January 13, 2025 • 13 mins
Defeat Is Optional: Conquering Mental Challenges Through Scriptural Meditation
In this episode of 'Defeat Is Optional,' we focus on using scripture to relax the mind and reassure us of God's help for our challenges. Ronnie emphasizes the importance of mental strength over just physical training and introduces a meditation session centered on scripture to help athletes and individuals overcome mental barriers. Listeners are guided through relaxation techniques, deep breathing exercises, and reflections on select biblical verses aimed at reducing anxiety, fear, and doubt. The meditation session encourages embracing God's strength, visualizing success, and growing spiritually to achieve performance goals. The episode concludes with a prayer to foster resilience, trust, and peace, reinforcing the belief that defeat is a choice and that with God's help, any obstacle can be conquered.
00:00 Introduction to Defeat is Optional
00:37 Clarifying Scriptural Meditation
02:26 Starting the Meditation: Deep Breathing
03:18 Releasing Tension and Focusing Inward
04:19 Reflecting on Scripture for Strength
05:29 Overcoming Mental Barriers
08:21 Visualization and Affirmations
10:19 Casting Anxiety on God
11:47 Closing Prayer and Final Thoughts
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Ronnie Baker (00:00):
Welcome to defeat is optional.
(00:01):
The podcast where I'll give youthe best mental tips to unlock
your mind so you can improveyour performance on race day.
If you've ever felt stuck,doubted your abilities or
struggled to bring your best onrace day, you're in the right
place.
This isn't just about trainingharder.
It's about thinking smarter.
Here we'll break down the mentalbarriers that hold you back and
(00:22):
build the mindset that propelsyou to victory because in your
journey to greatness, Defeat isnever the final answer.
It's a choice.
So let's get to work.
Remember defeat is optional isnot just a podcast.
It's a way of life.
I just want to clarify whatwe're gonna be doing because I
feel like Meditation can beconfused with a lot of new age
(00:45):
woo craziness and so Thescriptural meditation is going
to be where we really dive intoone relaxation, but also just
going into Meditating onscripture.
There's gonna be a lot ofscripture reading through this
meditation, if you're joiningme, i'm really excited for this.
I think it's going to be reallygood.
I think it's going to be able tohelp you guys just relax and
(01:08):
also just think about andmeditate on scripture.
And what I would encourage youguys to do is after we finish
this meditation, really pull ascripture out that really sticks
out to you and really just thinkabout it and meditate on it.
Talk to God about it because theword of God is truth and the
word of God is really yourguide, right?
Like, how do you hear from God?
You have to read his word,right?
(01:28):
but anyway Let's get rollingwith this According to Google
the definition of meditate is tothink deeply or focus one's mind
for a period of time.
When we meditate on scripture,we're not just reading through
it, guys.
We're taking time to reallythink deeply about it.
And the deeper we think, themore that scripture seeps into
(01:51):
our hearts so God can use it.
To truly change us, right?
Scripture is what truly changes.
The relationship with God iswhat truly changes us.
So now whether, you're anathlete preparing for a
competition, if you're workingthrough a challenging phase of
training, if you're just aperson working through a
challenging phase of life orsimply seeking to sharpen your
mental skills, I think thismeditation in this quiet time is
(02:13):
gonna be for you.
And the theme of today'smeditation is Conquering mental
challenges.
What we talk about on DefeatIt's Optional all the time.
And I want to, I want you guysto remember this truth.
That defeat truly is optional.
And as we begin, I want you tofind a quiet space.
Where you won't be disturbed.
If you're driving, you want tokeep your eyes on the road.
(02:34):
But listen carefully as we gothrough this meditation.
And make sure you're in acomfortable position where,
whether that's lying down,whether it's sitting, it's up to
you.
But We're going to start, I wantyou guys to relax your eyes, and
you can start to take a few deepbreaths, alright?
So we're going to start byinhaling deeply through your
(02:54):
nose.
You're going to go in.
Hold that for five seconds.
Now exhale, slowly through yourmouth.
So let's do that again.
This is going to be the stapleof this meditation.
Inhale through the nose.
Hold.
(03:16):
And exhale.
As athletes, sometimes we havetight areas in our body.
I want you to feel any tensionyou have leaving your body at
this moment.
On this next breath, I want youto examine where you might be
feeling pain.
Where is there pent up tension?
Is it in your shoulders?
Is it in your neck?
Maybe your low back.
I want you to focus there.
(03:37):
And now, take another deepinhale.
And exhale.
