Latest / STOPTIME: Live in the Moment. / Visualization: Overcoming Speaking Anxiety on Stage & Off
Transcript
- 0:24Lisa Hopkins: 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.
- 1:04Lisa Hopkins: 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.
- 1:31Lisa Hopkins: So we're going to work together today to create a visualization for feeling more comfort and achieving success in these scenarios.
- 1:42Lisa Hopkins: 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.
- 2:18Lisa Hopkins: 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.
- 2:39Lisa Hopkins: Go ahead and repeat this breathing sequence a few more times, while focusing just on your breath.
- 2:46Lisa Hopkins: So, as you continue to hold your attention on your breath, begin to breathe in a golden, bright light.
- 3:00Lisa Hopkins: 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.
- 3:34Lisa Hopkins: Imagine, imagine drifting through the sky in your golden bubble.
- 3:40Lisa Hopkins: Your body feels warm and safe and you feel protected in every way.
- 3:47Lisa Hopkins: The longer that you drift, the more deeply relaxed you become.
- 3:54Lisa Hopkins: While you continue to focus on your breathing, begin now to repeat on every inhale I am light, I am love.
- 4:09Lisa Hopkins: Hold the inhale for two and as you exhale, repeat in your head I am light, I am love.
- 4:21Lisa Hopkins: Inhaling for a count of four I am light.
- 4:29Lisa Hopkins: I am love.
- 4:31Lisa Hopkins: Hold for two and exhaling for a count of four.
- 4:38Lisa Hopkins: I am light.
- 4:40Lisa Hopkins: I am love.
- 4:45Lisa Hopkins: Feel yourself falling into a deep state of relaxation, noticing that y'all is quiet and still.
- 4:54Lisa Hopkins: Your body feels heavy, timeless, relaxed.
- 5:06Lisa Hopkins: Allow this feeling of relaxation to grow as your body and mind continue to become even more calm and peaceful.
- 5:16Lisa Hopkins: You are feeling grounded and centered.
- 5:22Lisa Hopkins: This grounded, relaxed feeling is a bright light.
- 5:31Lisa Hopkins: Imagine this feeling and this bright light surrounding your body, cocooning you in a protective and confident shield.
- 5:46Lisa Hopkins: Now think about speaking in that uncomfortable place, whether it be public speaking or remembering your lines in a performance.
- 5:59Lisa Hopkins: Maybe it's saying something to somebody close to you, or showing up at a party and speaking in a group, whatever it is.
- 6:12Lisa Hopkins: 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.
- 6:32Lisa Hopkins: In the past, these thoughts may have been a cause of concern to you.
- 6:37Lisa Hopkins: They may have brought up feelings of worry or anxiety.
- 6:42Lisa Hopkins: Well, I want you to simply release those feelings now, because you don't need them anymore.
- 6:47Lisa Hopkins: 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.
- 7:08Lisa Hopkins: I want you to hold on to these new, more positive feelings and imagine.
- 7:19Lisa Hopkins: Imagine that you're waiting to go into that room or into that situation, or stepping onto that stage.
- 7:27Lisa Hopkins: Imagine and hold on to these beautiful, beautiful, new, positive feelings and picture yourself there, just about to step into that situation.
- 7:43Lisa Hopkins: You're standing there, breathing deeply and you're completely calm and at ease.
- 7:55Lisa Hopkins: Maybe it's before you sit down at a table full of family members at a holiday.
- 8:03Lisa Hopkins: 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.
- 8:11Lisa Hopkins: Maybe you're giving a speech, whatever it might be.
- 8:16Lisa Hopkins: I want you to deeply visualize what that looks like and then imagine yourself breathing deeply.
- 8:25Lisa Hopkins: You're completely calm and at ease.
- 8:31Lisa Hopkins: You are completely confident in your ability to give the best representation of you.
- 8:42Lisa Hopkins: You know that you are fully prepared.
- 8:46Lisa Hopkins: Repeat to yourself this is easy, I am calm, everything will run very smoothly and you breathe again.
- 8:58Lisa Hopkins: 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.
- 9:28Lisa Hopkins: Picture their happy faces, smiling, accepting of you and nodding their heads in agreement.
- 9:37Lisa Hopkins: You know in your heart and you know in your soul that you will be amazing.
- 9:49Lisa Hopkins: An amazing is simply being you.
- 9:55Lisa Hopkins: It's not anyone else's definition of amazing, because you are amazing.
- 10:02Lisa Hopkins: So now imagine that you're actually feeling excited.
- 10:09Lisa Hopkins: 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.
- 10:32Lisa Hopkins: 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.
- 10:55Lisa Hopkins: You See a very confident speaker before you.
- 11:05Lisa Hopkins: You are dressed exactly as you're supposed to be dressed for doing what you're supposed to be doing.
- 11:18Lisa Hopkins: It's perfect.
- 11:19Lisa Hopkins: Whatever you chose to wear, whatever costume you are supposed to wear, whatever you are wearing is perfect.
- 11:28Lisa Hopkins: Your hair is neat and tidy.
