This 7 Days of Christmas Meditation series by In-Depth Swim Academy features short, guided practices designed to help athletes find calm, focus, and balance. Each meditation is under three minutes and offers a simple tool—from breathwork and movement to visualization and nervous system regulation—that you can return to anytime you need a reset.

This episode explores how trusting yourself, cultivating autonomy, and shifting from scarcity to abundance can transform your experience in the sport. Olivia shares how self-determination, inner guidance, and belief in your unique path help you move beyond limiting stories like “I’m only good in prelims” or “I don’t swim fast in season,” and offers a journaling practice to rewrite them into beliefs that actually support your growth.

This episode explores recovery as the “other half” of training — not just for the body, but for the mind, nervous system, and spirit. Olivia breaks down the difference between sympathetic “go mode” and parasympathetic “rest and digest,” shares her favorite recovery tools (sauna, cold plunge, stretching, yoga, PT), and explains why alignment between your habits and your goals matters. The episode closes with a humming practice to calm the nervous system and a journal prompt to help you become the athlete you’re dreaming about.

This episode explores how inspiration and visualization work together to help athletes embody the qualities of their future selves. Olivia explains why inspiration strikes, how to turn it into motivation, and guides listeners through a visualization designed to activate confidence, clarity, and forward momentum.

Olivia explores how embracing impermanence transforms fear into freedom. Through stories, science, and reflection, she unpacks how letting go of old identities helps us find flow — in competition, in growth, and in becoming who we’re meant to be.

Olivia shares her return to racing after a 16-month break, exploring lessons on presence, perfectionism, and the beginner mindset. A grounded reflection on rediscovering growth, purpose, and joy in high-performance sport.

A swimmer-specific guided meditation—body scan, four-count box breathing, and an acceptance exercise—to calm nerves, sharpen focus, and choose your next step forward.