take some time to slow down your breath. And in turn, we're going to slow down your thoughts. So big breath in through your nose. 

Big breath out. Slower than you want to through your nose. 

Let's go ahead and do that one more time. Big breath in for four seconds. 

Big breath out for eight seconds. 

Just releasing any tension, any anxiety? Any stress. That may be stored. In your body. 

Just opting out of anxiety right now. 

Giving your body. This pause. This reset. That you need. No matter what you're using this meditation for. 

Maybe you're using this pre-competition or pre-race or before bed. 

Wherever you're at. I'm glad that you're here. 

I see you keep connecting to your breath. 

I want you to. Think about an experience. That brings you anxiety. I want you to bring up this situation or this memory. Really clearly in your mind want you to see yourself being anxious. 

Where does that anxiety sit in your body? Maybe you have shortness of breath. You're tense. 

You're stressed. Bring to mind who else was there what else was happening

Maybe that's a situation that's occurred. Maybe mistakes that you've made. Poor performance that you've had in the past. I want you to name how you felt in that situation. 

Maybe you felt anxious, you felt embarrassed. 

You felt scared. He felt sad. Whatever emotion. 

Popped up for you. Just go ahead and connect with that. And sometimes we store emotions in our bodies. And we need to label them in order for them to come up and for us to release them. So I want you to breathe in for four seconds. 

And with that out. Exhale. You're exhaling that emotion that you want to let go of. 

Next inhale. I want you to pick. An emotion that you want to feel instead. So instead of feeling anxious, I want to feel confident. I want to feel. Present. I want to feel capable. Whatever that is for you. With that next inhale. I want you to breathe in that word, that emotion that you want to feel instead. 

And with that exhale. Breathing out. That negative emotion. That you want to release? 

Just letting yourself right now in this moment. Let go of. Any anxiety that you have as an athlete about letting people down, letting your coach down. Teammates parents. Letting go of any nerves that you might have about training or upcoming competitions. Any stress that you may have. 

Any fear of making mistakes. 

Any anxiety about making mistakes at all? Choosing to let that go. Right now. 

One last big inhale through your nose. 

Big breath out. Just letting go. 

Thank you so much for joining me for this short and sweet guided meditation. Go ahead and sit here as long as you need to come back to this meditation. Whenever you feel like you need it for a short and sweet reset so that you can release some of this anxiety and perform at your best. How we all want to perform as athletes. We want to be that optimal version of ourselves. So giving yourself this five minutes is going to help you tremendously, both on and off the court. So thank you so much for joining me make sure to share this episode with somebody if you found it helpful and leave us a review and i will see you guys on the next episode 

 Thanks so much for joining us on this episode of the ReadySet Mindful Podcast. With me, Kari Bge, if you like what you hear, make sure to like, comment and subscribe to the podcast. You can also  visit ReadySet mindful.com for free resources, courses, and other ways to work with me.

Until next time, be well. Stay mindful.