Easy Public Speaking Meditation & Visualization

Begin by finding a comfortable seated or lying down position.

If you are seated,

Allow the spine to remain long.

Allow the feet to be at least hip distance apart.

Allow the hands to be at least six inches away from the hips.

Arms facing up.

Allow the shoulders to rotate.

If you feel any discomfort in your lower back,

You can always place a rolled up blanket or pillow under your knees to help alleviate any strain or pressure experience.

Once you find a comfortable position,

Allow the eyes to close and your breath to begin to deepen.

Breathing in and out of your nose.

As your breath begins to deepen,

Feel your body settle into the support of the earth beneath you.

Invite any tension or tightness you may be experiencing in your body to let release into that support beneath.

If and when thoughts begin to filter into your mind,

Acknowledge the thought and let it go with the exhale.

As you draw your awareness back to the breath,

You will slowly go through all areas of your body and inviting them to relax.

Start with your toes.

Let your toes relax.

Let your feet relax.

Relaxing your calves and your thighs.

Letting your hips relax.

Letting your glutes relax.

Letting your hips relax.

Moving up to your pelvis.

Let your pelvis relax.

Relaxing your belly.

Your chest now relaxes.

Your back will now relax.

To your middle back.

Relax the middle back.

Towards to the upper back,

Relaxing it.

Shoulders relax.

Hands relax.

Let go of your grasp.

Forearms relax.

Relax your biceps.

Relax your neck.

Relax your throat and your jaw.

Let your tongue relax and your cheeks relax.

Let your hands relax.

Let your feet relax.

Let your hands relax.

Let your feet relax.

Let your hands relax.

Let your feet relax.

Let your hands relax.

Let your feet relax.

Let your hands relax.

Let your feet relax.

Let your eyes go.

Let them relax.

Feel your forehead relax.

Your face.

Your whole scalp relax.

Your whole body should be relaxing.

Breathing in.

Breathing out.

Allow your body to let go and fully relax.

From this relaxing place,

Invite a whole.

Inhale through the heels.

Exhale through the toes.

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