57 Visualization for Peak Performance

Hi, welcome to the meditation portion of RxChill Pill: Meditate Your Brain to Resilience. This podcast strengthens your resilient mind every time you listen. I'm Dr. Juna Bobby MD. I'm a physician specializing in mind-body medicine and a mom of two amazing kids. You can find out more about me, exciting new online programs on procrastination and mindset coaching for kids, teens, Parents and Educators at mindbodyspace.com.

Everything we achieve starts in our mind's eye. Welcome to this mini but powerful visualization to enhance your performance. This imagery exercise can help you whether you're a dancer, a performer, an athlete, or if you're preparing for anything that needs you to be at your best. Imagery is used by many top performers, including top athletes, to enhance their performance. So find a comfortable and safe place where you will be relatively undisturbed for the next few minutes. Take a few breaths to settle in. On the next breath, just let any tension go from your neck and your shoulders down your back. Take a deep breath in, imagining your breath going to the top of your head. And on the exhale, whenever that is for you, just release the tension in your face and your neck and shoulders. Now bring an image to mind of something that you would like for yourself, a goal, It could be something personal or achievement-oriented. Just choose one for now, something that you've been wanting for yourself. And once you see this image and you can hold it in your mind's eye, Make an affirmation statement for yourself as if it is already happening. So you may say to yourself, I am, or I have, taking a few minutes to visualize this goal as if it has already happened, as if it is already happening in the present moment. Now imagine yourself achieving this goal. What is it that you're doing? See yourself as clearly as possible, perhaps even seeing What you're wearing, the expression on your face, the tone of your voice, the people around you, and the scene around you. What does it look like? What are the colors? What does it sound like? If it's possible for you, just allow whatever images to arise. Just allow whatever comes to mind to be. And if nothing comes to mind, that's perfectly fine as well. Just take a deep breath. Feel the breath in your body as you continue to picture yourself already having achieved and achieving this goal that you have wanted for yourself. If you would like, you could allow yourself to even feel the emotions that arise as these goals come to fruition. What are the emotions that you feel in your body? Do you feel relief, sense of accomplishment, pride, joy? Take a moment to picture yourself one more time with as much clarity as you could mentally conjure up. Remember that everything we create, we create with our minds first. So take a deep breath in and out, releasing. Now repeat to yourself this I am statement. I am, or I have, whatever it is that you see yourself achieving. Know that you can return to this feeling, this imagery, anytime you need to, anytime you would like to. Start to bring your awareness back to your body, inhaling and exhaling. On the next breath, gently bring your arms up overhead. Interlace your fingers, palms to the ceiling or the sky. Exhale, shh, allow those arms to float down to your side. Now take an energizing breath. Inhale. And exhale whenever you're ready, feeling ready and rested for the remainder of your day.

Thank you for meditating with me. To find all these meditations in one place, go to mindbodyspace.com/podcast. There you'll also find resources including 3 Steps to Focused, a free PDF guide. Email me at podcast@mindbodyspace.com for any questions or meditation requests. Have an amazing rest of your day.