Over the weekend, while ensconced in a cottage in Quebec sans Internet, I spent some time marinating over concepts in The Relaxation & Stress Reduction Workbook, considering how they may apply to the fear (and elimination thereof) of public speaking.

The concept of Body Inventory can easily be applied to the preparation for a speech or presentation.

1. Internal Vs. External Awareness
2. Body Scanning
3. Letting Go

Internal Vs. External Awareness

External awareness includes all stimulation from the outside world to the five senses. Internal awareness refers to physical sensation inside the body. Most of the tension within the body is not felt because tension is usually directed toward the outside world. Before speaking, I quickly qualify my reaction to the space – scent, white noise, temperature, etc. Following this, I perform a brief inventory of my physical space – noting any tension or erroneous thoughts or emotions.

Body Scanning

Body Scanning involves a toe to head analysis of the body, seeking out areas of discomfort. When a tense area is discovered, it is to be exaggerated to raise awareness of it, acknowledged, and released. In my experience, this allows me to present with fluidity and natural gesture/movement, having exorcised any demons of rigidity.

Letting Go

Comfort and breath allow the body to let go. Before speaking, plant both feet firmly on the floor and become aware of your breathing. I find that 5-10 minutes of diaphragmatic (deep belly breathing) energizes and centres me. Become aware of any residual tension and breathe into it, then consciously release it. This instills a state of mindfulness, and provides the ability to focus solely on the task at hand.