Hello my beautiful soul.
Welcome to my meditation.
My name is Anumiha Upadhyar and today we're going to regulate,
Understand and release performance anxiety.
To begin,
Bring your attention to your breath.
Notice the air as it enters your body.
Observe the inhales and the exhales.
If you feel comfortable doing it,
Allow your exhales to be a little longer than your inhales.
Longer exhales tell the body that you are safe.
Gently scan your body from your forehead to your jaw.
Bring your attention to your shoulders and as we go down your chest,
Your belly,
Your legs,
Your feet.
Anywhere you notice tension,
See if you can soften it just by a little bit.
Just attempting to soften the tension in your body is enough.
Let your breathing find a deep,
Slow and steady rhythm.
Your body knows how to regulate.
You're just giving it permission to do so.
Now that your body is a little calmer and your mind is in the moment,
Bring your attention to the situation that has triggered this anxiety.
Just notice what comes up.
Often,
Performance anxiety isn't about the performance at all.
It's about the fear of judgment or fear of disappointing others or fear of not being enough.
Notice what your anxiety is trying to protect you from.
Maybe it wants you to be safe,
To belong,
To be accepted.
The anxiety you're experiencing right now is a form of self-protection that was learned a long time ago.
Say this to yourself silently.
Thank you for trying to keep me safe.
Feel how your body responds when it's acknowledged rather than resisted.
You have to remember that you do not need to prove your worth through performance.
Your value was never dependent on how well you do.
Even if mistakes happen,
Even if things feel imperfect,
You are still worthy of love,
Care and respect.
As you inhale,
Imagine creating space in your chest.
As you exhale,
Visualize releasing the pressure to be perfect.
Visualize the anxiety loosening its grip.
As you come back into a space where you're feeling safer within you,
I want you to visualize a calm,
Steady presence besides you.
This presence feels warm,
Grounded and kind.
It might feel like a loving person or a higher version of you.
That calm presence says to you,
You do not have to do this alone.
You're capable.
You are safe to be seen.
You are perfect as you are.
You are worthy,
No matter how you do out in the world.
Let these words settle into your body.
Feel your feet connected to the ground,
Your spine supported and your breath steady and available.
Confidence doesn't mean the absence of fear or anxiety.
It means trusting yourself even through it.
I hope you remember that you already know how to respond,
How to adapt and how to continue.
This is just a nudge for you to remember because you've already regulated enough to.
Take a slow,
Deep breath in and breathe out.
Before you take another deep breath,
I want you to remember that we're inhaling confidence and we're releasing self-doubt.
Breathe in and breathe out.
You are safe.
You are amazing as you are and the world deserves your energy.
Carry this sense of safety with you.
You can return to it any time you'd like.
Whenever you're ready,
Open your eyes and bring your awareness into the present moment.
And remember that you are capable,
You are steady and you are enough exactly as you are.
Thank you for being here.
Hope you have an amazing day.
Namaste.
