When you purchase the programme you will be sent a download link that is valid for 30 days. This link contains 2 pdf documents, one welcoming you to the programme and a guide on how to practice the meditations. And the second is a Goal Setting guide and a Goal Setting Worksheet. This worksheet is specifically for your goals for your mental game. You are guided through the process of setting mental goals for yourself through explanations of the different types of goals, a questionnaire and a journaling sheet.  

Included with the purchase of the programme is a bonus Yoga Nidra guided meditation.

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The first 4 meditations, Breath Awareness, 3 Phase Breath, Simple Counting of the Breath, and Counting of the breath (Doubling & Pausing) focus specifically on breath awareness. Using the breath as an anchor in these meditations is an effective way to help the practitioner become more mindful.  

 

The next two meditations; “Progressive Muscle Relaxation” and “Full Body Awareness” are guiding you to observe how your body feels. These meditations help you connect with your physical body and when you practice them, over time, you start to recognise how your body reacts physically when you’re  feeling  tension, nervous, angry or frustrated. For example, in tennis if you notice that you stop moving your feet when you feel nervous, then you can consciously make a decision to pump the feet before each point. Or you might notice that in times of anger and frustration your breath is short and rushed. Once you notice what’s happening with your emotions, you can guide yourself towards calming down by focusing on taking a few long deep breaths.

 

The ”Bell Meditation“ and “Mantra Meditation” are two meditations that are primarily about focusing the mind. These meditations should help with improving your focus and concentration.

 

The “Confidence Meditation” guides you towards going deep within yourself to find the true confident you, your inner power,  within.

 

“Visualization for Peak Performance” guides you in creating mental images in your mind where you are executing skills or imagining scenarios that could possibly happen while you’re competing. As explained in the intro to this meditation, you can choose what you wish to visualise. There may be a skill you’re looking to perfect. Or you may want to prepare yourself for different types of scenarios that might or might not happen when you’re competing. With consistent practice this meditation can help you realise your goals.

 

The ”Bubble Meditation for Athletes & Performers” is a meditation for those who wish to be able to block out all the external distractions that can occur when they go to compete.

 

And finally you have the “Yoga Nidra” meditation. This meditation is 27 minutes long. It is recommended that you practice this meditation when you are looking for a deep rest for the body. Yoga Nidra can be described as ‘dynamic sleep’, where the body sleeps yet the mind is alert. Through a Yoga Nidra practice, as the body sleeps you can slip into an alpha state, the state between being awake and being asleep. It is said that everything you experience here, everything that you hear and say to yourself has a powerful effect on your life.