Creative Calm For Confident Public Speaking And Performance

In this gentle, deep relaxation, Heather's soothing voice guides you through a series of peaceful images. Inviting you to completely relax your body and mind, this 30-minute journey leads you towards an increased sense of confidence in performance and relaxation in public speaking.

Transcript

Welcome to Creative Calm.

This is a guided imagery and mind and body relaxation recording.

It's designed to help you release physical and mental tension,

Access your creativity and enhance your confidence in performance.

If you are not a performer,

You can still derive enormous benefit from the deep relaxation and increase your sense of well-being from the positive suggestions.

Before we begin,

It's important to be aware that you must never listen to this recording while driving or during any other activity.

Always make sure that you can be still,

Quiet and undisturbed for about an hour.

Find a place to sit or lie down with your head and neck gently supported,

Where you'll be warm and comfortable.

If you wear glasses or contact lenses,

It's a good idea to remove them and loosen any tight clothing.

You may also like to switch off the phone.

At the end of the recording,

There is a wake-up message,

But some people with appointments to keep prefer to set an alarm clock as an extra precaution,

Just in case.

The more you practice Creative Calm,

The deeper you will relax and benefit from the experience.

So let's begin.

And now make yourself comfortable.

With your arms and legs uncrossed,

Settle yourself down and get comfortable.

Now gently allow your eyelids to close and inhale and exhale and inhale and exhale,

Breathing out all the tension in your body again,

Inhale and exhale.

Now just relax and allow your breath to come and go like gentle waves on the seashore.

Now as you rest there with your eyes comfortably closed,

I'd like you to think of a colour.

Any colour you like,

It's not important.

Just accept a colour into your mind for now.

It may change as we go on.

So with this colour beginning to come into your mind,

Imagine yourself in a peaceful,

Tranquil place,

In a garden or by a lake and begin to allow all the muscles of your body to go nice and loose and relaxed.

As you begin to imagine this colour swirling around your feet,

Now imagine the colour is able to envelop your feet and as it does so,

It melts away any tight and tense feelings in the muscles of the feet.

Now allow this colour to warm and soothe those muscles in your toes and your heels.

This is the colour of relaxation and now it begins to move gently into your calves.

Just let them go,

Relax the calf muscles.

Allow the muscles of your thighs,

Let them relax,

Let them go.

And as the colour of relaxation moves up through your legs,

Washing away,

Melting away any tension in your legs,

You're beginning to feel a pleasant feeling of heaviness in your legs.

Let them relax completely.

Now the colour of relaxation is moving up into your hips and into your stomach muscles.

Let them go.

All the tension is melting,

The colour is relaxing,

Soothing and you can rest,

Let go as you begin to feel drowsier and drowsier.

Completely peaceful,

Calm and content,

Really enjoying this deep calm as the colour of relaxation now moves up through your whole body and now the muscles of your chest and all the muscles of your back can relax.

As this warm feeling,

The colour of relaxation,

Washes away any tension in your back and your chest,

Just let them go,

Limp and relaxed.

And you can feel a feeling of heaviness in your body,

As though your body is as heavy as lead,

Wanting to just sink down deeper and deeper.

As you rest there,

Just let your body go,

Warm and comfortable,

Let it sink down and as it does so you are feeling drowsier and drowsier and there is nothing important for you to do,

But feel relaxed and comfortable and at peace.

If thoughts come and thoughts go,

That's fine,

Just let them come and go,

There's nothing important for you to do.

Just enjoy the colour of relaxation as now it spreads into your neck,

Soothing,

Relaxing all the muscles gently,

Let them go and now this lovely feeling is moving into your shoulders,

Nice and relaxed,

All the muscles of your shoulders relax,

Let them go.

And now into your arms,

All the nervous tension is washed away from your arms,

Dissolving away,

Down to your wrists,

And your hands,

And fingertips,

And your arms feel warm and heavy and comfortable.

And now the colour is spreading back through your arms and shoulders,

Through your neck,

Into your head.

Enjoy this lovely feeling of relaxation,

Spreading now into your chin,

Melting away any tension in your chin,

And your jaw,

And all the muscles around your lips and your mouth,

Feel any tension melt away as you sink down deeper and deeper.

And now the muscles around your nose,

Your cheeks,

And your eyes are relaxing,

Soothed by the colour which melts away any tension in the muscles,

Into your forehead,

Your scalp,

Around your ears,

And down the back of your neck,

As you sink down deeper and deeper,

All the way deep down,

Breathing freely and easily,

And you will find that my voice will help you to relax more and more as we go on,

And in a few moments time,

You will hear me count down from ten to one,

And each descending number between ten and one will help you to become one tenth more relaxed,

Ten percent more relaxed with each descending number.

Each number between ten and one will help you to go one tenth deeper into that wonderful state of relaxation,

That will become deeper and deeper as we go on.

If,

While I'm counting,

You begin to feel a slight pleasant sensation as if you were floating,

Floating down,

That will be fine.

That just means that you're drifting into an ever deepening state of physical and mental relaxation,

That becomes deeper and deeper as we go on.

So,

Ready?

Ten,

Nine,

And drifting down ever more deeply relaxed,

Eight,

Seven,

Six,

Becoming ever more comfortable,

Ever more relaxed,

Five,

Four,

Three,

Two,

One,

And all the way deep down relaxed,

And the drifting will occur more and more progressively,

So that your inner mind,

That very special,

Unique part of yourself,

Your unconscious mind,

Can also learn to let go,

So much more completely,

And relax so much more deeply than ever you thought you could.

