Hello and welcome.
This meditation is specifically designed to help you manage performance anxiety.
Begin in a quiet space where you won't be disturbed.
Dim the lights if you can and find a comfortable position,
Either sitting or lying down,
And close your eyes if that feels comfortable and safe for you.
Start by taking a deep breath in through your nose.
Fill your lungs completely and hold for a brief moment.
Now exhale slowly through your mouth,
Releasing all tension.
Feel the weight of your body pressing down onto the surface beneath you.
Feel the solidity of the ground supporting and grounding you.
Slowly turn your attention to the top of your head.
Visualize a warm gentle light touching your scalp.
This light represents calm and peace.
Allow it to melt away any tension you might have there.
Let this warm light travel down to your forehead,
Your eyes,
Your cheeks,
Your jaw.
Allow your facial muscles to relax.
Gradually let the light travel down your neck,
Your shoulders,
Your arms,
All the way down to your fingertips,
Releasing tension as it goes.
Move the light to your chest and your heart space.
Feel any tightness or anxiety there and imagine the light melting away.
Continue to guide this warm light down to your abdomen,
Your lower back,
Hips,
Thighs,
Knees,
Calves,
And finally your feet.
With each breath,
Allow the light to melt away.
With each exhale,
Release any tension or unease.
Now visualize the space where you'll be performing.
See yourself standing there,
Confident and prepared.
This same warm light is surrounding you,
Protecting you,
And grounding you.
As you stand there,
Feel the energy of this space.
Everyone who is watching you believes in your capabilities and is rooting for you.
Breathe in confidence and exhale doubt.
Breathe in self-assurance and exhale hesitation.
Silently repeat to yourself,
I am prepared and capable.
I trust in my skills and training.
Every experience is an opportunity for growth.
I release the need for perfection.
I am enough just as I am.
Now one more time through.
I am prepared and capable.
I trust in my skills and training.
Every experience is an opportunity for growth.
I release the need for perfection.
I am enough just as I am.
Now place one hand over your heart and the other on your abdomen.
Feel the rise and fall of your chest and stomach as you breathe.
Connect with the rhythm of your breath,
The heartbeat of your life.
Whenever you feel performance anxiety creeping in,
Remember this rhythm,
This heartbeat,
And the warm light that surrounds you.
Remember,
Every performance is just a moment in time.
Believe in your journey and your growth.
Know that you are supported and capable.
Now begin to bring your awareness back to the room.
You can wiggle your fingers,
Your toes,
Stretch your arms and legs gently if needed.
Take one more deep breath,
Inhaling confidence and exhaling gratitude.
When you are ready,
Slowly,
On your own time,
Open your eyes.
