Meditation Exercises
Bring balance, clarity and calm to your life with powerful and practical techniques that anyone can learn.
127
Exercises
Reset with STOP
Master a quick mindfulness technique to interrupt stress, regain focus, and respond thoughtfully to whatever challenges come your way when you need it most.
Body Scan + Flow Reset
Use this body scan to release tension, reset your focus, and return to the present. A quick pause to reconnect, recover, and get back in the zone.
Breathwork Flow for Mental Clarity
Sync breath with gentle movement to clear the mind and restore focus. This flowing breathwork practice helps you reset, release tension, and recenter quickly.
Chaos Response Drill
Train your ability to adapt quickly by reacting to unpredictable cues and staying composed under pressure.
Find Your Flow Signal
Check in with your recent flow states, identify what gets you locked in, and set a clear intention to stay focused and engaged today.
Flexible Focus Drill
Train your mind to stay flexible, adjust fast, and stay locked in when pressure and chaos hit.
Flow Through Fire
Reflect on how you handled disruptions today and commit to staying flexible and locked in tomorrow.
Focused Recovery Planning
Start your day by planning your recovery. This practice will ensure you're mindful of the balance between pushing hard and resting when needed.
Lock It In and Let It Go
Solidify today’s focus wins and reset your system for tomorrow’s performance with this recovery meditation.
Progressive Relaxation for Sleep
Wind down and prepare for recovery. This practice focuses on helping you lock in the day’s lessons and relax your body for deep, restorative sleep.
Recover to Rise
Lock in today’s gains and recover with intention. This evening reset helps your body recharge and your mind refocus for stronger performance tomorrow.
Recovery Mode: Sleep Activation
Activate recovery with this full-body flow and breath practice. Release tension, downshift your system, and prepare your body for deep, restorative sleep.
Restorative Breathwork
This breathwork practice helps you recover mentally and physically so you can stay in peak performance mode.
Tap + Flow Repetition Drill
Sharpen focus and activate flow through rhythmic movement. This drill syncs body and mind, builds presence, and primes you to perform with clarity and control.
Anchoring to Focus
Set the tone for your day by sharpening your mental clarity and focus.
Competitive Focus Sprint and Reflect
Train your mind to win under time pressure through sprint work and rapid recovery.
Full-Body Affirmation Relaxation
This practice will help you begin the day grounded and centered with empowering self-talk.
Guided Reframing for Focus
Use midday to recalibrate your mind and break free from any limiting beliefs.
Letting Go and Relaxing
Lock in what you’ve learned and allow your body to release the tension from the day.
Reflection for Recovery and Flow
This guided practice will help you lock in the lessons learned and prepare your body and mind for a restful, recovery-focused night.
Self-Talk Conditioning for Focus
This NLP practice will help you reframe any challenges into opportunities for growth using positive self-talk.
Time Block Intention Setting
Lock in a performance mindset for today’s focused time blocks.
Anchor into Flow
This short practice uses visualization and anchoring to help you create the internal conditions for focus, confidence, and optimal performance... on demand.
Anchor Your Progress
Reflect, commit, and double down on what matters.
Body Scan to Release and Reflect
This practice combines body awareness with gentle reflection to help you release tension, process your experience, and rest with clarity.
Breath in Motion
Learn to connect breath and movement in a simple flow that builds focus, rhythm, and body awareness, so you feel centered, steady, and in control.
Breathwork Reset
Start your day with intention by resetting your nervous system through breath.
Breathwork to Stay Centered
Use focused breathwork to realign yourself and stay grounded during the afternoon.
Deep Listening
Prime yourself to be fully present in your interactions today. This practice sharpens focus, builds empathy, and sets the tone for stronger connection.
Full System Reset
End your day with a deep, restorative reset designed to calm the nervous system and support full-body recovery.
Goal Clarity Practice
This mindfulness practice helps you define your most important goal for the day, so you can move through your tasks with clarity, purpose, and a stronger connection to your long-term vision.
Gratitude Body Scan
End the day with a guided body scan and gratitude practice to unwind and release tension.
Gratitude for Today’s Opportunities
Start your day with clarity and purpose. Tap through this guided gratitude and journaling practice to ground yourself and welcome the day ahead.
Guided Visualization
Take a mindful pause to refocus and reconnect with your goals, so you finish the day clear, confident, and in control.
