Need to get in the zone before the big game? In this episode of Mello, we explore how meditation can help us focus, calm our nerves, and perform at our best. Listener Harper asks, "How can I get pumped up and ready for my softball game?"—and we dive into the answer with a guided visualization that takes you straight to the high-pressure moments of competition. Whether you're at bat in the final inning, facing down an opponent, or stepping up for any challenge, this meditation will help you clear your mind, sharpen your focus, and step into your power.

Take a deep breath… you got this.

Game Pump UP

Finding Focus

Hey! Thanks for dropping by. This is mello, where we answer your seriously goofy questions about the world, take you to faraway places in your imagination, and give you time to meditate.  

Meditating can help us stay calm and focused when we need to perform. 

This episode, our question comes from Harper:

Harper:  “How can I get pumped up and ready for my softball game?”

Nice question! Let’s find out how we prepare for those big game moments!

Let’s start by getting our wiggles out. Go ahead and wiggle. 

That’s right–your toes and arms, your fingers and legs. Wiggle them up and down and all around. Now settle those wiggles into a comfortable spot. You are safe as you straighten your back and close your eyes, ready for our adventure. 

Bottom of the 9th. The game is tied, and you’re up. The bat rests in your hands, solid and familiar. You roll your shoulders and settle your stance. 

(Sound of the crowd—cheers, murmurs.)

Your parents and friends are in the crowd. You’re all grabbing dinner after the game—hopefully, you’ll play well so they’ll–

(Whoosh! The ball flies past—glove smack.)
(Umpire: Strike 1!)

Focus. The other team is good—really good. The pitcher looks older than you, and stronger. So you need to—

(Another whoosh—glove smack. The music shifts.)

Okay, Pause. Let’s take a moment to think this through. Or, maybe, not think so much. 

Close your eyes. Picture this moment—maybe it’s a different sport, a different high-pressure scene. The starting block. The goalie staring you down. Scanning the other team during warm-ups—does that guy have a mustache? What is he, 30?

In these moments, thoughts come uninvited, and usually not so polite–

(Layered voices: “Do I look stupid? They’re so much better. What if I miss? Everyone will laugh at me. I am no good. I shouldn’t be here. I can't do this. My team will be so mad at me. What am I doing? I am scared. I really can’t do this. What will my friends think? What will my family say?I am no good.   I can’t believe I just–”)

That’s okay. It’s normal to have doubts. But you don’t have to listen. 

Focus on your breath instead. 

(The sounds fade)

In…and out.

In…and out.

In…and out. 

You’re centered now, and ready for action…but oddly, more relaxed. The awareness of your body sharpens your focus. There’s you, and what you’re about to do. 

And then, there’s only movement 

(A baseball cracks, a soccer ball hits perfectly, a golf perfect sounding golf shot) 

This is why you play. The perfect shot, a dive that seems to pause time, the sprint, running so fast it feels like you’re flying. Moments when thinking stops completely and you become the game. 

(Sounds of running, splashing, grass kicking up, deep breaths)

Breath in…and out. You’re here. 

In…and out…you’re focused. 

In…and out…you got this. 

(Sound of the original softball game)

Let go of the what-ifs. Feel the weight of the bat in your hands. Feel the electricity in your veins, the power in your body. 

So whether the outcome is disappointment—

(Strike three. The crowd sighs.)

Or victory—

(The bat connects. Cheers explode.)

You showed up and dialed in. And That’s what matters.