And in a few moments time,

You will hear me say the word,

Now,

And whenever you hear me say the word,

Now,

All the unnecessary nervous tension is going out of your body,

Going out of your body,

And your body will continue to sink down more and more limp,

Relaxed,

And comfortable.

In fact,

Your body is going to feel so pleasantly comfortable,

There will be times when you will not even be aware of your body,

You won't be aware of your body at all.

So,

Ready?

Now,

Let every muscle in your body relax,

A very pleasant,

Warm sensation is beginning to spread from your chest and shoulders,

And out over your whole body,

Out over your whole body,

And now,

Let this wonderful feeling go all the way down through your body,

All the way down to your fingertips,

And down to your toes,

And now,

You may drift away,

Anywhere you like,

So that I can speak to your unconscious mind,

And now,

As you remain still and peaceful,

Your inner mind is able to freely access your natural flow of creativity,

Letting go of any tension,

You can now let go of any obstacles in your creative energy,

As you relax more and more,

You're getting closer and closer to your natural,

Beautiful core of inspiration and confidence,

From this relaxed state,

You can rediscover your right to create,

And perform,

And present yourself with beauty,

Pride,

And enthusiasm,

Creativity comes naturally to you,

All children love to create,

And now,

You get enormous pleasure from your creative art,

Whether you are singing,

Playing,

Performing,

Creating,

You are free to share your talents with confidence,

I would like you to imagine now,

That you are in a beautiful,

Natural space,

Natural space,

Maybe lying on some sweet grass,

Or listening to a gentle waterfall nearby,

Blue sky,

A distant sound of birds in the trees,

Sweet fragrance in the air,

Warm,

Safe,

Completely private,

Now,

You notice what looks like a small pebble in the palm of your hand,

It feels smooth,

And you realize that it belongs to you,

Although you may not have noticed it before,

As you open your fingers,

The pebble begins to rise up,

Weightless,

Begins to expand to the size of a tennis ball,

It begins to glow and shine,

And you realize that it is pure,

Creative energy,

And it grows now to the size of a football,

And floats gently,

Safely above your head,

It makes you feel excited and happy,

Now,

As you rest there,

The bottom of this glowing sphere begins to hinge open,

And a brilliant glowing downpour of beautiful white light energy,

Begins to come down from the sphere,

And enter through the top of your head,

Through your whole body,

See the energy gently filling you with well-being and creativity,

Feel the soothing rays all the way down your neck,

Your arms,

Your body,

And your soul,

Your arms,

Your body,

And your legs,

Know too that any blocks in your creative flow,

In your confidence,

Are now being consumed by this beautiful,

Powerful energy inside you,

As it goes out through your feet,

Now,

Allow the sphere to grow,

Like a huge glowing bubble,

And it grows,

And now,

You allow it to descend very slowly,

And it envelops your whole body,

Cradling you,

Absorbing any negative beliefs that may have remained,

It sinks down to your feet,

And it has cleansed you of blockages to your energy,

So now,

The sphere begins to rotate slowly,

And begins to rise up,

This time,

Now,

Filling you with vitality and energy,

And optimism,

And such a feeling of well-being,

You rarely,

If ever,

Experienced before,

Such a feeling of well-being,

Now,

The sphere is once again shrinking,

Floating above your head,

And it shrinks,

And gently floats down to your hand once more,

As a small,

Smooth pebble,

And it belongs to you,

You can gently close your fingers around it,

And keep it safe,

As you rest,

Contented,

At peace,

And as you remain there,

Before you awaken,

Before you awaken,

I would like you to know,

That from now on,

As you access your resources of creativity and confidence,

You have an open channel to this courage,

And inspiration,

And optimism,

You find you now look forward to opportunities to share your talents with other people,

And now,

You are excited,

Excited whenever you have the opportunity to perform,

And your unconscious mind will find safe,

Positive ways,

For you to experience performing as joyful,

And energizing,

You find that your body is completely relaxed and free,

Whenever you perform,

You express yourself with control and confidence,

And your mind is focused and alert,

Focused on the music,

Or the words,

And the artistic intention,

And see yourself now,

In this state of contentment,

And relaxation,

In a performance situation,

You are surprised at how content,

And relaxed,

And inspired you feel,

You have confidence in your ability,

You are free,

And every person there is on your side,

Enjoying your performance,

Thanking you,

See the faces of your audience,

And the delight you feel at being able to express yourself in this relaxed way,

Imagine now,

The performance is over,

You are back home,

You are still feeling a glow from your confident performance,

How easy it was,

And now,

Your unconscious mind,

Will find safe,

Positive ways,

For you to experience performing,

As easy,

And joyful,

And energizing,

And now,

I'm going to wake you,

In a few seconds time,

You will hear me count from one to ten,

You will slowly come awake with each number,

And at the count of eight,

You will open your eyes,

And by the count of ten,

You'll be fully wide awake,

You will wake up feeling fine,

With a feeling of well-being all over,

A feeling of joy,

A feeling of peace,

A feeling of joy,

A feeling of peace,

A feeling of well-being all over,

A feeling of well-being,

And every part of you will be back here,

In the present,

And you'll be fully wide awake,

At the count of ten,

You'll feel fine,

Refreshed,

Feeling better,

And more optimistic,

Than you felt in a very long time,

So,

As I count from one to ten,

You will become more and more awake,

With each number,

And by the count of eight,

You will open your eyes,

And at the count of ten,

You'll be fully wide awake,

So ready,

One,

Two,

Three,

Waking up,

Four,

Five,

Six,

Waking up,

Seven,

Eight,

Open your eyes,

Nine,

Ten,

Wide awake,

Wide awake,

Wide awake.