Hi,
And welcome to this meditation on public speaking.
Public speaking is considered one of society's top fears,
So it's completely normal to feel nervous or anxious when we're about to do a presentation.
This meditation will focus on body awareness and breath control to help you combat any nerves so you can remain calm and speak with physical confidence and mental clarity.
Let's begin wherever you are,
Seated or standing,
And take a deep breath.
Breathe in through your nose and breathe out through your nose or mouth.
Now,
As you continue to breathe,
Simply focus on the sensation of your breath coming in and out of your body.
See if you can make your exhalation a little longer than your inhalation.
You might find your breathing is starting to slow down a bit.
Steady controlled breathing will keep your body calm and relaxed.
If it's comfortable for you,
You can close your eyes.
If you'd prefer to keep them open,
Soften your focus and look down slightly.
Keeping your breath as slow and steady as possible,
Bring your attention to your feet.
Feel them firmly planted on the floor,
With your weight evenly balanced between the right and left foot.
Imagine your feet filling with liquid sand as they remain rooted to the ground.
Feel a heaviness in your feet,
A strong foundation giving you a solid stance from which you can present with confidence and power.
Now,
Whether seated or standing,
Imagine your spine lengthening upwards,
Allowing you to sit or stand tall.
Let your shoulders relax away from your ears and let your chest be open.
Allow your arms to relax at your sides.
Finally,
Let the muscles of your face relax.
Bring your attention back to the foundation of your feet.
Imagine the strength and powerful confident energy that roots you to the ground,
Traveling up your legs into your torso and arms and filling your head.
If nervous thoughts travel through your mind,
Bring your attention back to the solid footing of your feet and the calm,
Steady exhale of your breath.
Begin to visualize the audience you're speaking to and picture yourself communicating directly and clearly with them.
With each inhale,
Breathe in fresh energy and confidence.
With each exhale,
Breathe out any worries or thoughts about your presentation.
With each inhale,
Breathe in energy and confidence.
Breathe out any extraneous thoughts.
Now once again,
Take a moment to feel your feet securely planted on the ground.
Notice the steadiness of your breath.
You are calm yet energized.
You are powerful.
You are ready to speak.
Take one more deep breath in and as you exhale,
Open your eyes or bring your focus back into the room.
