Overcoming Speaking Anxiety on Stage & Off

So, if you ever feel like you’re lacking confidence when speaking in public whether it be a true performance or a speech that you have to give, or even just speaking up to say what you want to say in a group of people, or maybe at the dinner table with your family, whatever it is I just want you to know, first of all, that you’re not alone and that there’s a very effective way to improve how you show up in these situations, to reduce your nerves and relieve anxiety, and that comes with visualization, which we’re going to do today.

So, having a clear mental image of how you would like the conversation to go, or how you would like the presentation or speech, or whatever the situation is, however you’d like it to go, and having a clear image in your mind of how you would like it to be and how you would like it to be received, is the key to reducing stress and relieving anxiety. So we’re going to work together today to create a visualization for feeling more comfort and achieving success in these scenarios. Okay, so I’d like you just to settle into a comfortable position, making sure that you won’t be disturbed, and, when you’re ready, close your eyes and take a deep inhale for the count of four three, two and one, holding at the top for two, one and now exhaling for a count of four three, two and one.

And again, while you’re inhaling, just say to yourself breathing in two, three, four and holding, and on exhaling, saying breathing out two, three, four. Go ahead and repeat this breathing sequence a few more times, while focusing just on your breath. So, as you continue to hold your attention on your breath, begin to breathe in a golden, bright light. Imagine again, as you’re breathing, imagine this light filling every crevice of your body as you feel your energy rise, feel your hands begin to tingle as the golden light exits your fingertips and wraps itself around your body, engulfing yourself in a golden bubble of bright, bright light and as if on a cloud. Imagine, imagine drifting through the sky in your golden bubble. Your body feels warm and safe and you feel protected in every way. The longer that you drift, the more deeply relaxed you become. While you continue to focus on your breathing, begin now to repeat on every inhale I am light, I am love. Hold the inhale for two and as you exhale, repeat in your head I am light, I am love.

Inhaling for a count of four I am light. I am love. Hold for two and exhaling for a count of four. I am light. I am love.

Feel yourself falling into a deep state of relaxation, noticing that y’all is quiet and still. Your body feels heavy, timeless, relaxed. Allow this feeling of relaxation to grow as your body and mind continue to become even more calm and peaceful. You are feeling grounded and centered. This grounded, relaxed feeling is a bright light. Imagine this feeling and this bright light surrounding your body, cocooning you in a protective and confident shield. Now think about speaking in that uncomfortable place, whether it be public speaking or remembering your lines in a performance. Maybe it’s saying something to somebody close to you, or showing up at a party and speaking in a group, whatever it is. See this grounded, relaxed feeling as a bright light and imagine it surrounding your body in a protective and confident shield, now thinking about speaking in whatever place it is. In the past, these thoughts may have been a cause of concern to you. They may have brought up feelings of worry or anxiety. Well, I want you to simply release those feelings now, because you don’t need them anymore. Imagine those thoughts and feelings as a darker light, slowly drifting out of your body, melting into the cosmos as you become completely enclosed in a much brighter and more dazzling light.

I want you to hold on to these new, more positive feelings and imagine.

Imagine that you’re waiting to go into that room or into that situation, or stepping onto that stage. Imagine and hold on to these beautiful, beautiful, new, positive feelings and picture yourself there, just about to step into that situation. You’re standing there, breathing deeply and you’re completely calm and at ease. Maybe it’s before you sit down at a table full of family members at a holiday. Maybe it’s a board meeting you’re about to sit in, or maybe you’re standing in the wings about to step on stage. Maybe you’re giving a speech, whatever it might be. I want you to deeply visualize what that looks like and then imagine yourself breathing deeply. You’re completely calm and at ease. You are completely confident in your ability to give the best representation of you. You know that you are fully prepared.

Repeat to yourself this is easy, I am calm, everything will run very smoothly and you breathe again. Maybe you feel a smile coming to your face as you stand there, knowing, knowing that you are fully prepared Before you go into that room or sit at that table, or stand up at that podium or step onto that stage, picture the people that will be there. Picture their happy faces, smiling, accepting of you and nodding their heads in agreement. You know in your heart and you know in your soul that you will be amazing. An amazing is simply being you. It’s not anyone else’s definition of amazing, because you are amazing.

