Namaste and welcome to this meditation for overcoming stage fright.
Find a comfortable position either seated or lying down.
Close your eyes gently or soften your gaze.
We're going to take a few moments to address the feelings of stage fright,
Transforming them into calm confidence.
This is a safe space for you to acknowledge and release any fear or anxiety surrounding performance.
First let's acknowledge the feeling of stage fright.
It's a common experience,
A natural response to the anticipation of performance.
Envision yourself as you would be right before you go on stage.
Allow yourself to feel the sensations in your body.
Notice where you feel tension,
Nervousness.
There's no need to judge or resist.
Simply observe these feelings.
Starting with a brief body scan at the top of your head,
Your face,
Your neck and shoulders,
Down to the elbows,
The wrists and each and every fingertip,
Your chest,
Your belly,
Your hips,
Knees,
Ankles and each and every toe.
Notice where you feel any of these feelings arise within the body.
How do they manifest themselves physically?
Recognize that these feelings are temporary and not a reflection of your talent or ability.
They are simply a surge of energy that we can learn to redirect.
We can learn to redirect this energy and make it work for us.
Now bring your attention to your breath.
Feel the gentle rise and fall of your abdomen.
With every inhale,
Imagine drawing in a sense of calm and stability.
Every exhale,
Release fear,
Tension and anxiety.
Feel your body grounding into the surface beneath you.
Imagine roots growing from your feet or seat or whatever part of your body is touching the surface.
These roots are growing from you and anchoring you firmly into the present moment,
Offering support and solid guidance.
Take a deep breath in,
Filling your lungs completely,
Holding your breath and exhale slowly,
Releasing all of the air.
Do this four more times with every inhale bringing in peace and every exhale removing fear.
Every inhale draws in peace.
Every exhale releases fear.
Next,
Imagine yourself on stage.
See yourself standing tall,
Confident and poised.
You take a deep calming breath before you begin.
You see yourself smiling and connecting with your audience.
You hear the sound of your voice or instrument or both,
Clear,
Strong,
Filling the space and you are feeling the joy and passion as you do what you love the most.
And imagine the audience responding positively,
Feeling your passion,
Feeling the connection and appreciating your performance.
And then imagine that the performance is over and you have this great sense of accomplishments and satisfaction.
You did it.
You were amazing.
There's no feeling like it.
So you walk off stage feeling proud and confident.
Where in your body do you feel these feelings of confidence and pride,
Satisfaction,
Accomplishment,
Connection?
Take a moment to revel in these feelings.
Next,
We're going to learn to reframe negative thoughts.
When any negative thoughts arise,
You can change them to a positive affirmation instead.
So instead of I'm going to mess up,
Say I am prepared.
I will do my best.
Instead of I'm going to forget,
Say I know my material and I can trust my memory.
Instead of I'm nervous,
Say I'm excited and I am prepared.
Believe in your ability to handle any situation that arises.
Believe in your passion and your love for what you do and how you do it.
Nobody can do what you do the way that you do it.
This is what you were meant for,
To share your gifts with others.
Now gently bring your awareness back to your surroundings,
Wiggling your fingers and toes,
Taking a few more deep breaths with each inhale drawing in calm and every exhale releasing fear.
You are capable,
You are prepared,
And you are talented.
When you're ready,
Slowly open your eyes.
Carry this sense of calm and confidence with you and know that you can transform stage fright into a powerful source of energy and passion.
Thank you for meditating with me today.
The light in me honors the light in you.
Namaste.
