Workday Meditation – Before Giving A Presentation

When you have a presentation to give (or know you need to speak up in a meeting), use this track to release the jitters and get into a calm, confident state of mind. Background music used under Creative Commons CC BY 3.0; “Beloved” by Sakura Girl.

Transcript

Public speaking strikes fear in the hearts of many people.

Even the thought of having to give a presentation may make your pulse quicken.

Here's a simple technique to do right before your talk.

You can also do it each time you practice your presentation.

Stand up.

Feet planted in a wide,

Sturdy stance.

Feel your feet on the ground.

Feel the strength of your legs below.

Feel a slight bend of your knees.

That you're strong but not overly rigid.

Inhale grounded energy up from the earth into your legs.

And exhale any shakiness.

Take a few rounds of inhales and exhales here.

Start to move your hips in a circle to the right like a hula hoop motion.

Take several circles.

You're freeing up energy in your hips.

Change direction,

Doing several circles to the left.

The hips are thought to store unprocessed emotions.

Let go of any stagnant energy.

When both sides are even,

Put your hands on your hips with fists like superhero style.

Connect to your willpower and sense of self.

Tap into your inner strength and perseverance.

Now put your hands over your heart.

Feel your connection to the audience.

Know that they're rooting for a clear,

Smooth delivery.

Bring your fingertips to your neck.

Visualize a blue ball of light at the back of your throat.

At the place you sometimes feel choked up.

Open your mouth and through your mouth,

Inhale more blue light.

Let it fill your lungs.

On your exhale,

Let the air go loudly out your mouth like a big sigh.

Do a few more rounds of breathing just like that.

Open mouth inhales,

Filling up.

And audible open mouth exhales.

Close your eyes.

Bring your fingertips to your forehead and your thumbs to your temples.

Massage your temples with your thumbs,

Releasing some of the tension that might have built up there.

Let your forehead and eyes soften under your hands.

Now open your eyes and inhale your arms up,

Reaching high on your tiptoes.

Stretching from your feet all the way up to your fingertips.

Fill up with air.

And on your exhale,

Let your arms go wide and down by your sides.

Now take one inhale and one exhale and go shine your brightest self.