This is Louise Houghton with Stardust Wellness.
I invite you to try and find a quiet space to sit.
If you're listening to this just before your presentation,
Try to find a quiet space outside,
In an office room or even in a bathroom cubicle,
Somewhere where you can be still and close your eyes.
Remember that nervousness is natural before public speaking.
This meditation is a tool to help you manage those feelings and focus on the positive aspects of your presentation.
Practice it regularly to build confidence and reduce anxiety over time.
And now in this quiet place,
We'll begin by taking a deep breath,
Breathing in through the nose,
Deep down into the belly and letting it out through the mouth.
And if you haven't already,
I invite you to try to close your eyes,
To take note of the sensations in your body,
Maybe a beating heart,
Maybe tension in your shoulders,
Maybe butterflies in the tummy.
I invite you to bring your hands to your solar plexus,
Placing your right hand close to your body with the left hand over the top,
Just underneath the rib cage.
This chakra of the body attunes to your self-confidence.
Take note of how it feels with your hands on top of it.
Breathe into this area,
Allowing your body to expand into your hands and breathing out,
Allow it to soften,
Allow yourself this feeling of letting go.
We'll do a couple more,
Just taking note and breathing in with the eyes closed into your hands,
Breathing out again,
Letting the body release,
Letting the tension fall away.
And the last time,
Breathing in and breathing out.
And from this place,
We'll begin a four-part box breath.
Breathing in for the count of four,
Holding,
And out for the count of four,
And then holding.
I'll do it with you,
Breathing in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
Breathe in,
Three,
Four,
And hold,
Three,
Four.
Breathe out,
Three,
Four,
And hold,
Three,
Four.
Last time in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
Take a deep breath in and let it out through the mouth,
Letting your breath return to its natural cadence,
Taking note of how your body feels,
Hopefully feeling a little less tension,
The heart rate having calmed,
The stomach feeling more settled.
And from this place,
Remembering that you can return to this box breath at any point,
Even just before you're about to go on stage.
And with that in mind,
I invite you to visualize walking out onto the stage.
I invite you to look at the people looking back at you and see them smiling,
See them intrigued,
See them happy to hear what you have to say,
See them being supportive,
Whether this is your peers,
Your friends,
Your family,
The audience members are all smiling at you,
Giving you space and time to share whatever it is you have to share in your presentation.
And feel that love that they are sharing with you through their smiles,
Feel the support.
And as you breathe in and feel the love and support,
I invite you to stand a little taller,
To sit a little taller,
To bring your shoulders back and your head high,
Your spine straight and your feet grounded into the floor beneath you,
Allowing your heels to be connected to the floor,
To know that this is the position that you are meant to be in.
You are here to share and what you have to share is important.
Hold your chin up high,
Take a deep breath in and let it out.
And I invite you to repeat after me out loud or in your head,
Depending on your situation,
The following affirmations.
I am well prepared and knowledgeable.
I have a valuable message to share.
I am confident and capable.
I am at ease and in control.
And allow a smile to come across your face,
Even subtly if you're in a public place.
Allow the feeling that comes with a smile to calm your nervous system,
To bring you back into your body,
To bring you back into your confidence.
And take a moment now to be grateful,
To express gratitude for the opportunity to speak and share your message.
Feel thankful for your ability to learn and grow from this experience.
And as you take one more last breath in,
Allowing yourself to bring your hands back to your solar plexus if they left it,
To notice how different it feels,
To notice within your body the sensations having calmed,
Having eased and feeling more in flow.
Coming back gently into the space around you,
Remembering where you are as you gently begin to open your eyes.
Feel free to open and close them until you feel confident and ready to open them fully and arrive back in the space around you.
Remembering that these feelings are normal,
Remembering that you've got this.
And I wish you the best of luck.