Lock in the Signal
Use NLP (neurolinguistic programming) anchoring and journaling to lock in a moment of confidence or focus. Link that mental state to a simple physical cue, so you can return to it when you need it most.
Lock It In
Wind down with a breath-guided body scan to integrate the day and prepare for rest.
Move to the Beat
Use rhythmic movement to reset your mind and body mid-day.
Own the Day
Start your day with intention. Use breath and affirmations to clear the past, sharpen focus, and step into today with purpose, pride, and presence.
Own the Moment
Start your day by sharpening focus, calming the nervous system, and connecting to what matters... right now.
Pre-Performance Ritual Creation
Create your personalized ritual to activate focus and readiness for the day ahead.
Progressive Intensity Movement
Start your day by engaging in progressive movement, combining focus and intensity to awaken both the body and mind.
Quick Recovery Reset
This active reset combines breath, posture, and mindset to recharge your internal battery and get you back in the zone: focused, strong, and ready for what’s next.
Recenter + Refocus
Use this midday practice to reset your system, drop tension, and realign with purpose.
Recovery Check-In
Use this midday moment to check in with your recovery, physically, mentally, and emotionally.
Recovery Meditation
A calming practice to help you reset, reflect, and lock in today’s growth.
Reflect and Release
End your day by reflecting on your progress and preparing your body for a restful night’s sleep.
Reflect, Listen, Commit
Reflect on how you showed up today with empathy. Lock in the lesson, set your intention, and commit to listening with presence and purpose tomorrow.
Reframe the Story
Shift your perspective and rewrite the story. This guided journaling practice helps you find growth, strength, and meaning in any challenge.
Reframing Mental Blocks
This cognitive exercise helps you reframe mental blocks with empowering beliefs, so you can move forward with greater clarity and confidence.
Reset and Reflect
Unwind the body, process the day, and lock in the lessons you’ve learned, so recovery fuels growth.
Reset Under Pressure
Practice using an anchor phrase while moving to train your mind and body to reset fast, even when your heart rate is up and pressure is on.
Reset with Breath
Recharge and refocus with a quick breathwork session that sharpens your mental clarity and helps you reset your energy.
Seal the Lesson
Close the day with a full-body scan and quiet reflection. Release tension, seal in today’s gains, and recover with intention. Body, breath, and mind aligned.
Settle + Store the Day
This practice helps you store insights about your flow triggers, so you can build on them tomorrow with focus and intention.
The Thought Audit
Build self-awareness around negative thinking patterns and introduce the first step toward cognitive reframing.
Visualize and Restore
Let your body unwind as you mentally replay the day’s wins, strengthening your confidence and setting the stage for restful recovery.
Lock in the Lesson
Build mental resilience. Reflect, reframe, and release tension with this recovery practice designed to strengthen your ability to adapt under pressure.
Train the Reframe
Notice stress, reframe it with purpose, and anchor in gratitude. This quick reset helps you turn setbacks into strength and stay mentally sharp under pressure.
Be On Your Own Team
Train emotional recovery. Learn to respond to setbacks with compassion, so you can bounce back faster and stay on your own team, even when things get tough.
Bounce Forward Visualization
Start your day with a resilience-building visualization that strengthens your ability to recover and move forward after challenges.
Deep Recovery Scan
Let go of tension and shift into recovery. This body scan helps your system rest, repair, and lock in the gains from your day.
Emotion-to-Action Mapping
Learn to turn emotion into fuel. This practice trains you to notice, name, and channel your emotions into actions that elevate focus, control, and performance.
End the Day with a Stronger Thought
Help athletes reflect on moments of mental friction, reframe them with intention, and reinforce a mindset that serves tomorrow’s performance.
Find Your Reset Phrase
Learn how to create a personal anchor phrase you can use anytime to reset your mind, lower stress, and refocus fast under pressure.
Full System Recovery
Recovery is part of growth. Use this practice to reset your system, reframe challenges, and lock in the resilience you’ve earned.
Gratitude Reset
Reframe adversity by transforming emotional setbacks into sources of resilience. Gratitude becomes a mindset, not just for comfort but for fuel.
Layer the Feeling
Unpack emotional moments by identifying the trigger and the layers beneath the surface to build emotional clarity and control how you respond.
Lock In Your Reset
Reflect on how you used your anchor phrase today and commit to putting it into action when pressure hits tomorrow.
