15 Minutes of Goal Setting Meditation

Welcome to this guided meditation by the Hartmann Academy to help you learn how to set goals. Before we begin this practice, please make sure you have consulted your doctor and are fully able to participate in this meditation exercise. As we prepare to allow ourselves to journey along this path, please make sure you are not driving and are in a quiet space where you can relax your mind. Let's begin by finding a comfortable position and allowing your eyes to close. Take notice of your breath and breathe in slowly, taking three deep cleansing breaths. Inhale through the nose hold exhale through the mouth. Again inhale through the nose. Hold exhale through the mouth and last inhale through the nose. Hold exhale through the mouth as you breathe out. Let the thoughts of today leave with your breath. As you focus on the breath, it's time to think about goal setting. If you want to be a better athlete, student person or employee, setting goals and working toward them will help accomplish that. But first you need to learn what is a goal. For athletes, setting and achieving goals is a key part of becoming successful. Successful A goal is a specific target that an athlete sets for themselves with the intention of reaching it. Goals can be related to any aspect of an athlete's performance from improving their personal best to winning a championship. Athletes often set both short term, medium and long term goals in order to keep themselves motivated and on track. Achieving goals can give athletes a sense of accomplishment and pride as well as help them to build confidence and improve their overall performance. While setting goals can be challenging, it is important for athletes to remember that even small improvements can make a big difference in their success. Success Take a moment to reflect and think about your goals. What is a Short Term goal? A short term goal is something that an athlete sets to accomplish in a relatively short time frame, typically within one to three weeks. These goals can vary in nature ranging from increasing endurance or speed to improving particular skills or techniques. For example, a runner might focus on increasing her pace during sprints or building up her lung capacity through regular cardio workouts. Regardless of the focus, short term goals are designed to help athletes gain skills and and achieve performance goals more quickly and effectively. Whether you're an athlete or simply someone who wants to reach your fitness goals more quickly, setting short term goals can be an effective way to stay motivated and focused on your ultimate objectives. Some specific examples of short term hockey goals could include shooting for a higher percentage on net during practice. Let's think about what our short term goals could be. What is a medium term goal? A medium term goal generally takes between four and 12 weeks to achieve, such as in a single season. For example, a runner who is Training for a 5k race might set a medium term goal of running four days per week and increasing their mileage by 10% each week. By setting and achieving small goals like this on a regular basis, athletes can make steady progress towards their long term goals. Medium term goals can help keep athletes motivated and focused on their training, preventing them from becoming discouraged or burned out. When setting medium term goals and it is important to strike a balance between challenging oneself and remaining realistic. If a goal is too easy, it won't be effective in helping the athlete improve, but if it is too difficult, it may lead to frustration. Ultimately, the best way to find the right balance is to experiment and see what works best for the individual athlete. Take a moment to think about what medium goals you would like to create. What is a long term goal? A long term goal is something that you work towards gradually over a period of time with the ultimate aim of achieving success in a particular field. For athletes, this might mean working towards winning an Olympic gold medal or setting a new world record in their given sport. Whether your goal is athletic or not though, it should be something that invigorates and inspires you, fueling your drive to succeed no matter what challenges you may face along the way. If you are looking for an outlet to direct your ambition and determination, remember that a long term goal can provide the motivation and focus needed to reach your full potential and achieve great things. Just remember to stay dedicated, keep pushing yourself and dream big. Now let's think about our long term goals. How do I start setting Goals? As an athlete, it is important to set goals in order to improve your performance and achieve success. But how do you go about setting goals? First, you need to identify what you want to achieve. Are you looking to run a personal best in the marathon? Win a gold medal at the Olympics? Once you have a goal in mind, you need to develop a plan of action. What steps do you need to take in order to reach your goal? For example, if you are looking to improve your marathon time, you may need to train more frequently or change your diet. Once you have a plan of action, it is important to stay motivated and focused on your goal. Remember, setting goals is the first step on the road to success. As you begin to think about and create your goals, remember to stay in your breath, allowing the flow in and out to relax you and center you. I am courageous. I am healthy. I am strong. I am enough. I am happy. I am fulfilled. I am loved. Take one last breath changing your focus from inward to outward. Gently rub your hands together to create a tingling sensation. And open your eyes. You've done a wonderful job today.