Hi there,
This is Heather.
Let's take a bit of time to help you feel calm and confident before your big game,
Performance,
Or any other special event.
You don't need to get rid of your nerves.
We're just going to help your body and your breath work with you.
Find a comfortable place to sit or lie down.
If you like,
You can close your eyes or just look softly at one spot.
Let's take a deep breath in through your nose and sigh it out through your mouth.
Let's do that again.
Breathe in,
Feeling your stomach rise and breathe out.
Let your shoulders drop.
Now take a moment to notice your body.
Where can you feel the ground or the chair supporting you?
Maybe under your feet,
Your legs,
Or your back.
Let the ground hold you.
You don't have to do anything.
Notice any butterflies or tight spots in your body.
Maybe your stomach,
Maybe your chest,
Or your hands.
It's okay if they're there.
Those feelings just mean your body cares about what's coming.
Let's send those parts a little kindness.
You can even whisper quietly to yourself,
Thank you,
Body,
For getting me ready.
Now place one hand on your stomach and one on your chest.
See if you can feel your breath moving underneath your hands.
If your breath feels fast or tight,
That's okay.
Let's slow it down together.
Breathe in through your nose for a count of three.
One,
Two,
Three.
And breathe out through your mouth for the count of four.
One,
Two,
Three,
Four.
Let's do that a few more times like gentle waves.
In for three,
Three.
Out for four.
One,
Two,
Three,
Four.
In for three,
One,
Two,
Three.
And out for four.
One,
Two,
Three.
Every time you breathe out,
Imagine letting go of a little bit of worry.
Like a balloon floating up into the sky.
Now imagine roots growing from your feet into the ground.
They help you feel steady,
Strong and supported.
You are safe and the ground is always there for you.
Feel your feet pressing gently into the floor.
Strong and ready.
Notice your breath.
Steady and calm.
Notice your heart,
Open and brave.
You can silently say to yourself,
I am calm.
I am ready.
You might even give yourself a little smile,
Knowing that you're prepared.
You've practiced,
You've shown up,
And that's what matters most.
Now bring your attention back to your breath.
Notice how your body feels now.
Maybe a little steadier.
Or a little quieter inside.
Take one last big deep breath in.
And slowly let it out.
When you're ready,
You can open your eyes or look around the room.
Your calm and confidence are still with you.
You can come back to them anytime you need.
You're ready to shine.
