Welcome to the practice of meditation.
My name is Maren Sommer and I'm a Mindfulness and Meditation Mentor.
In this session we'll be focusing on the belly breath,
A simple and powerful way to feel calm and grounded as you prepare to talk in front of others.
Start by closing down the eyes gently if that feels okay for you.
Otherwise just keep your eyes open and focus on an object in front of you.
You can sit or lie down as long as it feels comfortable for you.
So as we begin just gently find the breath.
Be aware of the abdomen,
The rising and the falling of the abdomen.
Let your belly and body become really soft.
If you're in a seated position make sure that your back is straight but still relaxed.
If it feels right you can place a hand on your belly.
Let the breath be natural.
The body knows how to breathe.
You don't need to do anything.
If you start feeling a rush of thoughts coming in just let them pass by and return to your breath.
Feel like a Buddha.
Nothing can untangle you.
You're calm and in control of events.
You're safe and everyone has your best interest at heart.
Now imagine yourself speaking in front of an audience.
You're doing it because you have something important to say something that the audience really wants to hear and maybe needs to hear.
It's a gift you're giving them.
Check that your body is still relaxed.
Your face,
Your jaw,
Your eyes,
Your lips and your tongue.
We often hold a lot of tension in our body but it's okay to let go of that tension now.
You can even say to yourself it's now safe to let go of all tension.
See yourself engaging with the audience.
It feels natural and you're enjoying the connection with the audience who's listening to your every word.
You notice that the energy in the room is positive and it comes natural for you to be your authentic self.
Sit with this feeling as you keep breathing in and breathing out,
Focusing on your abdomen,
Moment by moment.
Remember this feeling.
If your mind still feels very busy,
Just observe the thoughts coming in and bring your attention back to the breathing.
It's normal.
We cannot switch off our thoughts but we can learn to control them better.
Don't judge yourself.
Be kind to your mind.
As you're standing in front of the audience you can use the so-called half buddha smile.
Turn the corners of your mouth gently upwards,
Smiling softly.
This relaxes the face and signals to the nervous system to settle immediately and you can use it as your secret anchor at any time.
Keep coming back to the belly breath.
Your belly rising and falling.
It's a natural cycle.
You can equalize your breath for sure but you can also let the out breath be slightly longer than the in breath as it relaxes your nervous system.
Remember that your voice matters and that you have something unique to contribute.
Keep breathing into that one breath at a time and if you wish you can say to yourself I now allow myself to speak with confidence knowing deep down that my voice matters.
Stay with the breath.
Sit in the body and if you feel fearful or worried just breathe.
Know that you have the power to transform it to confidence and calm.
You're already a buddha at heart,
Whole and complete.
You don't need to change anything.
Keep breathing.
Relax in your body and in your mind.
All is well.
Now slowly bring your awareness back to the space around you.
Know that the ease you feel now stays with you as you step forward.
Open your eyes gently trusting that there's always calm behind each breath.
