MEDITATION FOR PUBLIC SPEAKERS
Calming the nerves
Whether it’s a presentation at work, an interview, or a wedding speech, most of us will need to speak in front of an audience at some point in our lives. This can be extremely daunting, but meditation can help stop our nerves getting the best of us.
For many people, the most challenging thing about public speaking is to control their nerves. When dominated by fear, anxiety, or nervousness, our voice can be shaky or weak, or we speak too quickly, which limits our impact. We might also move around nervously, distracting the audience, or we are meek and have no stage presence. We may even panic and forget our speech altogether.
Calmness is essential for a good speech, so when you’re building up to a speech or presentation, choose meditations that emphasize relaxation or awareness, and that work with your breathing and body. If your nerves come from a fear of forgetting your speech, practice meditation techniques that emphasize concentration. You can also use visualization as a tool to overcome feelings of nervousness (see here).
During your speech, be aware of whatever thoughts and emotions arise, but use the breathing and awareness skills you have developed to anchor yourself in your body in the present moment. Nervousness and anxiety may still arise, but you will still feel in control and deliver an excellent speech.
FOCUS ON CALMING THE NERVES
If you feel anxious before giving a speech, this breathing technique, known as box breathing, will help you feel calm, confident, and ready to perform. You can do it without anyone even noticing.
01 Keep your eyes open or closed—whichever feels most comfortable. Whether you are standing or sitting, keep your neck and back upright and straight.
02 Breathe in through your nose counting for 4 seconds. Hold your breath for 4 seconds.
03 Breathe out through your nose for 4 seconds, then wait another 4 seconds before breathing in for 4 seconds again.
04 Let each breath be slow, deep, and even, and make sure your breathing is abdominal.
05 Repeat this for 10–20 cycles. If you find 4 seconds too difficult, try starting with 3 seconds and increasing after a couple of rounds. If it’s too easy and doesn’t take up enough of your focus, do 5 or 6 seconds.
“With daily meditation, you can keep calm and confident when delivering your speech.”