Continue to take these deepbreaths, and as you breathe, I
want you to be thinking aboutthose places and releasing that
tension as you go along.
bring your attention inward.
I want you guys to release anydistractions from today.
(04:00):
Release any anxiety about thetasks you need to complete.
Release any fear you have aboutyour future.
Let go of any pressure fromyesterday, any pressure from
work, any pressure fromtraining, any pressure at all.
This moment is about your mind,and you, and your spirit, and
you connecting to God.
As you settle into this state ofrelaxation, I want you to rise
(04:23):
to reflect on this scripturefrom Isaiah 40, 31.
It says, But those who hope inthe Lord, As an athlete, you
know what it means to pushthrough exhaustion, to fight
(04:45):
against weariness.
In this moment, allow God'sstrength to renew you.
Remember that when you try topush through on your own, you
will grow weary.
So invite God into the picture.
Imagine God giving you thestrength you need to power
through your objectives today.
Imagine yourself soaring aboveyour challenges, unburdened,
(05:07):
light, and free.
Feel that sense of renewal asyou inhale strength and exhale
weariness.
So with your eyes closed, I wantyou to take another deep breath
in.
Hold that for five seconds.
And exhale, long exhale throughyour mouth.
(05:29):
Now let's shift to the mentalbarriers you might be facing.
Maybe it's doubt, fear, or theanxiety of failing.
These feelings are always goingto be a part of our athletic
experience.
But let's remember, they don'tdefine us.
In 2 Timothy 1.
7 it says, That God has notgiven us a spirit of fear, but
(05:51):
of love and self control.
So think about that for a momentas you sink deeper and deeper
into relaxation, a place ofcontentment and realize the
position of power you're in withGod by your side.
God has given you a spirit ofpower.
You are not defined by fear.
(06:11):
You're not ruled by doubt.
You are empowered with love andself discipline.
You have been equipped witheverything you need to overcome
your mental challenges.
Inside of you lies the seeds ofgreatness.
In you lies the gift of the HolySpirit.
In you lies God's overwhelminglove and support for his child.
Now let's come back to ourbreathing.
(06:33):
Taking a deep inhale and exhale.
Inhale power, exhale fear.
Inhale faith.
Exhale, doubt.
Inhale, belief.
Exhale, anxiety.
(06:54):
Visualize any fear or doubt youmay be carrying.
Now in your mind, see yourselflifting these burdens and
handing them to God.
Let Matthew 11 28 wash over you.
It says, come to me all who areweary and burdened and I will
give you rest.
Take my yoke upon you and learnfrom me, for I am gentle and
(07:14):
humble in heart, and you willfind rest for your souls.
For my yoke is easy, and myburden is light.
Now feel the weight lifted offof you, and as you exhale, let
go of what you've been holding,let go of what's been holding
you back, and give it to God.
Alright, so I want you tobreathe in deeply.
(07:35):
Now breathe out, and trust thatGod is with you.
That he has equipped you andthat no challenge is too great
for you to overcome with God'shelp and with God's strength.
Now let's take a moment andthink about our victory.
Think about you completing allthe tasks you have today with
ease or tomorrow with ease.
implementing discipline in everyfacet of your life.
(07:57):
Philippians 4.
13 says, I can do all thingsthrough Christ who strengthens
me.
Now, take a moment and justrepeat this scripture quietly to
yourself.
I can do all things throughChrist who strengthens me.
I can do all things throughChrist who strengthens me.
Now feel those words settle intoyour heart.
(08:21):
Picture yourself in a moment oftriumph, whether it's crossing
the finish line, lifting a newpersonal record, or overcoming
an obstacle you thought wasinsurmountable.
Maybe you haven't had a win in along time.
Imagine yourself getting thatwin.
Imagine your body completelyhealthy.
Imagine a season with noinjuries.
(08:41):
Feel your body recovering withmaximum efficiency from your
training and your competitions.
Feel the electrifying energysurge through you as you
mentally prepare to destroy thecompetition.
See it vividly in your mind.
This goes back to ourvisualization.
Visualization.
You are willing and you arecapable.
You are equipped with every toolyou need mentally, physically,
(09:04):
and spiritually to crush yourgoals.
And I want you guys to let thesescriptures move through your
spirit.
Here's the first one.
He gives power to the faint andto them that have no might, he
increases strength.
Peace I leave with you, my peaceI give unto you.
(09:25):
I will keep him in perfect peacewhose mind is stayed on thee.
When those obstacles are in theway of your success, remember
Psalm 37 7.
It says, I will not fret.
I am still before the Lord.
