{"id":"45d36a7f-4ea1-4d2c-ad81-51690396683f","title":"Pre-Race Body Scan","icon":"🏁","parent_id":null,"author":{"name":"RunRaeRun","initials":"R"},"category":{"id":"bfdc5b06-0269-44f1-ab44-4af8c04e23e0","name":"Body Scan","path":["Meditations","Body Scan"]},"description":{"markdown":"Five minutes to swap pre-race nerves for calm focus. Do it standing, in the start area if you like.","html":"

Five minutes to swap pre-race nerves for calm focus. Do it standing, in the start area if you like.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":300,"total_duration_in_seconds":300,"steps_count":5,"updated_at":"2026-06-14T20:57:35.014Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"f883f4bb-a321-4cb3-8e88-6a1d9d4116f2","number":1,"title":"Ground your feet","description":{"markdown":"Feel your weight through both feet. Notice the ground holding you up.","html":"

Feel your weight through both feet. Notice the ground holding you up.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"0a74cb5a-5f3f-47cd-828a-7332db25fe14","number":2,"title":"Scan your legs","description":{"markdown":"Move your attention up through your calves, knees and thighs. Notice any tightness without trying to fix it.","html":"

Move your attention up through your calves, knees and thighs. Notice any tightness without trying to fix it.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"d6c4483b-694e-426a-a6a3-06cad5cadbe2","number":3,"title":"Find your breath","description":{"markdown":"Breathe slowly into your belly. Let each exhale be a little longer than the inhale.","html":"

Breathe slowly into your belly. Let each exhale be a little longer than the inhale.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"3cd6fef2-ded1-4c0e-ae17-7b698e42dcc6","number":4,"title":"Drop your shoulders","description":{"markdown":"Notice your shoulders, jaw and hands, and let them soften on each exhale.","html":"

Notice your shoulders, jaw and hands, and let them soften on each exhale.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"3ab204b7-ad49-49d2-abb6-0ccf01031cc7","number":5,"title":"Set an intention","description":{"markdown":"Choose one word for the race, like _steady_, _strong_ or _enjoy_, and repeat it to yourself.","html":"

Choose one word for the race, like steady, strong or enjoy, and repeat it to yourself.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete