Resources

Here you will find tools that you can use at any time to train your mind and team up with your body. They are resources that integrate science, conscious practice and transformative language.

Visualization Ironman 5150 Cartagena

This visualization helps you mentally rehearse every moment of your Ironman 5150. It integrates conscious breathing to center you, sensory imagery that makes the experience feel real, and positive internal dialogue that reinforces your confidence. It goes through the entire race day in detail: from waking up to crossing the finish line, through swimming, biking, running, transitions and handling the tough moments. These techniques, backed by sports science and performance psychology, help you train your mind to make better decisions under pressure, manage pre-race anxiety and increase your confidence on race day.

Visualization of a Marathon

This visualization accompanies you to mentally go through your marathon before it starts. It integrates conscious breathing techniques, multisensory imagination, block focus, attention management and emotional anchors to train your mind as well as your body. Listening to it several times in the days leading up to the race will help you arrive at the starting line with serenity, focus and confidence, ready to enjoy and give your best in every kilometer.

Close day and prepare for rest with 5 Points of Joy exercise with your hand.

A guided exercise, brief and practical, to close the day calmly. I accompany you to breathe, lower your revolutions and use your hand as an anchor: one finger for each "point of joy" that you rescued from your day. It is simple and gentle: conscious breathing, mindfulness and a brief reflection to train your focus on what nourishes. At the end of my voice, the music continues for a few minutes so you can complete the exercise without rushing. Ideal before bedtime or between intense routines; repeat it when you need to come back to you.

4-7-8 Breathing, gratitude and Progressive Muscle Relaxation for better sleep

This audio session uses techniques that promote the transition from alertness to deep rest. It integrates 4-7-8 breathing, recommended to induce relaxation through activation of the parasympathetic nervous system; a brief mindful reflection of the day, gratitude, and progressive muscle relaxation (PMR), all guided with my voice, rhythm and warm tone.

You can do it at the end of the day, ideally already in bed or in a space without interruptions, to facilitate a restful night's sleep.