I wait patiently for him andentrust myself to him.
Now, as you continue to breathedeeply, allow these positive
(09:47):
affirmations to take root.
I am unstoppable in the pursuitof my goals.
I embrace challenges asopportunities for growth.
I radiate confidence andresilience in all that I do with
each affirmation, feel yourconfidence and growing.
Remember that you're not definedby your past failures.
(10:09):
You're not limited by yourchallenges with God's strength.
You can achieve more than youever imagined.
So let's address any lingeringanxiety.
In 1 Peter 5, 7, we'reinstructed to cast all our
anxiety on Him because He caresfor us.
So right now, picture yourselfdoing exactly that.
(10:33):
The best thing you can do istalk to God about what you're
feeling.
A lot of times we try to handlethese things on our own.
We try to take on the anxietyand try to fix it ourselves.
But it's counterculture to whatthe word says.
It says that we should cast allof our cares onto God.
So I want you to do that rightnow.
Whatever it is that you'reworrying about, whatever it is
(10:53):
that you're stressed about, Iwant you to cast that care onto
God.
Whatever worries or anxietiesyou're caring about your
performance, about yourtraining, about your future.
I want you to release them, handthem over to God.
Trust that he can handle them.
So take a deep breath in Andexhale And as you exhale, I want
(11:20):
you to let the anxiety leaveyour body Feel lighter know that
god cares for you And you don'thave to carry this burden alone
And when you understand that youdon't have to carry this burden
alone your focus can now shiftfully to the task at hand Which
is your growth your journey yourvictory your relationship with
christ as we come to a close, aswe bring this meditation to a
(11:43):
close, I want to give you guys aprayer.
Okay?
I want to pray for you guys.
Dear Heavenly Father, We thankyou for your grace and mercy
during tough times in life.
We want to thank you for ourburdens.
We want to thank you for ouranxiety and our fear today and
how you're replacing it withtrust, faith, and peace.
(12:05):
We know you give power to thefaint and to those who have no
might, you increase strength.
We thank you because we knowthere is no challenge here on
earth that is bigger than you.
Now, Lord, we ask you to give usrest as we move forward in our
days.
give us direction.
We pray that you give usconfidence, knowing that defeat
is optional because we areempowered by you and all that we
(12:28):
ask in your mighty name.
Amen.
So I want you guys to take afinal deep breath in and breathe
out and understand and know thatyou're powerful, you're
resilient, and you're capable ofovercoming any obstacle with
God's help and with God'sstrength.
Guiding you.
So I want to thank you guys forjoining me in today's
(12:52):
meditation.
You've taken a huge step towardsconquering the anxiety in your
mind and towards getting yournext big win.
And in doing so, I think you'veaccomplished the most important
step of them all is that you'vegrown closer to God.
So whenever you are faced with achallenge, I just want you guys
to remember that one, God isalways with you and to that
(13:15):
defeat is optional.
Okay.
Welcome to defeat is optional.
(00:01):
The podcast where I'll give youthe best mental tips to unlock
your mind so you can improveyour performance on race day.
If you've ever felt stuck,doubted your abilities or
struggled to bring your best onrace day, you're in the right
place.
This isn't just about trainingharder.
It's about thinking smarter.
Here we'll break down the mentalbarriers that hold you back and
(00:22):
build the mindset that propelsyou to victory because in your
journey to greatness, Defeat isnever the final answer.
It's a choice.
So let's get to work.
Remember defeat is optional isnot just a podcast.
It's a way of life.
I just want to clarify whatwe're gonna be doing because I
feel like Meditation can beconfused with a lot of new age
(00:45):
woo craziness and so Thescriptural meditation is going
to be where we really dive intoone relaxation, but also just
going into Meditating onscripture.
There's gonna be a lot ofscripture reading through this
meditation, if you're joiningme, i'm really excited for this.
I think it's going to be reallygood.
I think it's going to be able tohelp you guys just relax and
(01:08):
also just think about andmeditate on scripture.
And what I would encourage youguys to do is after we finish
this meditation, really pull ascripture out that really sticks
out to you and really just thinkabout it and meditate on it.
Talk to God about it because theword of God is truth and the
word of God is really yourguide, right?
Like, how do you hear from God?
You have to read his word,right?
(01:28):
but anyway Let's get rollingwith this According to Google
the definition of meditate is tothink deeply or focus one's mind
for a period of time.
When we meditate on scripture,we're not just reading through
it, guys.
We're taking time to reallythink deeply about it.
And the deeper we think, themore that scripture seeps into
(01:51):
our hearts so God can use it.
