Welcome to this guided visualization for stage performers.
Find a comfortable,
Quiet space where you won't be disturbed.
Sit or lie down in a relaxed position.
Close your eyes or lower your gaze,
Whichever is more comfortable for you,
And take a deep breath in,
Then exhale slowly.
Allow yourself to fully relax and be present in this moment.
We are going to start with a body relaxation.
Take a deep breath in,
Hold it for a moment,
And then slowly exhale.
Feel the tension leaving your body.
Now,
Bring your awareness to your feet.
Notice any tension there and let it go.
Feel your feet becoming heavy and relaxed.
Move your awareness up to your legs,
Your calves,
Your knees,
And your thighs.
Notice any tightness and release it.
Let your legs become completely relaxed.
Now,
Focus on your hips and lower back.
Breathe into any areas of tension and let them soften.
Feel a warm wave of relaxation spreading through your hips and lower back.
Now,
Bring your awareness to your abdomen and chest.
With each breath,
Feel your stomach and chest rise and fall,
Releasing any stress or anxiety.
Let your torso become relaxed and calm.
Shift your focus to your shoulders,
Arms,
And hands.
Notice any tension and release it.
Allow your shoulders to drop and your arms to feel heavy and relaxed.
Now,
Bring your awareness to your neck and jaw.
Breathe into any areas of tension and let them go.
Feel your neck and jaw becoming loose and relaxed.
Finally,
Bring your awareness to your face and head.
Notice any tension around your eyes,
Forehead,
And skull.
Allow your entire face to soften and relax.
Now that your body is completely relaxed,
Imagine yourself standing at the edge of your stage.
The lights are dim and you can feel the anticipation in the air.
Take a deep breath and step forward onto the stage.
As you walk to the center of the stage,
Feel the energy of the space around you.
The stage is your domain and you are in complete control.
Now,
Imagine looking out into the audience.
See their faces,
But notice that they are supportive and encouraging.
They are here to see you succeed.
Feel their positive energy flowing towards you,
Lifting you up.
Take a moment to breathe in this positive energy,
Allowing it to fill you with confidence and calm.
Now,
Imagine beginning your audition or performance.
See yourself delivering your lines or singing or playing your instrument with ease and grace.
Your voice is strong and clear.
Your movements are fluid and confident.
Visualize yourself nailing every moment of your performance.
Feel the joy and satisfaction of performing to the best of your ability.
Imagine the audience reacting positively to your performance.
Applauding and cheering for you.
Feel the warmth and appreciation from the crowd.
Take a deep breath and let these positive feelings sink in.
Know that you are capable,
Talented and ready to give your best performance.
When you are ready,
Begin to bring your awareness back to the present moment.
Wiggle your fingers and toes.
Take a deep breath and slowly open your eyes.
Take a moment to acknowledge the confidence and calm you feel right now.
Remember,
You can return to this visualization any time you need to prepare for an audition or performance.
You are ready,
You are capable,
And you will succeed.