So now imagine that you’re actually feeling excited. You’re really looking forward to doing what you’re about to do the conversation, sitting down at the table, leading a meeting, stepping up onto the podium, stepping out onto that stage, whatever it might be and when you step into that space, you feel the confidence oozing from every fiber of your being. You can see the friendly faces before you and as you begin to speak, as you begin your presentation, as you begin to engage, step outside of yourself to view this confident new. You See a very confident speaker before you. You are dressed exactly as you’re supposed to be dressed for doing what you’re supposed to be doing. It’s perfect. Whatever you chose to wear, whatever costume you are supposed to wear, whatever you are wearing is perfect. Your hair is neat and tidy. You have a friendly smile. See yourself.

See yourself Giving the speech, playing the part, standing at the podium, delivering your message with absolute confidence. You have memorized every single word with ease. You make eye contact with each and every person in the room. You see their friendly faces. You see them nod their heads in agreement. Your words are clear and concise. They’re resonating. You are breathing calmly. There’s no force, there’s only essence. There’s only the amazing. You showing up as yourself.

Your words flow so easily and it feels amazing. You feel so comfortable in front of an audience that it’s second nature. You’re natural. You’re in the zone of genius. You are being you. You stand tall and at the end of the presentation or the conversation or the moment that you are anticipating, you invite your audience to show their love or to ask some questions. You answer their questions easily and effortlessly and with excellent attention to detail. You don’t simply finish what you said or get off the stage. You stay and you invite and you create and co-create something new. Everyone is so impressed. You look at their faces and they love what you’ve done. They love what you’ve said. They’ve appreciated it and are embracing it and want to share how they feel. It has been a massive success. Feel now, after you’ve finished, the huge sense of accomplishment that floods through your body. You have done it. You were brilliant. You have arrived and you knew exactly how to get there because you were there all along. Picture the people in the room or the audience or at the table or later on doing the dishes or in the break room, coming up to you, wanting to engage and congratulate you on such a great, great presentation. You hear well done or that was fantastic. Somebody else says congratulations. What you said blew me away or your performance really touched me.

Whatever it is, you can feel it. I want you to feel it right now. Feel what it feels like you did it.

You knew you could do it. Feel how excited you are to know that you created that. Feel right now how happy you are at achieving such a feat. You are feeling exhilarated. You feel such pride and after you leave the room or the conversation or the stage or the boardroom, whatever it might be, go to your quiet, meditative place and repeat the following affirmations I am confident, my voice matters. I easily connect with every audience. My words flow easily and effortlessly. My words are clear and concise. They are evocative and inclusive. They invite and bring people in. My message is clear and it is always well received. I speak with clarity and conviction. I can easily remember facts and figures and script points and bullet points. Anybody can deliver those, but only I can be me. I can easily remember what I’ve memorized and when I throw it away, it is when it soars and I step into my zone of genius.

I choose to be calm and relaxed in front of everybody I speak to, perform for, engage with, and when there’s an audience, I always feel relaxed.

I am a successful public speaker, whether it’s at a podium, at a dinner table, at a boardroom, with a friend, at a party, no matter where I am. When I speak in public, I am powerful and I am successful. My speaking skills are improving every day. I have the ability to be a great public speaker. I find speaking easy and enjoyable when I trust myself. I am natural when it comes to speaking in public. Now take a moment to feel this gratitude and joy for your wonderful life and the continuous miracles it produces. Take several deep breaths and slowly count down from five. I’m going to count again for you as you begin to wake up from the meditative state. You’re now becoming more alert. Stretch your arms up and take a deep breath Slowly. Begin to open your eyes. Five, four, three, two, one. Open your eyes fully. You’re now fully awake, feeling refreshed and energized. Namaste my friends, go get them.

Listen to Audio Version here!

Published in Collaboration with:

Also by Lisa Hopkins:

This Side of Fear – Lessons From Inner & Outer Blocks

Wisdom from the Hundred Acre Wood: Dealing with Fears and Anxieties like Piglet & Pooh

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