Duration: 5-10 minutes

[Begin by finding a quiet space where you won’t be disturbed. Sit comfortably or lie down. Close your eyes.]

1. Grounding Breath

Take a deep breath in through your nose… (pause) and exhale slowly through your mouth. (pause)
Again, inhale deeply… hold for a moment… and exhale, releasing any tension.
One more time—inhale… and exhale.

Feel your body relaxing, your muscles loosening. Allow yourself to settle into this moment.

2. Releasing Tension

Bring your attention to your body. Start at the top of your head and scan down, noticing any tension. Relax your forehead… your jaw… your shoulders… let your arms and hands loosen. Feel your chest expand with each breath. Release any tightness in your legs and feet.

With every exhale, let go of any stress, doubt, or nervous energy.

3. Mental Clarity & Focus

Now, bring your awareness to your mind. Thoughts may come and go, but imagine them like passing clouds—acknowledge them and let them drift away.

You are here, in this moment, fully present. Nothing else matters.

Visualize yourself stepping onto the field, court, or arena. Feel the energy in your body. You are prepared. You are strong. You are focused.

4. Confidence & Visualization

See yourself performing at your best. Feel the rhythm of your movements—fluid, controlled, powerful. Every step, every action is precise and effortless.

Hear the sounds around you—the cheers, the steady breath, the movement of the game. Let this moment become real in your mind.

You are ready. You trust in your preparation. You are in control of your performance.

5. Mantra for Strength

Repeat to yourself:

“I am strong. I am focused. I trust myself. I am ready.”

Let these words sink in with each breath. Feel their truth.

6. Returning with Energy

Take a deep breath in… and exhale completely.

One more time, inhale… feeling energy and confidence filling you. Exhale… letting go of any remaining doubt.

Now, slowly bring your awareness back to your surroundings. Wiggle your fingers, your toes. When you’re ready, open your eyes.

You are calm. You are prepared. You are ready to perform at your highest level.

Go out there and give it your all.

1. 

   Wow this meditation really helped me today. I was at school getting very anxious for a math test and then…