Zen tip 2 - Simple Zen Practices for Public Speaking

Here are actionable tips you can start practicing today to feel more calm, centered, and confident.

1. Before You Speak: Cultivate Inner Calm & Confidence

• Visualize Success (Headspace Inspired): Before any speaking engagement, take a few minutes to close your eyes and imagine a warm, golden sunlight flowing into your body, starting from your head and moving down to your toes. Feel it dissolving any tension or discomfort, leaving you with a sense of warmth, space, and ease. Picture yourself speaking confidently, connecting with your audience, and feeling successful. Hold onto that positive feeling.

• Prepare & Practice Mindfully: Familiarity reduces anxiety. Know your material well and practice aloud. If possible, visit the speaking space beforehand to get comfortable with the environment.

2. In the Moment: Anchor Yourself with Breath & Body

• One-Minute Deep Breathing (Headspace Inspired): When you feel nerves rising, find a comfortable seat. Take a big, deep breath in through your nose, feeling your belly expand. Exhale slowly through your mouth, feeling your body soften and relax. Gently close your eyes. Let your breath guide your mind, focusing on the sensation of rising and falling. Allow thoughts to come and go without judgment. After a minute, gently open your eyes. This helps calm your nervous system and sharpens your focus.

• Thich Nhat Hanh's Mindful Breathing Phrases: Use these simple phrases to bring your mind back to your breath and the present moment, especially when feeling anxious:

  • "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In – out."

  • "Breathing in, I calm my body and my mind. Breathing out, I ease everything. Calm – ease."

  • "Breathing in, I smile. Breathing out, I release all my worries and anxieties. Smile – release."

  • "Breathing in, I establish myself in the present moment. Breathing out, I know this is a wonderful moment. Present moment – wonderful moment." Practice for just one minute whenever you feel anxious or panicky.

• Grounding Exercise (Headspace Inspired): If your thoughts are racing, sit with your feet on the floor. Take a deep cleansing breath. Close your eyes and feel the weight of gravity, sensing the Earth supporting you. Imagine a strong tree with deep roots and leaves gently drifting away. See your thoughts and feelings like those leaves, coming and going. This helps you feel anchored and clear.

• Shake It Off: Before you go up to speak, take a moment to physically release tension. Stretch your arms, roll your shoulders, move your neck and jaw. This helps loosen tense muscles and can reduce jitters.

3. Daily Practice: Nurture Long-Term Transformation

• Mindful Walking (Thich Nhat Hanh's Way): Turn your daily walks into a meditation. Walk slower than usual, feeling the ground with each step. Coordinate your breath with your steps (e.g., inhale for 2-3 steps, exhale for 3-5 steps). With each step, silently say to yourself, "I am fully in the present moment". This practice unites your body and mind, bringing calm and reducing tension.

• Practice Mindful Communication:

  • Speaking: Pay careful attention to what you say. Aim to be concise, direct, and specific.

  • Listening: When others speak, give them your full, undivided attention. Put away distractions. Notice their words, tone, and body language. Ask open-ended questions and paraphrase what you hear to ensure understanding. Avoid interrupting.

• Cultivate Self-Compassion: When you notice feelings of anxiety or self-criticism, observe them without judgment. Treat yourself with kindness and understanding, just as you would a good friend who is struggling. This helps break the cycle of negative self-talk and fosters inner peace.

Remember, consistency is key. Even a few minutes of mindful practice each day can gradually lower your overall anxiety levels and build your resilience. Embrace this journey of "slowing down and deepening" to unlock your natural confidence and communicate with ease.