This game-changing visualization will bring you back into your body and into the present moment so you can be alert and prepared for your next big event. .
Meet your Teacher
New York, NY, USA
Transcript
Hi friends, Welcome to Ziva Performance, The guided visualization to help you get back into your body and back into the right now so that you can be totally present and set yourself up for success for whatever challenge you're about to walk into. I'm Emily Fletcher and I'm thrilled to share these tools with you in a way that is useful and practical for our everyday lives. So I imagine you're listening to this because you have something important coming up. Maybe it's an audition, Maybe it's a presentation, Maybe it's a big shoot date, Whatever it is, This is going to be a great time for you to center yourself, Get present in your body in the right now and allow yourself the opportunity to do your very best. So find a comfortable place to sit, Chair, Bed, Floor, Maybe you're in a waiting room, Stairwell, Doesn't matter. But we want to have preferably the back supported and the head free. So close the eyes, Take a nice deep inhale. And as you exhale, Start to let go of unnecessary tension, Unnecessary holding in the body. And I want you to take a moment to simply congratulate yourself on getting this far. You've clearly been doing great work or you wouldn't be preparing for something that's so important to you. So take a moment to just congratulate all the work and all the steps and all the decisions that you've made that have brought you to this point. And now I want you to inhale and as you exhale, Try to release your attachment to one specific outcome. Because the truth is, We don't know what's going to happen. And that's the exciting part. I also want you to give yourself permission to fail. Seriously, Just dare to suck. Try to get it wrong. Try to be ridiculous. Have fun. And I know that's easier said than done. But if you take the pressure of getting it right off of yourself, Chances are you're going to show up as more fully you. All right, Let's get started. I'm going to walk you through an exercise that's going to get you into your five senses, Into your body and into the right now. Because here's the news, Happiness only exists in one place and that's inside of you. And it only exists right now. Our mind is so busy worrying about the future and the past. But the truth is that right now, You're safe. Right now you have an opportunity to do what you love. Right now you have an opportunity to be generous with your gifts, To go into this room and deliver your fulfillment. So take the pressure of yourself. Give yourself permission to fail. Dare to suck. Dare to have a good time. Make that your priority. All right, Let's get started. So take another inhale. And as you exhale, I want you to try to hear the furthest sound away from you. Maybe it's the person furthest away in the room. Maybe it's an air conditioning vent. Maybe it's a plane overhead or traffic outside. But just listen for the furthest sound away from you. And now let your attention gently rest on the closest sound. Maybe it's my voice. Maybe there's someone very near you speaking. Maybe there's music playing. And now on your next inhale, I want you to let your awareness gently rest on the tactile sensations around you. Feel your seat in the seat. Feel the chair against your back. Feel the socks against your feet. Is the chair you're sitting in fabric or plastic? Is it cold? Is it warm? Is there anything that's uncomfortable that's touching you right now? What do your clothes feel like against your skin? So take a few breaths and just let your awareness gently rest on every single tactile sensation in your body. I want you to see what you're seeing. If the eyes are closed, That's fine. Even with the eyes closed, There's still light coming through our lids, Which creates some amount of color. Or sometimes we can see the cells moving in that thin liquid that surrounds the eyes. Take a moment and allow your awareness to gently rest on what you're seeing right now. If your eyes are open, See the things in the room. Where is the light coming from? What colors are the brightest? What's the most beautiful thing you can see right now? And take another nice deep inhale. And as you exhale, Let your awareness gently rest on the taste happening in your mouth right now. What are you tasting? Is your mouth acidic? Is it metallic? Can you taste whatever you had for breakfast or lunch? Was it salty or sweet or sour? Are you salivating? It's funny to think about tasting something when you're not actually eating, But the sense is alive and awake all the time. And now, As we inhale, We're going to allow our awareness to gently rest on what we're smelling. See if you can detect how many smells there are in the room right now. Are there people around you? Is it cologne? Is it perfume? Is it deodorant? Is it hairspray? Is there air freshener in the room? Perhaps you're outside and you can smell nature. Maybe it's the absence of smell. Maybe it's your own shampoo, But just allow yourself to actually smell what you're smelling. And now take a nice deep inhale. And as you exhale, Check in with yourself to see if things have shifted, To see if you feel a bit more present in your body right now than you did a few moments ago. So now I'm going to walk you through an exercise to scan your body and let go of tension and then take your awareness out as far as you can imagine and then back into the right now. Each time I mention a body part, I want you to imagine that you inhale into it and then exhale any tension and stress you might be holding in that particular part of your body. So we'll start and we'll inhale and we'll bring our awareness to the lips. And as we exhale, We just let go of any tension we might be holding in the