Athlete's Mental Warm-up

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Bend Health

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Welcome to Bend. We're going to do a sports body scan together
Start by finding a comfortable position, either sitting or lying down and close your eyes
Take a deep breath in and slowly exhale, allowing yourself to relax
Now, let's begin by focusing on your feet
Visualize your feet and imagine them as solid as the sturdy base of a basketball hoop
This is the foundation of your athletic performance
Notice how they feel
Are they tired or energized?
Imagine any fatigue or heaviness melting away, leaving your feet light, ready to pivot jump and sprint
Moving up to your calves and shins
Become aware of any sensations present
Picture your calf muscles as the springs in a runner's shoes, storing energy with each and every step
Take a moment to stretch and flex your calf muscles, releasing any tension you might be holding there
Imagine a burst of energy flowing up through your calves
Propelling you forward like a sprinter bursting out of the starting blocks
Now, shift your attention to your thighs and hamstrings
These are the powerhouses of your lower body
Picture these as the engines that drive you to excel like the powerful pistons in a race car
Notice how they feel strong, perhaps a bit tight or completely at ease
Take a deep breath in and as you exhale, imagine any tightness melting away
Allowing your muscles to loosen and relax, ready to generate explosive strength
Next, focus on your core
This is the center of your body where your strength and stability come from
Visualize your abdominal muscles and internal organs
As the solid core of a gymnast, performing gravity defying routines
Take a moment to engage your core muscles by gently contracting and releasing them
Feel a sense of unwavering stability and strength like a skilled diver gracefully twisting through the air
Now let's move up to your chest and back the support structure for your upper body movements
Imagine your chest as a shield, protecting your heart and lungs like a soccer goalie guarding the net
Take a deep breath in filling your lungs with fresh air and then slowly exhale
Releasing any tension in your chest and back muscles
Feel a sense of lightness and freedom as if you're gliding across a tennis court with effortless ability
Shift your attention now to your arms and shoulders
The tools that help you throw, catch, swing and reach for victory
Visualize them as the oars of a rowing team propelling you forward with synchronized power
Notice any sensations present tension, strengths or relaxation
Take a moment to roll your shoulders back and forth, releasing any tightness or stiffness
Feel a sense of ease and readiness as if you're a star basketball player effortlessly sinking shot after shot
Finally bring your awareness to your neck and head the command center for all of your athletic power
Imagine your neck as the swivel point of a soccer player
Scanning the field with sharp focus and awareness
Notice any tension or stress you might be holding in this area
Take a deep breath in and as you exhale, imagine any tightness melting away
Leaving your neck and head feeling light and relaxed like a skilled quarterback
Reading the defense with calm precision
Take a few moments now to scan your entire body from head to toe
And appreciate the incredible instrument that is the vessel for all of your athletic endeavors
Feel a deep sense of gratitude for your body's strength, resilience
And the joy it brings you through sports and other activities
When you're ready, slowly open your eyes, bringing your body scan to a close
Remember to honor and take care of your body
Giving it rest, nourishment, and the care it needs to thrive
Just like a champion athlete who understands the importance of recovery and self-care
Thank you for participating in this body scan
For more pediatric mental health resources and tools, visit BendHealth.com

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