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Giving a presentation can spur a range of emotions, but you may not want to spend time steeping in them beforehand. Find a place of quiet confidence with an exercise that anchors you to the moment and frees you to be 100% focused on holding the audience in the palm of your hand.

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Hi, and welcome to the Headspace preparing for a presentation exercise. So, everybody is different and, preparing for a presentation for some people, can be really nerve wracking, and for others, very exciting. But as much as possible we need to find a place where, we have a sense of balance. If we're too caught up in the mind, if we're too caught up in thinking, it doesn't really matter actually, whether we're caught up in the excitement of it all, or whether we're caught up in the sense of anxiety, or doubt, or lack of confidence, whatever it might be, then we're not really gonna be able to focus 100% on delivering the message, as we'd like to. And is really important. Being present allows us to connect with the people who we're delivering the message to. So as much as possible, finding a place where you can anchor, the mind and the body, both before and during the presentation is a really important skill. And that's what we're gonna be focusing on in this exercise. So sitting comfortably, with the eyes open. Before we do anything, we're just gonna begin with a couple of big deep breaths. Breathing in through the nose, and out through the mouth. As you breathe in really focusing on the body expanding, filling with air. And as you breathe out, the muscles in the body, just softening, as the body let's go. One more time breathing in through the nose. And as you breathe out through the mouth, this time just gently closing the eyes, and feeling the body press down. So just feeling the weight of the body. That contact against the seat or the floor, the feet on the floor, the hands and the arms on the legs. Don't worry about any thoughts in the mind. Just let the mind thing right now. So allow the thoughts to come and go. It doesn't matter whether you think they're positive, negative, just let the thoughts come and go. At the same time we're just gonna gently, place the attention in the body. So just take a moment to begin with, just to notice how the body feels right now. Whether there is a sense of heaviness, or lightness. You're not thinking about it, just noticing. And where there's a feeling of, stillness or movement in the body. And as you bring the attention into the body, starting to notice your posture, the way you're sat, and I'd like you to identify one particular area. If you're gonna give your presentation sitting down, then I suggest it's, the sensation of the body against the seat beneath you. And if you're gonna give your presentation standing up, then I recommend it's the sensation of the feet on the floor. And this is gonna be your anchor. The point you come back to, whenever you realized the mind is wandering off. Getting caught up in thinking. So just choosing that anchor, either the seat or...


Duration3-10 min

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