Welcome.
This is your time,
A space to pause,
To breathe and to reconnect with the calm,
Steady part of yourself.
As you prepare for your presentation,
It's natural to feel a mixture of nerves and excitement.
This meditation is here to support you,
To help you release tension,
Ease any fears and step into your power with confidence and clarity.
Find a comfortable position,
Either seated or lying down and allow your body to relax.
Close your eyes if that feels good for you or simply soften your gaze.
Take a deep breath in,
Feeling the air fill your lungs and slowly exhale,
Letting go of any stress or tension.
Know that in this moment,
There is nothing else you need to do,
Nowhere else you need to be.
This is your time to ground yourself,
To reconnect with your inner brilliance and step into a calm,
Focused state of mind.
Let us begin.
So,
Noticing the weight of your body resting on the surface beneath you,
Feeling the connection of your body to the ground.
Noticing your body as it's breathing itself,
The movement of your chest with each inhale and with each breath,
Feel the connection of your body to the earth.
Imagining roots gently growing from the soles of your feet,
From the base of your spine,
Reaching down deep,
Deep into the earth.
These roots anchor you,
Steady you,
Ground you in a deep sense of stability and of strength.
With each breath,
Feel this connection grow stronger,
Feel the earth supporting you,
Holding you,
Reminding you that you are safe,
Steady and I want you to take a moment to bring into your awareness the presentation that you have got coming up.
Or you might want to imagine yourself giving a presentation.
I want you to notice any tension or nervousness that may now be coming up within your body.
Perhaps you feel it in your chest,
Your stomach,
Your shoulders.
Wherever it resides,
I want you to simply notice it,
Observe it without judgment.
Knowing that these feelings are only natural,
They are your body's way of preparing you for something important.
They show how much you care about the impact of your words and your presentation.
You don't need to carry this tension any longer.
Imagine that with every exhale,
You are releasing them,
Letting them flow out of your body like a gentle stream.
Take a deep breath in.
And as you exhale,
Feel that tension beginning to soften.
You might want to give that tension a number.
Might be a 10 out of 10,
9 out of 10,
Whatever it is.
Exhale and seeing that you are releasing and the number is going down,
Even if it is by one point.
Have a nice deep breath in.
And this time,
As you exhale,
Feel the nervousness dissolve,
Leaving behind a deep sense of calm and ease.
You are releasing with each exhale,
Tension and nervousness from within your body.
And as we bring your attention to the space in your chest,
The area around your heart,
This is the center of your brilliance,
Your uniqueness,
Your worth.
Take a moment to reflect on everything that brought you to this moment.
Your experiences,
Your growth,
Your dedication.
Know that you are here for a reason.
What you have to share is valuable and important.
Visualize a warm,
Golden light glowing in your chest.
And this warm,
Golden light is radiating outwards.
This light represents your brilliance,
Your unique gifts.
And with each breath,
Feel this light grow brighter and stronger.
This light is filling your entire body with warmth and with confidence.
Allow this light to remind you that you are enough just as you are.
Your worth is not defined by this presentation.
Your worth is intrinsic,
Unchanging and undeniable.
So in your mind's eye,
I want you to imagine yourself standing in a space where you will deliver your presentation.
Imagine the room,
The people,
The energy.
See yourself standing tall,
Your posture strong yet relaxed.
Feel the confidence in your body,
The calm steadiness in your breath.
Hear the sound of your voice,
Clear,
Steady and impactful.
Your words flow effortlessly.
You can see the faces of your audience light up with understanding and connection.
Notice how your energy fills the room,
Creating a sense of trust and engagement.
Your message lands powerfully,
Leaving an impression that lingers long after the presentation is over.
I want you to take a moment now to fully embody this vision.
Feeling the calm,
The clarity,
The power of your presence.
Now let us shift your focus away from the outcome and into the present moment.
This presentation is not about perfection.
It is about connection.
Allow yourself to embrace the joy of sharing your ideas,
Of being heard,
Of making an impact.
Trust that your words will reach those who need to hear them.
There is no rush.
Give yourself permission to slow down,
To savour each moment,
To feel fully alive and present.
Let go of any pressure to perform and instead step into the flow of simply being yourself.
Authentic,
Open and brilliant.
As we prepare to bring this practice to a close,
Take a moment to repeat these affirmations silently or aloud.
I am grounded and calm.
I am confident in my abilities.
I trust that my words will make an impact.
I am enough,
Just as I am.
Take a deep breath in and exhale slowly.
Breathing in those words,
The affirmations.
Breathing out those words,
The affirmations.
Once again,
Noticing your breath,
Noticing your body,
Noticing the ground that you are on.
Observing where your body ends and the rest of the world around you begins.
To feel your clothes against your skin.
Gently touching the back of your throat.
And beginning to gently move your body.
And as you do so,
Noticing any sounds that you can hear around you.
And let's just take a nice deep breath together into the belly.
As you gently move your body,
I want you to use that inhale as an anchor.
Anchoring you back into this moment,
Back into this now.
And as you breathe out,
Breathing out softly and smoothly.
Taking a nice deep breath in and breathing out softly and smoothly.
And as you open your eyes,
Carry with you this deep sense of calm and confidence.
You are ready,
You are prepared,
And you have got this.