To truly change us, right?
Scripture is what truly changes.
The relationship with God iswhat truly changes us.
So now whether, you're anathlete preparing for a
competition, if you're workingthrough a challenging phase of
training, if you're just aperson working through a
challenging phase of life orsimply seeking to sharpen your
mental skills, I think thismeditation in this quiet time is
(02:13):
gonna be for you.
And the theme of today'smeditation is Conquering mental
challenges.
What we talk about on DefeatIt's Optional all the time.
And I want to, I want you guysto remember this truth.
That defeat truly is optional.
And as we begin, I want you tofind a quiet space.
Where you won't be disturbed.
If you're driving, you want tokeep your eyes on the road.
(02:34):
But listen carefully as we gothrough this meditation.
And make sure you're in acomfortable position where,
whether that's lying down,whether it's sitting, it's up to
you.
But We're going to start, I wantyou guys to relax your eyes, and
you can start to take a few deepbreaths, alright?
So we're going to start byinhaling deeply through your
(02:54):
nose.
You're going to go in.
Hold that for five seconds.
Now exhale, slowly through yourmouth.
So let's do that again.
This is going to be the stapleof this meditation.
Inhale through the nose.
Hold.
(03:16):
And exhale.
As athletes, sometimes we havetight areas in our body.
I want you to feel any tensionyou have leaving your body at
this moment.
On this next breath, I want youto examine where you might be
feeling pain.
Where is there pent up tension?
Is it in your shoulders?
Is it in your neck?
Maybe your low back.
I want you to focus there.
(03:37):
And now, take another deepinhale.
And exhale.
Continue to take these deepbreaths, and as you breathe, I
want you to be thinking aboutthose places and releasing that
tension as you go along.
bring your attention inward.
I want you guys to release anydistractions from today.
(04:00):
Release any anxiety about thetasks you need to complete.
Release any fear you have aboutyour future.
Let go of any pressure fromyesterday, any pressure from
work, any pressure fromtraining, any pressure at all.
This moment is about your mind,and you, and your spirit, and
you connecting to God.
As you settle into this state ofrelaxation, I want you to rise
(04:23):
to reflect on this scripturefrom Isaiah 40, 31.
It says, But those who hope inthe Lord, As an athlete, you
know what it means to pushthrough exhaustion, to fight
(04:45):
against weariness.
In this moment, allow God'sstrength to renew you.
Remember that when you try topush through on your own, you
will grow weary.
So invite God into the picture.
Imagine God giving you thestrength you need to power
through your objectives today.
Imagine yourself soaring aboveyour challenges, unburdened,
(05:07):
light, and free.
Feel that sense of renewal asyou inhale strength and exhale
weariness.
So with your eyes closed, I wantyou to take another deep breath
in.
Hold that for five seconds.
And exhale, long exhale throughyour mouth.
(05:29):
Now let's shift to the mentalbarriers you might be facing.
Maybe it's doubt, fear, or theanxiety of failing.
These feelings are always goingto be a part of our athletic
experience.
But let's remember, they don'tdefine us.
In 2 Timothy 1.
7 it says, That God has notgiven us a spirit of fear, but
(05:51):
of love and self control.
So think about that for a momentas you sink deeper and deeper
into relaxation, a place ofcontentment and realize the
position of power you're in withGod by your side.
God has given you a spirit ofpower.
You are not defined by fear.
(06:11):
You're not ruled by doubt.
You are empowered with love andself discipline.
You have been equipped witheverything you need to overcome
your mental challenges.
Inside of you lies the seeds ofgreatness.
In you lies the gift of the HolySpirit.
In you lies God's overwhelminglove and support for his child.
Now let's come back to ourbreathing.
(06:33):
Taking a deep inhale and exhale.
Inhale power, exhale fear.
Inhale faith.
Exhale, doubt.
Inhale, belief.
Exhale, anxiety.
(06:54):
Visualize any fear or doubt youmay be carrying.
Now in your mind, see yourselflifting these burdens and
handing them to God.
Let Matthew 11 28 wash over you.
It says, come to me all who areweary and burdened and I will
give you rest.
Take my yoke upon you and learnfrom me, for I am gentle and
(07:14):
humble in heart, and you willfind rest for your souls.
For my yoke is easy, and myburden is light.
Now feel the weight lifted offof you, and as you exhale, let
go of what you've been holding,let go of what's been holding
you back, and give it to God.
Alright, so I want you tobreathe in deeply.
(07:35):
Now breathe out, and trust thatGod is with you.