Map and Reset
Train your inner voice to support, not sabotage. This practice helps you build emotional strength by coaching yourself with clarity, kindness, and resolve.
Map the Feeling
Build emotional awareness by mapping where emotions show up in the body and how they impact focus, so you can respond with intention, not just react.
Micro-Reset Reps
Train quick emotional resets to recover faster, stay composed, and keep your momentum strong no matter what the day throws at you.
Micro-Reset: Composure Breath
Use this quick breathing drill to reset under stress. Release tension, reclaim focus, and return to the moment with strength and clarity.
Reframing Challenge
Train your mindset under pressure. This practice helps you reframe stress, shift negative thoughts, and respond to challenges with strength and clarity.
Reset and Recover
This guided body scan helps your body and mind shift from effort to recovery, so you can come back stronger tomorrow.
Reset on the Move
Train yourself to reset emotionally while moving, just like you’ll need to do during competition.
Reset Stronger
Reflect on how you handled emotional spikes today and lock in your commitment to reset even faster tomorrow.
Storm Readiness Visualization
Mentally rehearse staying calm and focused under pressure. Visualize yourself handling high-stakes moments with control and confidence, so you're ready when the real storm hits.
Win the Wind-Down
End your day by scanning your body and replaying moments of emotional strength. This recovery practice builds resilience through awareness, reflection, and intention.
Your Internal Coach
Train your inner voice to support, not sabotage. This practice helps you build emotional strength by coaching yourself with clarity, kindness, and resolve.
Activate Your Performance
Prime your mind and body for peak performance. This guided visualization helps you mentally rehearse success, build confidence, and activate focus under pressure.
Be Ready Now
Rehearse high-pressure moments before they arrive. This visualization primes your body and mind to respond with focus, confidence, and clarity, so when the time comes, you're ready.
Body Scan for Calm
Build calm by scanning for tension, releasing what’s not needed, and stepping into the day with clarity and control.
Bounce Back Fast
Use body tapping to move stuck energy, release frustration, and reset your focus after a setback—so you can respond with clarity, resilience, and momentum.
Breathe from the Base
Train athletes to engage their diaphragm for stronger breath control, improved focus, and emotional steadiness... starting first thing in the day.
Breathe to Reset
Use calm, intentional breaths to shift into recovery mode, regulate your nervous system, and return to a grounded state... ready to rest, refocus, or rise.
Decode the Layers
This practice helps athletes look beneath the surface, so they name what they felt and why. By decoding emotional moments, they build clarity, self-awareness, and control under pressure.
End Strong, Breathe Steady
Reinforce the role of diaphragmatic breathing in emotional regulation and focus by helping athletes reflect on how they used their breath, and rehearse applying it tomorrow.
Feel It to Free It
Tune in to your body to notice and release stored emotional tension from the day.
Feel It. Face It. Use It.
Train emotional precision under pressure. This guided ACT (Acceptance and Commitment Therapy) practice helps you build awareness, acceptance, and intentional response, so you can lead through any moment.
Finish Line Focus
This practice helps you reflect, reset, and lock in your finish-line mindset, so fatigue doesn’t cloud your focus and each challenge becomes fuel for growth.
Flip the Thought
Help athletes catch and challenge limiting thoughts, and replace them with clear, motivating beliefs before pressure hits.
Full System Reset: Recover to Rise
A full-body recovery session to release tension, reflect on your growth, and rewire your system for tomorrow’s performance.
Grateful for the Hard Rep
Mentally revisit a difficult moment from the day and practice finding growth, strength, or value in it. This reinforces gratitude as a performance mindset, not a feel-good emotion.
Gratitude for Your Path
This practice helps you reflect on your journey, appreciating both the wins and challenges that have shaped you, while reinforcing your strength and readiness for what's ahead.
Gratitude Through the Hard Stuff
Identify challenges in your path and intentionally reframe them using gratitude. Then struggle becomes fuel, not friction.
Grounded in Motion
Train focus on the move. This mindful movement practice helps you sync breath, body, and awareness—so you feel grounded, present, and steady in motion.
Hypnotic Recovery
Use breath, imagery, and repetition to calm the body, clear the mind, and return to a grounded, confident state... rested, restored, and ready for what’s next.
Know the Cue. Train the Response.
Identify one emotional trigger from your day, reflect on how you handled it, and mentally rehearse a stronger response for next time.
