B138: How to keep calm before a big presentation (guided visualization)

Let’s do a guided visualization exercise together: here’s how to keep calm before giving a big presentation. It’s so easy to let your nerves get the best of you right before you take the stage or stand up to present.

Ultimately, you want to do a great job, show up 100% authentically as you, and get your point across with charm, intelligence and grace.

This episode is perfect to listen to about 30 minutes before your big presentation, to help you get centered, focused and in the zone.

Listen and participate in a guided visualization exercise: how to keep calm before a big presentation.

Before we get started, here are a few things that you’ll need to do in order to get the most out of this.

Create a safe space - no distractions or interruptions

First off, you’ll need to create a safe space where you won’t be distracted or interrupted… and also, keep in mind that during this exercise, you’ll have your eyes closed. So yeah, probably not best to do this one while driving.

Silence your phone notifications… The world can wait for the next few minutes.

Then, get comfortable in a seated position or lying down, if that feels better. You get to decide. As with all visualization and breathing exercises we do together this year, you always get to decide what is best for you… take what you need, bless and release the rest.

Okay, now close your eyes or avert your gaze to the ground.

Take 3 intentional breaths together with me

Let’s take three intentional, life-affirming breaths.

Deep breath in through the nose, expand the belly, hold at the top, and then slowly release through the mouth.
(do this three times)

Now, let your breathing come back to a normal pace, whatever feels right for you.

Do a body scan and feel your feet

It’s time to do a body scan… imagine you are slowly scanning your entire body from the tip top of your head, slowly down like molasses, all the way to your fingertips, and then to your toes.

What sensations do you feel? Knots, twinges of pain, soreness, or even , on the flip side, any feelings of harmony, joy, or flow…. just notice what you feel in your body, without judgment or trying to fix it. Just scan down, ever so slowly until you’ve done your entire body.

Once you’re at your feet, really take notice of what it feels like to have your feet make contact with the ground. To be firmly rooted down, the safety and security of that sensation. What do your feet feel like right now?

Time to see yourself keeping calm before giving a big presentation.

Okay now, I want you to imagine you’re taking a walk with your absolute favorite person in the world. Your number one, your ride or die, maybe it’s your bff or your partner… but someone who knows you well, inside and out. Someone who’s always cheering you on, no matter how long it’s been since you last spoke.

Look at them smiling at you, without a care in the world. They are so happy to be there with you, right now.

Breathe.

It’s a beautiful day and the breeze is just right outside. Let's go for a walk.

You’re at your favorite place to take a calm, easygoing stroll. You feel your shoulders drop and the tension slowly dissipate… you’re in your happy place with your best human. Things couldn’t be better in this very moment.

Breathe.

As you’re walking along, they ask you about this big presentation coming up.

Rather than tensing up, you take a moment and think about the 3 most important points that you want to get across… and then share them with your friend. The words come out so naturally and eloquently like they’ve been written on your soul. You know them by heart. Your friend smiles and winks… which is all you need to know that they really understood your points and loved the way you delivered them.

Breathe.

You express your worries to your friend.

What could go wrong and how you might flub things up during this big presentation. They smiled again, squeeze your hand, and remind you with love, “this is completely normal. What you’re feeling is what everyone feels before public speaking.

Remember these three things…

Do your best.
Have fun.
Don’t half-ass it… Put your whole butt into it!”

That last part made you chuckle… I mean, what if it’s that simple?

Do my best - remembering I’m prepared and people want to hear what I have to say.
Have fun - knowing that when I enjoy making true contact with others, it’s a whole lot more fun.
And give it my all… what else can I really control?

And that’s the secret to life, isn’t it?

Breathe.

You reach your destination and your best friend in the whole wide world gives you a great, big hug, transferring their love and confidence right into your bloodstream. They don’t let go until you do first. As soon as you part ways, you immediately feel recharged… totally calm, cool, collected and confident.

You’re ready to do this… and you know how to control your nerves with your breathing.

You’re ready.

Take this last moment to say thank you with your full spirit and remember that you can revisit this gift any time you wish. It’s yours forever and ever. You are never alone and you are always fully supported.

Take a moment to gather yourself with a deep, belly-filling breath. And when you’re ready, open your eyes.

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So, how was that experience for you?

How did it feel to take a walk with your very best friend and receive that simple, but profound advice before your big presentation?

I want you to set a 7-minute timer, grab a pen and paper, and take this time to write down everything you remember from this visualization exercise.

What wisdom was shared?
What visual clues did you see?
What did your higher self look like and how did they carry themselves?
What part of this exercise is sticking MOST in your mind and in your heart, that you can’t seem to shake?
…and what’s one thing that you can do today (with courage and simplicity) to take action and head down this new path for your life?

Answer as many of these questions as you like… or just focus on one. Whatever brings you the clarity you desire right now, you get to decide.

One final whisper

When we focus on calm, we are consciously choosing to not participate in the frenzy. Take three deep breaths (like we did at the very beginning) to center yourself at any time you need it. If you find you’re getting out of breath during your presentation (due to nerves), ask someone an open-ended question. Let them speak for a second. That’ll give you time to recenter yourself and start again.

This is your secret weapon… You can always come back to center, simplify, and thrive.

Remember… all you need to do is:

Do your best.
Have fun.
Don’t half-ass it… put your whole butt into it!

I hope this visualization sticks with you the entire week through. Do it again and again if you need clarity or fresh ideas on where you’re headed next… Because when you tap into your deep inner knowing, you’re accessing your deep inner wisdom. That electric energy that can be found inside all of us that connects us all together. It knows. You know. We all know if we are brave and we open ourselves to it.

You can do this, I believe in you.

It’s time to SIMPLIFY.

If this thought of the day inspired you...

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As always, please reach out, especially if you’ve got specific ideas or questions that you’d like us to cover on the podcast. DM me on LinkedIn (https://www.linkedin.com/in/thesimplifiers) and let’s spark a conversation.

Thank you!

Show credits: Suzen Marie, our Podcast Editor and Jeffrey Lynn, our Video Editor. Aubri Nowowiejski, Chris Justice, and George Mills, our advisory board. And I’m your host, Mary Baird. Big love to Dennis Coleman, Kristen Kurtis, plus Mark and the team at Goodboy, as well. Thank you so much for listening and telling your peeps about us.

As always friends, keep things simple.

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