That he has equipped you andthat no challenge is too great
for you to overcome with God'shelp and with God's strength.
Now let's take a moment andthink about our victory.
Think about you completing allthe tasks you have today with
ease or tomorrow with ease.
implementing discipline in everyfacet of your life.
(07:57):
Philippians 4.
13 says, I can do all thingsthrough Christ who strengthens
me.
Now, take a moment and justrepeat this scripture quietly to
yourself.
I can do all things throughChrist who strengthens me.
I can do all things throughChrist who strengthens me.
Now feel those words settle intoyour heart.
(08:21):
Picture yourself in a moment oftriumph, whether it's crossing
the finish line, lifting a newpersonal record, or overcoming
an obstacle you thought wasinsurmountable.
Maybe you haven't had a win in along time.
Imagine yourself getting thatwin.
Imagine your body completelyhealthy.
Imagine a season with noinjuries.
(08:41):
Feel your body recovering withmaximum efficiency from your
training and your competitions.
Feel the electrifying energysurge through you as you
mentally prepare to destroy thecompetition.
See it vividly in your mind.
This goes back to ourvisualization.
Visualization.
You are willing and you arecapable.
You are equipped with every toolyou need mentally, physically,
(09:04):
and spiritually to crush yourgoals.
And I want you guys to let thesescriptures move through your
spirit.
Here's the first one.
He gives power to the faint andto them that have no might, he
increases strength.
Peace I leave with you, my peaceI give unto you.
(09:25):
I will keep him in perfect peacewhose mind is stayed on thee.
When those obstacles are in theway of your success, remember
Psalm 37 7.
It says, I will not fret.
I am still before the Lord.
I wait patiently for him andentrust myself to him.
Now, as you continue to breathedeeply, allow these positive
(09:47):
affirmations to take root.
I am unstoppable in the pursuitof my goals.
I embrace challenges asopportunities for growth.
I radiate confidence andresilience in all that I do with
each affirmation, feel yourconfidence and growing.
Remember that you're not definedby your past failures.
(10:09):
You're not limited by yourchallenges with God's strength.
You can achieve more than youever imagined.
So let's address any lingeringanxiety.
In 1 Peter 5, 7, we'reinstructed to cast all our
anxiety on Him because He caresfor us.
So right now, picture yourselfdoing exactly that.
(10:33):
The best thing you can do istalk to God about what you're
feeling.
A lot of times we try to handlethese things on our own.
We try to take on the anxietyand try to fix it ourselves.
But it's counterculture to whatthe word says.
It says that we should cast allof our cares onto God.
So I want you to do that rightnow.
Whatever it is that you'reworrying about, whatever it is
(10:53):
that you're stressed about, Iwant you to cast that care onto
God.
Whatever worries or anxietiesyou're caring about your
performance, about yourtraining, about your future.
I want you to release them, handthem over to God.
Trust that he can handle them.
So take a deep breath in Andexhale And as you exhale, I want
(11:20):
you to let the anxiety leaveyour body Feel lighter know that
god cares for you And you don'thave to carry this burden alone
And when you understand that youdon't have to carry this burden
alone your focus can now shiftfully to the task at hand Which
is your growth your journey yourvictory your relationship with
christ as we come to a close, aswe bring this meditation to a
(11:43):
close, I want to give you guys aprayer.
Okay?
I want to pray for you guys.
Dear Heavenly Father, We thankyou for your grace and mercy
during tough times in life.
We want to thank you for ourburdens.
We want to thank you for ouranxiety and our fear today and
how you're replacing it withtrust, faith, and peace.
(12:05):
We know you give power to thefaint and to those who have no
might, you increase strength.
We thank you because we knowthere is no challenge here on
earth that is bigger than you.
Now, Lord, we ask you to give usrest as we move forward in our
days.
give us direction.
We pray that you give usconfidence, knowing that defeat
is optional because we areempowered by you and all that we
(12:28):
ask in your mighty name.
Amen.
So I want you guys to take afinal deep breath in and breathe
out and understand and know thatyou're powerful, you're
resilient, and you're capable ofovercoming any obstacle with
God's help and with God'sstrength.
Guiding you.
So I want to thank you guys forjoining me in today's
(12:52):
meditation.
You've taken a huge step towardsconquering the anxiety in your
mind and towards getting yournext big win.
And in doing so, I think you'veaccomplished the most important
step of them all is that you'vegrown closer to God.
So whenever you are faced with achallenge, I just want you guys
to remember that one, God isalways with you and to that
(13:15):
defeat is optional.
Okay.
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