Let the Day Go
Help athletes reflect on the emotional intensity of the day, release what’s weighing on them, and train the nervous system to shift into full recovery mode.
Lock In & Level Up
Build your pre-game routine with breath, tapping, and visualization to sharpen focus and activate peak performance every time you compete.
Mental Rehearsal Visualization
Build mental toughness with this focused visualization. Rehearse high-pressure moments, sharpen clarity, and train your mind to perform under stress.
Mindful Momentum
Build focus from the ground up. Use breath, movement, and body awareness to shift into a high-performance state. Calm, present, and ready to compete.
Movement Recall
Reflect on high-pressure moments through the body. This practice helps you build awareness under stress and close the day with clarity and control.
Own the Finish Line
Visualize the final push. Train your mind to stay sharp, steady, and strong, so when it gets tough, you finish with focus, power, and purpose.
Play Back the Pauses
This mental replay helps athletes build self-awareness, reinforce the pause reflex, and train their ability to lead under pressure.
Pressure Check: Body Scan Reset
Meet pressure with presence. This body scan helps you spot tension, reset your nervous system, and train a calm, grounded response in high-stakes moments.
Prime & Unwind
Wind down and get game-ready for tomorrow. This practice uses tapping, breathwork, and visualization to rehearse success and build confidence before performance.
Progressive Reset to Master Your Tension
Help athletes with nervous system regulation, tension release, and physical awareness to lay the groundwork for optimal performance.
Quick Micro Reset
Teach athletes how to scan and clear key tension points without losing energy or readiness.
RAIN for Mental Reset
Use the RAIN method to recognize, allow, investigate, and nurture. Reset emotional triggers so you can respond with clarity, not reactivity.
Recover & Prepare for Tomorrow's Challenges
This guided mental reset uses breathwork, visualization, and intention-setting to help you release today’s stress and mentally prepare for what’s ahead.
Recovery Mode
Use breath, awareness, and a physical anchor to train your body and mind to reset on command. Build recovery with precision, and return sharper, steadier, and stronger.
Reset Instantly with Thumb Trigger Tap
Train a fast and reliable reset for high-pressure moments. This simple sequence (cue, breath, word, and action) helps athletes interrupt spiraling stress and return to control in seconds.
Rewrite the Play
Train your bounce-back mindset. This practice helps you reflect, reframe setbacks, and build the mental agility to move forward with clarity and control.
Run the Playback
Strengthen emotional awareness by reviewing when and how emotions showed up, how you responded, and how you want to respond next time.
Sound Reset
Use a 528-hertz tone to release emotional tension and restore inner balance. Let the sound guide your breath, quiet the mind, and reset you from within.
Stay Calm Under Pressure
Recognize when you stayed calm and when you didn’t, then mentally reinforce the skill of stability under stress for next-day performance.
STOP for Emotional Control
The STOP method helps you create space between emotion and response so you can stay grounded, think clearly, and choose how you show up in high-pressure moments.
The Final Rep: Reflect + Lock In
Look back on your progress, lock in the mental gains you’ve made, and finish with clarity and ownership. This is where awareness meets achievement.
Training the Pause Reflex
Using breath, touch, and visualization, this practice helps athletes condition their nervous system to shift from instinctive reaction to intentional response.
Tune Your System
Restore balance by syncing the breath with a 432-hertz tone. Instead of overthinking, you’ll be guided to feel, listen, and reset from the inside out.
Turning Setbacks into Growth
Shift your mindset and turn challenges into fuel. This visualization practice helps you reframe setbacks as stepping stones toward growth, resilience, and progress.
Your Mental Reset Cue
Create a personal reset cue to regain clarity under fatigue. This practice helps you stay focused, make smart decisions, and perform with control... even when tired.
5-Senses Grounding
This grounding technique activates your five senses, inviting you to connect back to the present moment.
Gratitude Before Bed
Learn how reflecting on what went well can help calm your mind, shift your focus, and prepare you for restful sleep. Practice this gratitude technique for peaceful bedtimes.
Gratitude: Pass It On
Master the art of turning appreciation into connection by learning how to recognize someone's impact and express it meaningfully. This technique helps you share gratitude in ways that strengthen relationships.
Physical Touch: The Healing Power of Your Own Hands
Build the skill of using nurturing self-touch for grounding and comfort. Based on the Love Languages concept, this practice teaches you how to offer yourself physical comfort through gentle touch and breath when you need to feel safe and supported.