The Priming Meditation: A more proactive, performance focused mindfulness exercise

On those days where I require a little more focus and energy, I use priming.

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I’ve studied many different mindfulness techniques and breathwork practices throughout my personal growth journey. I learned Transcendental Meditation from Bob Roth, who leads the David Lynch Foundation. I’ve done breathwork with Wim Hof and have explored hundreds of guided meditations on Insight Timer. I love the variety of these offerings and recently, I’ve found myself craving something different—something that feels more proactive and tied to what I am creating in my business.

As an executive coach, I am deeply drawn to the exploration of leadership in all its applications. For me, leadership is the most evolved response to the human condition. It is the ability to respond to life consciously, to articulate a vision that inspires ourselves and others towards win-for-all solutions.

In this pursuit, I naturally found myself developing a new kind of meditation—one that grounds me in the practice of leadership every morning. I think of it as my personal “Priming Meditation.” It blends elements of traditional mindfulness with intentionality and focused thought to align my mindset for the day ahead.

Priming is a well-known psychological phenomenon where exposure to one stimulus influences our response to a later stimulus, often without conscious awareness. It works by activating related memories, concepts, or behaviors in the brain, making them more accessible and likely to be used in decision-making or perception.

If you’re looking for a meditation practice that helps you lead your day with clarity, purpose and calm, here's how you can try it.

How to Practice the Priming Meditation

I typically dedicate 10 minutes to this practice. It follows five simple steps.

Step 1: Presence & Breathwork

Begin by sitting or lying down in a comfortable position and closing your eyes. Let your awareness settle on the weight of your body, the temperature of the air on your skin, and the natural rhythm of your breath.

Start with three to five rounds of box breathing:

- Inhale for four counts

- Hold for four counts

- Exhale for four counts

- Hold for four counts

This structured breathing pattern helps anchor you in the present moment. A facilitator I once worked with said something that stuck with me:

"You cannot breathe into the past. You cannot breathe into the future. You can only breathe into the present moment."

Step 2: Priming – Identifying Your Top Three Priorities

The mind remembers things most effectively in threes. In this step, focus on the three most important things you want to accomplish today. If you were to complete only these three, your day would feel like a success.

Once you identify them, repeat them to yourself a few times, embedding them into your subconscious. This simple act primes your mind to focus on what truly matters.

Step 3: Intentionality – Choosing How You Want to Show Up

Now that you’re clear on your top priorities, ask yourself:

*"How do I want to be in order to make these a reality?"*

Identify three ways of being—mental states or emotional qualities that will support your goals. These could be:

- Focused

- Energized

- Calm

- Passionate

- Present

Once you’ve chosen your three, repeat them a few times to lock them in. This step helps you feel into the version of yourself that will meet the day effectively.

Step 4: Presence & Stillness

With your priorities and intentions set, now comes the simplest step: pure presence.

Spend the remaining time of your meditation in stillness. You can:

- Return to your box breath

- Use a mantra (I often use my TM mantra)

- Practice insight meditation, letting your awareness drift to bodily sensations

Here, I embrace what my friend Emily Fletcher of Ziva Meditation calls “less effort”—allowing meditation to happen without force, simply being.

Deep breathing in this stage activates the parasympathetic nervous system, which promotes relaxation, introspection, and mental clarity.

Step 5: Gratitude & Future Focus

When the bell on my timer app rings, it is time to move into the final and most important step.

Before opening your eyes, complete the practice with a moment of gratitude.

- Name three things you’re grateful for.

- Name three things you’re looking forward to.

This final step anchors you in appreciation and excitement, ensuring you start your day with an abundance mindset.

Why Priming Meditation Works

This practice blends the priming power of goal-setting with the grounding nature of meditation. It helps me…

- Stay focused on what matters most

- Step into intentional leadership

- Begin each day calm, clear, and energized

For me, this is the perfect mix of priming, centering, and gratitude—setting the tone for a productive day.

I hope this practice serves you as well as it has served me. Below, I’ve linked some of my favorite meditations from other teachers and traditions.

Would love to hear your thoughts—how do you set your mindset for leadership each morning?

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While we’re talking meditation/breathwork, here are a few of my favorite guided options that I will frequently share with clients.

1. Wim Hof Breathwork - This Breathing Bubble is an audiovisual guide that helps you maintain rhythm and pace during your breathing sessions. Simply watch the bubble as it expands and contracts, and follow with your breath. You'll hear Wim breathe alongside you, and entrancing background sounds help tune out your surroundings, allowing you to focus on nothing but your breath.

2. Morning Ritual - Start your day feeling grounded, positive and perfectly in flow. Using this powerful morning ritual, set your daily intentions and infuse your day with a deep sense of gratitude.

3. Body Scan Relaxation - A simple progressive relaxation technique. Taking your mind within and connecting with the muscles and muscle groups can bring about deep relaxation and a sense of peace and stillness.

4. Vocal Toning - Use your voice to give yourself sound healing and an internal massage, toning and focussing on the body are also useful tools to quieten the mind.

5. Vipassana (Basic) Meditation - This meditation cultivates a non-judgmental, lucid present-centered attention and gives rise to our natural wisdom and compassion.

6. Morning Meditation with Music - Morning meditation with music containing affirmations to help you switch on the happiness button in your brain and have a magical day

7. Gratitude Meditation - You can boost your gratitude by spending a few minutes out of your day devoted to gratitude. Here's a gratitude meditation I put together that you can download and try for yourself today.