- 11:30Lisa Hopkins: You have a friendly smile.
- 11:31Lisa Hopkins: See yourself.
- 11:33Lisa Hopkins: See yourself Giving the speech, playing the part, standing at the podium, delivering your message with absolute confidence.
- 11:45Lisa Hopkins: You have memorized every single word with ease.
- 11:48Lisa Hopkins: You make eye contact with each and every person in the room.
- 11:52Lisa Hopkins: You see their friendly faces.
- 11:54Lisa Hopkins: You see them nod their heads in agreement.
- 11:57Lisa Hopkins: Your words are clear and concise.
- 12:01Lisa Hopkins: They're resonating.
- 12:03Lisa Hopkins: You are breathing calmly.
- 12:07Lisa Hopkins: There's no force, there's only essence.
- 12:10Lisa Hopkins: There's only the amazing.
- 12:13Lisa Hopkins: You showing up as yourself.
- 12:16Lisa Hopkins: Your words flow so easily and it feels amazing.
- 12:20Lisa Hopkins: You feel so comfortable in front of an audience that it's second nature.
- 12:29Lisa Hopkins: You're natural.
- 12:33Lisa Hopkins: You're in the zone of genius.
- 12:34Lisa Hopkins: You are being you.
- 12:37Lisa Hopkins: 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.
- 12:50Lisa Hopkins: You answer their questions easily and effortlessly and with excellent attention to detail.
- 13:00Lisa Hopkins: You don't simply finish what you said or get off the stage.
- 13:05Lisa Hopkins: You stay and you invite and you create and co-create something new.
- 13:11Lisa Hopkins: Everyone is so impressed.
- 13:14Lisa Hopkins: You look at their faces and they love what you've done.
- 13:17Lisa Hopkins: They love what you've said.
- 13:19Lisa Hopkins: They've appreciated it and are embracing it and want to share how they feel.
- 13:23Lisa Hopkins: It has been a massive success.
- 13:32Lisa Hopkins: Feel now, after you've finished, the huge sense of accomplishment that floods through your body.
- 13:41Lisa Hopkins: You have done it.
- 13:44Lisa Hopkins: You were brilliant.
- 13:47Lisa Hopkins: You have arrived and you knew exactly how to get there because you were there all along.
- 13:57Lisa Hopkins: 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.
- 14:15Lisa Hopkins: You hear well done or that was fantastic.
- 14:21Lisa Hopkins: Somebody else says congratulations.
- 14:23Lisa Hopkins: What you said blew me away or your performance really touched me.
- 14:29Lisa Hopkins: Whatever it is, you can feel it.
- 14:32Lisa Hopkins: I want you to feel it right now.
- 14:34Lisa Hopkins: Feel what it feels like you did it.
- 14:36Lisa Hopkins: You knew you could do it.
- 14:39Lisa Hopkins: Feel how excited you are to know that you created that.
- 14:45Lisa Hopkins: Feel right now how happy you are at achieving such a feat.
- 14:51Lisa Hopkins: You are feeling exhilarated.
- 14:53Lisa Hopkins: 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.
- 15:40Lisa Hopkins: I easily connect with every audience.
- 15:45Lisa Hopkins: My words flow easily and effortlessly.
- 15:54Lisa Hopkins: My words are clear and concise.
- 16:02Lisa Hopkins: They are evocative and inclusive.
- 16:12Lisa Hopkins: They invite and bring people in.
- 16:17Lisa Hopkins: My message is clear and it is always well received.
- 16:27Lisa Hopkins: I speak with clarity and conviction.
- 16:37Lisa Hopkins: I can easily remember facts and figures and script points and bullet points.
- 16:47Lisa Hopkins: Anybody can deliver those, but only I can be me.
- 16:54Lisa Hopkins: 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.
- 17:08Lisa Hopkins: 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.
- 17:47Lisa Hopkins: 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.
- 18:04Lisa Hopkins: When I speak in public, I am powerful and I am successful.
- 18:09Lisa Hopkins: My speaking skills are improving every day.
- 18:20Lisa Hopkins: I have the ability to be a great public speaker.
- 18:33Lisa Hopkins: I find speaking easy and enjoyable when I trust myself.
- 18:53Lisa Hopkins: I am natural when it comes to speaking in public.
- 18:57Lisa Hopkins: Now take a moment to feel this gratitude and joy for your wonderful life and the continuous miracles it produces.
- 19:16Lisa Hopkins: Take several deep breaths and slowly count down from five.
- 19:29Lisa Hopkins: I'm going to count again for you as you begin to wake up from the meditative state.
- 19:44Lisa Hopkins: You're now becoming more alert.
- 19:50Lisa Hopkins: Stretch your arms up and take a deep breath Slowly.
- 20:02Lisa Hopkins: Begin to open your eyes.
- 20:04Lisa Hopkins: Five, four, three, two, one.
- 20:19Lisa Hopkins: Open your eyes fully.
- 20:20Lisa Hopkins: You're now fully awake, feeling refreshed and energized.
- 20:32Lisa Hopkins: Namaste my friends, go get them.