lips, Nose, Eyes, Ears, Crown of the head, Whole head, Neck, Shoulders, And traps. We hold lots of tension there. So just breathe in some nice goodness into your traps and exhale. Just allow your neck and shoulders to melt and feel softer. Lower arms, Lower arms, Hands, Belly, Chest, Lower back, Whole back, Whole torso, Upper legs, Lower legs, Feet, Whole body. And as you allow your awareness to gently rest on your whole body, See if you can tap into that life force coursing through your veins, That blood, That heartbeat, That chi, That prana, And just allow yourself to feel that going from the top of your head all the way to the bottom of your feet. And now take that energy, Allow it to fill the entire room, And now let it expand to the entire building, The entire city block, Your whole city, North America, South America, Europe, Asia, Australia, Africa, The entire Earth. We're just allowing our awareness to expand and wrap around the entire planet Earth. And now take it out to the solar system, The galaxy, Clusters of galaxies, Whole universe. As far out as your mind will let you imagine, As much as you can conceive, Allow your awareness to rest on all that is. And on this next inhale, Remind yourself that you are made up of the exact same thing that the entire universe is made up of, And that the universe is made up of the exact same things that comprise your body. So just enjoy that reciprocity of energy between you and all that is. And on the next inhale, Bring your awareness back into your body, Feeling that flow from the top of your head to the bottom of your feet. But now with this expanded awareness, With the joy and the calm and the comfort that comes with recognizing that you're one wave on the ocean of all that is. Enjoy that feeling of connectedness, Enjoy that feeling of creativity, Enjoy that feeling of confidence knowing that nature has your back. Give yourself permission to succeed and permission to fail. And know that your happiness does not lie on the other side of booking this one job. Your happiness does not lie on the other side of what anybody else thinks of you. Your happiness exists right now and it exists inside of you. And you have access to it anytime you want. So enjoy the freedom and the power and the confidence that that gives you and give yourself permission to have fun. And imagine yourself going into this room, Going onto set, Going onto stage and knocking it out of the park. Imagine yourself in perfect alignment with everyone that's participating in this event with you. And you showing up as your highest version of yourself because you want to give all that you have to give. Remind yourself that there's no one else on this planet like you, That nature created you uniquely so that you could deliver your fulfillment and your gifts to the world. You deserve to be great. You deserve the best. You're investing in yourself. You're making yourself vulnerable. You're putting yourself on the line and you deserve success. So go in there and claim it and enjoy yourself along the way. All right friends, Have fun and let go.
4.2 (1 535)
Douglas
January 8, 2026
That was wonderful, Emily, and it brought me back to some cery fond memories of two old friends of mine from the Santa Barbara area, Gary and Dain. Thank you for that🙏🏻🙏🏻🙏🏻 💝😃🤗
China
October 22, 2025
Nice 👍🏽 I felt the relaxation and letting go of the need to place my happiness on others’ judgement of me. So good to remember that all the happiness is inside me, right now - always right now.
Aunt
March 15, 2024
Feeling Alive and fulfilled, grateful. 🌎🎈🤼✌️💞 When I listened this morning, I came to reviews to share my delight, I discovered that I wrote praises 6 years ago and have continued enjoying thru the years. This is my go to when I need to feel the highest heights. 🙏💕
Mai
February 19, 2023
Very grounding with nice takeaways to apply. Thank you.
Dan
April 7, 2021
Very energizing and grounding all at once- thank you!
Nacha
November 19, 2020
Great meditation.
Chris
September 18, 2020
Exactly what I’ve been looking for. Thanks!
JordanG
July 7, 2020
I loved this meditation! Wish I found this one earlier, glad I finally did. Thanks! 😎🙏
James
November 19, 2019
Thank you Ziva for this great guided session. I love the quietness of the session and the wüüündëëërfüüül and clear tone of your voice. The message and instead ruin are clear and made me feel relaxed after. Thank you and many blessings and smiles of happiness to you! 😃😃🎉🎉🥳🥳⭐️⭐️✨✨💫💫⚡️⚡️🌟🌟👍🏻
Kati
July 15, 2019
Love ZIVA! I’m a musician, actress, writer. I’ve been meditating and doing yoga for 20 years. Emily’s approach to meditation is so helpful and revolutionary in how she can communicate its benefits and research on the brain and body through neuroscience. She’s an excellent speaker and her humor and love for life, people and meditation is contagious! 💜🤗
joyful✨
February 8, 2019
💐Emily! You just rock it! Thank you for being on insight timer too! I have done all your Ziva Mind programs & you started me on this meditation journey💫🏆 This Meditation for Performance is such a terrific go to! 👏🏽💕
Nina
July 12, 2018
Exactly what I needed before a show. Thank you!!!
Ina
February 19, 2018
Really needed to hear this.
Kelly
January 4, 2018
I’ll definitely bookmark this to listen to before delivering a talk, speech or workshop. A wonderful pep talk! 💥
Jan
November 16, 2017
Really enjoyed the imagery and truth!
Ellie
September 26, 2017
I will definitely listen again when I’m next on stage. Thank you.
Sarah
June 3, 2017
AMAZING!!!!!! Just absolutely helpful, inspiring, effective and awesome! Thank you so so much 🙏🏽💕
Kathryn
April 10, 2017
This is a pep talk for stage fright that includes a body scan to settle your nerves.
Linnea
April 7, 2017
Quite enjoyable! I will utilize these techniques going forward! Thank you
Chris
April 1, 2017
Beyond excellent...thank you!
