There are three phases of mental performance mastery. The PREPARE phase takes place before the competition.  The COMPETE phase is the game, match, or competition. The PROGRESS phase takes place after the game, and it is where an athlete assesses asks what he/she did well, what they need to do better, and how they plan to do it. 

There are 3 Stages in the Habit Loop:

1. The Trigger

2. The Habit or Routine

3. The Reward

When you follow the steps of the Habit Loop, you will live a life of self-control and discipline. 

Use this message as a guided grounding session to help you gather your thoughts and get you locked in on the present moment.

In this episode, we teach you about the meditative practice known as grounding or earthing. Learn about the benefits of taking your shoes off and walking.

Here is a meditation exercise known as BALL meditation.

Breathing

Affirmations

Look Back

Look Forward

Use this meditation and mental imagery exercise to get yourself into a relaxed state, build your belief system and master your self-talk, re-visit some of your best performances in your career, and then see yourself dominating a future performance.  Listen to this Imagery on a daily basis, on game day, or on the day of your start, to get you locked in mentally and ready for your performance. See yourself being your best.

Meditation is a practice that every athlete should be doing to calm the mind and get into the present moment. Listen to this episode to hear the 4 Reasons Why Every Athlete Should Meditate.

Add the 54321 body scan when you are looking for a total body relaxation.  This guided meditation will help you focus on different parts of your body and help you bring focused relaxation to these specific parts. Uses this mediation to help you wind down or get you into a meditative state any time during the day.

Use this five by five box breathing technique to help you stay focused on your breath and meditative practice. While you focus on your breathing, visualize the shape of a square, inhale for a count of five, hold for 5, exhale for a count of 5, and the hold for another 5. Repeat this sequence for a series of breaths to gain a relaxed and focused state. 

In for six, hold for two, out for eight.  One breath at a time.  The 6-2-8 breathing technique will allow you to relax and focus as well as serve as the gateway to the present moment. Use this technique while meditating in the morning to start your day, or just before bed to set your mind at ease, reduce anxiety, and calm your thoughts and worries.