Managing anxiety when public speaking with loving-kindness meditation
I have found meditation really, really helpful in reducing anxiety, in preventing anxiety and in managing anxiety across all areas of my life.
This includes public speaking.
When I was the master of ceremony for a large international conference I found it daunting. I tried to get out of it at one stage because I was so concerned I would let the organiser down and not be good enough or would stuff up.
My anxiety increased as there were a lot of complex Asian names to remember and pronounce and I find the pronunciation of names difficult.
How did I use meditation in managing my anxiety? What I did was to practise a meditation called loving-kindness meditation (or metta meditation). I would imagine the audience in the convention centre and send them loving-kindness.
In order to send them loving kindness I would first of all place my attention on the area in the middle of my chest and around my heart and bring up an image of something that I felt caring and loving towards. For me it was a baby kangaroo.
However, it may be an image of a soft, lovable dog, or the serene look on someone's face, or it might be a baby, or the feeling of the soft fur as you stroke a kitten ...
Once I had the feeling, it became my meditation object.
Then I would imagine the audience in the convention centre and let this sense of love and caring flow to them.
I did this night after night, I imagined the audience and sent them loving kindness.
Do you work yourself up into a lather before public speaking? Then learn how to relax and let go of nerves by listening to our CD set "Happy not hassled".
In addition to my master of ceremonies role I also helped to run and organise the conference. I was in charge of the running sheets for the day so I had a lot of extra aspects to consider and cause me anxiety .
On the morning of the conference I woke up early in the morning in a panic that we had forgotten the matches! I was at the convention centre as soon as possible and feeling anxious. I stayed anxious all the way until my curtain call.
However, when I stepped out onto the platform to start the conference everything changed. I looked at the audience and I felt nothing but loving kindness towards them.
It had worked! It was a beautiful way to be managing anxiety as I felt good too.
People commented afterwards how much warmth I conveyed and how good I was at helping the audience relax.
Yes, loving-kindness meditation definitely helped me in managing anxiety when public speaking.
Now before I am due to speak to any audience I might get nervous about, I practise sending loving kindness to them the night before. Now I don't get nervous speaking in public. Managing anxiety with loving kindness meditation certainly worked for me.
How are you managing anxiety?
Written by Rachel Green: Motivational Speaker | Award-winning Communication & Networking Specialist.
Rachel is the Founding Director of Confident Woman Australia and author of 20 CDs including "Happy not hassled: Easy meditations to manage your emotions and find contentment".
She first started meditating in 1987 but it took her 10 years to practise it regularly! Now she doesn't like going with it. She guides you through a loving kindness meditation on her meditation CD so you can sit at home and practise it too: "Happy not hassled".
She provides dynamic and sparkling workshops and speeches and can come to your workplace or organisation to talk to your people about managing anxiety. Read all about her anxiety workshop here: Managing anxiety: Don't panic yet!
She also provides 1-1 presentation coaching: "Confidence in public speaking".
Copyright Confident Woman Australia 2011.
NB: This article is for your information only and does not constitute individual advice. It is not provided as an alternative to obtaining advice from an appropriately qualified professional. Please seek the help you in managing anxiety.
Rachel Green
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