Take a moment now to get comfortable,
Either sitting on a chair or lying down.
Perhaps do a little stretching or roll your head slowly from side to side.
Make any small adjustments that help you feel more settled and comfortable.
Then when you're ready I invite you to close your eyes,
To take a few deep breaths.
Breathe all the way into your belly and notice the expansion your breath creates.
Take another deep breath and this time hold that breath for a moment and slowly release it.
Let's do that one more time breathing in,
Hold and then a long slow breath out.
Now allow your breath to simply flow.
Allow your thoughts to come and go as they please.
Allow yourself to soften.
Set your intention to be still for a little while,
To show yourself kindness,
To give yourself the gift of this time to increase your mental focus and resilience,
To experience stillness and calm.
Right now there is nothing else you need to do.
Bring your attention to your breath.
Notice the gentle rise and fall of your chest as you breathe.
Let each inhale bring you more relaxation as you gently let go.
Notice the sensations in your body as your relaxation deepens.
And if you notice an uninvited sound or thought instead of following it,
Let it go and gently bring your attention back to the sensation of your breath.
The breath is always there for you to come back to.
Now bring your attention to your face and let your muscles relax,
Softening your eyes,
Your cheeks,
Softening your jaw and your mouth.
Bring your attention to your neck and shoulders and let them relax.
Bring your attention to your back,
To your chest and your belly and let them all soften and relax.
Bring your attention to your arms and hands and fingers.
Let them soften and relax.
Now moving down to your legs,
Let your legs relax from your hips all the way down to the soles of your feet.
See if you can relax 10% more.
Now imagine that as you breathe,
Your breath has a lightness to it,
So that every time you take a breath you feel a lightness spreading.
Lightness in your mind and in your body.
Feel how your breath creates space and lightness.
Let each breath find its way to any tension or worries that lingers in your body or mind and let your breath release it.
Breathing in that soothing light air and breathing out unhelpful thoughts,
Worries or sensations.
Notice how your mind feels calmer.
Notice how your body feels more at ease.
Keep breathing in the lightness into the full length of your body,
From the crown of your head to the soles of your feet.
And thank your body for all the work it has done for you so far.
Thank it for supporting you in your training.
From this place of calm and stillness,
Take a moment to consider how you would like to have your running experience be today.
Consider how you would like to feel.
How you would like to feel in your body and in your mind while you run.
Perhaps you want to feel strong,
Determined,
Resilient and focused while you're running.
Or perhaps you want to feel calm and carefree with nothing to worry about and nothing to prove.
Or perhaps you want to feel grateful.
Grateful that you have a healthy strong body that enables you to do incredible things,
To challenge yourself and to achieve new milestones.
Now imagine standing at the start line,
Feeling exactly how you want to feel.
Imagine running your race,
Feeling this way.
Feel what it feels like for you to run like this.
Notice your thoughts and how you're encouraging yourself.
Notice how you trust yourself to do your very best.
In your mind,
Imagine getting near to the finishing line feeling empowered and proud.
Now cross the finishing line and receive your medal and take a moment here to celebrate your great achievement.
Keeping those empowering feelings with you.
And if possible with your eyes still softly closed,
Slowly make your way up to standing position.
Place your feet so that you are standing strong.
Find your centre.
Place one hand on your belly and one hand on your heart.
Take a deep nourishing breath.
Breathing in strength,
Determination,
Focus,
Calm,
Joy and gratitude.
Breathing in whatever will be useful for you to have with you as you run today.
And if you wish,
Create a little mantra for yourself.
A short powerful statement you can use to remind yourself of how you want to feel.
It could be something like,
I am strong,
I am powerful,
I am worthy,
I deserve to be here.
I can do this.
Create a little mantra that is meaningful to you.
Now take a deep satisfying energising breath,
Lifting up your heart and your head a little more.
Standing confident and strong,
Yet calm and at ease.
Breathe in determination,
Strength and focus.
Breathing out unwanted thoughts and feelings.
Take another deep breath in.
Stand tall,
Stand strong,
Stand proud and feel how you feel ready.
Fill yourself up with this good energy and know that you've got this.
In your mind say to yourself,
I can do this.
I am strong,
I am powerful,
I am focused,
I am calm,
I'm ready.
So now set your intent to do your very best.
Embrace this experience,
This run and this day.
You've got this,
You're ready.
So now slowly open your eyes and gently return to the room.
Have a fantastic time out there running.
I hope you will love it.
