Welcome.
This is a practice for learning to breathe through mistakes.
Let's take a moment to find a comfortable position for the meditation practice today.
Seeing if you can find a combination of upright,
Focused,
Attentive,
And at the same time relaxed.
So let's take a moment to settle the body,
Finding your uprightness,
And then perhaps taking a moment to scan the body.
If you notice any areas that still feel a little tight,
Seeing if you can release those areas and becoming aware of the body breathing.
Let's take a moment to take a few deep breaths to settle in and just breathing here at your own pace.
You don't have to do anything special with the breath.
Now let's envision that you are about to play or sing in front of a group of people.
How do you feel?
Drop into the body and notice any sensations that arise.
Where in the body are you feeling this pre-performance energy?
Let's take a deep cleansing breath.
And now you begin to play or sing.
Noticing,
Again,
Dropping into the body,
Noticing where you're feeling this energy of performance.
And then you make a mistake.
Where are you feeling this in the body?
We're pausing here at the moment of mistake.
Just for this exercise,
Noticing how we feel when this happens and where we feel it in the body.
Allowing your attention to go to your breath.
In this heightened state,
Let's practice breathing through it.
Deep breath in and deep breath out at your own pace.
Just being gentle with yourself,
Being kind with yourself,
And staying present as best you can.
Stay present with yourself,
Breathing through this challenging moment.
And as you are ready,
Allowing yourself in this visualization to finish the performance.
Knowing that you were resilient,
You made this mistake,
You breathed through it,
You moved forward,
You finished the piece.
Offering yourself kindness,
Giving yourself credit for what you managed to do here today.
And as you are ready,
Gently letting the visualization go.
Taking another deep cleansing breath.
And knowing that you can apply what you practiced here today to a real-life scenario in the moment.
You can breathe through your mistakes and you can move through them.
Thank you so much for your practice.
