How meditation can help
Meditation has been shown to be effective in reducing public speaking anxiety. Kirsch and Henry (1979) found that meditation is approximately as effective in reducing public speaking anxiety as the traditional method of systematic desensitization. While there hasn't been much research on the benefits of meditation to help reduce public speaking fears specifically, that doesn't mean it should be discounted.
A lot of people are scared of public speaking due to anxiety-driven - usually irrational - mental images of potential disasters. Meditation can help you refocus your mind on something more relaxing and productive rather than spiraling. Essentially, it's a natural approach to dissipate fear. It won't eliminate your fear entirely, but it'll create a positive relationship with the natural nervousness that accompanies speaking, enabling you to be more present, spontaneous, and relaxed.
Similarly, a fear of public speaking can be caused by contant negative and stressful self-talk. Through consistent meditation before a speech, you can break free from this cycle and transform it into positive self-talk. Meditation allows you to become aware of unhelpful thoughts, gently guiding your mind back to positive and self-reinforcing thoughts.
How do I meditate?
The best thing about meditation is that it's a simple and cost-effective workout for your mind. There's no special equipment required, yet it provides the strength to silence negative thoughts and replace them with encouragement and confidence. Committing to just five minutes a day can yield significant benefits in reducing public speaking fears, and helping you develop a more positive relationship with your thoughts and emotions.
Our app contains information on three different types of meditation to help you reduce your anxiety before a speech:
Mindfulness Meditation - This type of meditation is best if your public speaking anxiety stems from feeling scattered or unfocused.
Compassionate Meditation - This type of meditation is best if you're worried that people will judge you or criticize you.
Counting Meditation - This type of meditation is great for calming you down if you feel yourself starting to panic before a speech.
The Speak Up app contains detailed guides to all of these different types of meditation.
Mindfulness during a speech
Meditation, and mindfulness in general, can also be an important tool during your speech. In order to succeed in your speech, you should start by accepting the moment as it is. Mindfulness allows you to stay present and acknowledge nervous feelings. One of the three components to charisma - a trait that can make your speeches so much better - is presence. Through mindfulness, you'll be able to deliver your speech with authenticity, allowing for a more genuine connection with the audience.
Meditation and mindfulness not only help you to overcome public speaking fears, but they also contribute to substantial improvements in overall communication. With just a few minutes of daily practice, you'll experience deep relaxation, mental clarity, and enhanced emotional well-being.
Comments