Overcoming Fear Of Public Speaking

This meditation is designed to rewire your brain to feel confident speaking in public. It is a guided visualization that when done daily, will start to dissolve your fear of public speaking. You will start to feel comfortable and relaxed when speaking in public and as a result, you will be a more effective speaker. For best results, repeat daily.

Transcript

Hello and welcome to this meditation on overcoming fear of public speaking. My name is Michal J. Medina and I am thrilled to lead you in this meditation. So find yourself in a comfortable position. You can lay down, You can sit up in a chair, Cross-legged, Whatever you feel guided to do. And once you find yourself in this comfortable position, You can just start by taking a big deep breath in through your nose, Expanding your belly and your chest, And holding it at the top, And releasing, And holding at the bottom, And breathing in again, Holding, And releasing, And holding out, Breathing in, Holding, And releasing. So you let your breath return to normal, Noticing the weight of your body, Noticing your feet, And gently noticing if you're holding any tension in any parts of your body. So you're just noticing how you're feeling overall right now, And gently letting go of any thoughts of anything that needs to be done. You can just give yourself permission to be present here with yourself for the next few minutes, Knowing that everything else will take care of itself. Just a little bit. As you continue to be aware of your body, Breathing into any spaces that are holding any tension, As you continue to loosen and relax your muscles, You can find yourself going into a deeper state of relaxation, Shifting your focus away from your mind, Away from your head, Gently imagining yourself moving your focus down from the top of your head, Down past your eyes, Past your nose, Past your jaw, Down your neck, As you loosen and relax your neck and your jaw and your tongue, Relaxing your eyes and your forehead, Relaxing your shoulders, Your arms, Your wrists, Your hands, Your fingers, As you continue to move your focus down and down, Past your chest, Relaxing your back, Relaxing your belly, Taking a big deep breath in through your belly, And breathing out, Relaxing your hips, Your wrists, Relaxing your legs, Your knees, Your calves, Your ankles, Your feet, To the tips of your toes, Just allowing a wave of relaxation to pass over you, So you can relax even deeper, Just letting your mind go, Just letting yourself relax even more, And in this relaxed state, Can bring in your higher self, Can shift your focus to your heart center, To the center of your chest, Can invite your heart center to open, Can invite your heart center to relax, Relaxing your entire body, Noticing how you feel, Feeling at peace, At ease, Feeling so deeply relaxed, Noticing how good it feels to be so relaxed, Start to imagine in your mind's eye, Imagining yourself standing in front of a room with people, Feeling so confident and at ease about yourself, Feeling so excited to share these words that you have to share with these people, Can see the appreciation in their eyes, Can see the love that they have for you, Eager to hear what you have to say, And you start to speak to this group, Speaking from your heart, Feeling so comfortable, Feeling so at ease, Just feel so natural to be up there. As you look around the room, Making eye contact as you speak, And just feeling so good about the words coming out of your mouth, Feeling so confident in what you're saying, Feeling so confident in your body, The way you stand, The way you carry yourself, The way you speak, The way you look around the room and make eye contact, Just know that the words coming out of your mouth are so important and so needed. You know you're impacting people in the room and such a close group of people, People in the room in such a positive way, Can feel the impact you're making, You can feel that the words you're saying are touching them. Maybe you even crack a joke, Can see everyone in the room laughing, Appreciating your joke. It just feels so good to laugh, Have everyone laugh with you, Feel so good to leave the energy in this room, To leave this space with your energy and who you're being in that moment. As you come to the end of what you're saying and delivering to this group, Just feel so grateful, So at ease, So comfortable, So blessed to have had this opportunity to speak to this group, Just feeling so in love with life, Just feeling so in love with life, Feeling such a sense of purpose and joy and appreciation. As your talk comes to a close, Everyone stands and claps, They just loved what you said so much, They appreciate you so much, You just feel so good inside. Hung with a big smile on your face, You go and take your seat, Everyone around you is whispering to you how awesome that was, You turn to them and say thank you so much, So glad you appreciated it, You just feel so good about yourself, So grateful and so at peace within yourself, Feeling love from within yourself and from others around you. And then afterwards, Once everything finishes, You get up, Start mingling with other people around you, You feel a sense of excitement, Like what's happening next, So excited for this adventure, So excited for this adventure, To hang out and meet people. And as you walk with others around you, Chatting, Mingling, Walking out of the room together, You're making jokes, Just saying things here and there that make the person next to you laugh and agree and just feel so good to interact with people in such a wonderful way, Feeling so good about life and yourself. Feeling so good about life and yourself. As you continue to walk with the people around you, Someone next to you says, Oh let me introduce you to this person, You walk over to them and say hi, Nice to meet you and you just feel so good about this interaction, Feel so good to meet someone new. As you notice how good about yourself you feel in that moment, Feel a warmth in the center of your chest, In your heart center, Feel grounded in your body, Feeling your feet firmly planted on the ground, Just feeling so good in your body, Noticing the weight of your body, Just noticing how confident you feel, Feeling a glow in your solar plexus as your confidence just radiates and glows, And you start a conversation with this new person, You just see yourself chatting away, Having a good time, Just talking in this circle of people and just having a good time and chiming in and saying something here and there and listening other times and just feeling so good about this group of people about yourself, Just feeling wonderful. You can feel so at peace knowing how much you can trust your discernment, Knowing when you see someone who has a pure heart and good intentions, And knowing that you and your discernment can keep you safe, Knowing who it's safe to open up to, Knowing who it's safe to be around, And knowing that your discernment will let you know if someone's energy is off, Someone is maybe not the best person to be around. You can just trust and know that your discernment will guide you and lead you and you are safe at all times, Knowing that your intuition will clearly guide you to meeting the right people and to clearly knowing if it's not safe to be around someone. You can just trust your intuition, Trust your higher self, Trust your own discernment, Trust seeing what your body senses in someone else, And with that knowing you can just fully relax and let go and be at ease around fully relax and let go and be at ease around someone who's giving off a good energy, Someone who you and your body feel safe to be around, Just letting yourself breathe deep and be at ease and feel comfortable, Knowing that you are safe at all times, Knowing that it is safe to be you, Knowing that it is safe to express yourself how you want, Knowing that no matter what everything will be okay, That there are people who love you and appreciate you so much, People who love you and appreciate you so much, Just noticing how good it feels to be you, To express yourself, To feel comfortable and be at ease in front of other people, Feeling that love surrounding you from the people around you and just feeling so at ease so thankful so thankful to be able to be you so thankful to feel so good about yourself seeing yourself crack a joke again, Everyone else laughs with you and just notice the good time you're having and what a good time everyone around you is having, You can continue to let the scenario play out as long as you want, Pausing the audio here if you want to take some more time and whenever you're ready you can start to bring your focus and attention back to the room that you're in in the here and now, Taking a big deep breath in through your nose and breathing out noticing the weight of your body, Wiggling your fingers and your toes take a big stretch and whenever you're ready you can open your eyes