I believe this meditation is a great exercise for student athletes. It can be used once a week or more. Perhaps you will use it with your team the day before a contest or a big game, at home or on the road. A coach, captain, manager or player can read it. Enjoy! Namaste.
Body Scan Meditation by Mary Reilly
This meditation helps us get in touch with our bodies, and focus on each part. It is important to just recognize, and not judge, how we are feeling. The mind has power to heal, make us feel strong, and is so connected with our souls. Remember, the Spirit of God is within us (1 Corinthians 3:16), so listening and acknowledging your body is key!!
I hope this 5-10 minute Body Scan allows you to feel grounded and ready for your sport!
- Ground yourself in God’s presence: become aware of God all around you and acknowledge that this moment is a gift. Plant your feet on the ground, close your eyes, and begin to notice your breath.
- Inhale and exhale...make your breath long and deep...inhale (4 seconds) and exhale (7 seconds)...continue this for about three long breaths.
- Imagine you are breathing in something good and exhaling something you don’t need (for example: inhale love and exhale negativity).
- Let thoughts come and go...your mind will try to take you away from the moment. It is OK and just gently bring your mind back to the breath/present moment.
Begin with your feet and bring your mind to focus on the feet for a moment.
- How do they feel today? Our feet carry so much for us and we often don’t get to thank them.
- Take a breath and acknowledge your feet. Let the weight go from them.
Moving up, your legs do the same thing.
- Notice how your calves feel today. Is there tension there? Let it go. Relax.
- What do your legs need today?
Hips: Send your attention to your hips. Repeat what you did before. Just breathe.
- How are your hips feeling today? Let any tension in your hips go you might be feeling.
- How are these areas feeling today? Let any tension in your stomach or chest go and just breathe. Create space.
- How does your right arm feel? How does your right hand feel?
Neck: Repeat, notice any tension in the neck, and let it go.
Face: Focus on your jaw, nose, mouth, and forehead. Let go of any tension and just be.
Be grateful for your whole body.