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Public Speaking Visualization
This public speaking
visualization is a guided imagery script that uses visualization to allow
you to imagine yourself calmly and successfully giving a speech or public performance.
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To begin, choose a comfortable position, seated or
lying down. Make sure that you have no distractions around you and are
not trying to do anything besides focusing on these words and allowing
yourself to become relaxed.
Get comfortable, preparing to relax. start to relax your body.
Take a deep breath in.... and breathe out......
In..... and out......
Continue to breathe deeply, slowly, and comfortably.
I'll count down now, from 10... to 1. As I say each number, you can become more relaxed.
10.... feeling your muscle start to relax....
9.... your hands and feet are warming and relaxing.....
8.... your muscles are becoming loose and heavy.....
7..... notice your attention drifting... becoming more relaxed....
6.... relaxing even further now.... peaceful....
5.... a tingly feeling of relaxation spreading through your body... pleasant and relaxed
4.... further relaxed and peaceful....
3.... free of tension.....
2.... almost completely relaxed now.....
1.... you are now deeply relaxed.
Very deeply relaxed and comfortable.
Allow this feeling of relaxation to grow... becoming even more relaxed.... calm and peaceful.
Keep with you the feeling of relaxation as you think about public speaking. Notice your reaction, physically and emotionally, to the concept of talking in public. Perhaps in the past this has been a source of anxiety for you... notice now how you can be relaxed and calm while thinking about speaking in front of others.
Calm and relaxed.
Peaceful and relaxed.
the future you will know that the stress symptoms you may experience
when faced with speaking publicly indicate excitement. This is a
positive feeling, filling you with energy. The thought of speaking in
front of people fills you with good feelings of excitement and
You may even be feeling a bit excited now, just thinking about public speaking. Let this feeling subside as you return to a state of deep relaxation.
Take a deep breath in... hold.... and exhale.
Breathe in.... and out.
Continue to breathe deeply, noticing how you relax a bit more each time you exhale.
Breathe in.... and relax, breathing out.
breathing slowly and calmly. You can relax like this any time you need
to. Whenever you want to calm down, you can breathe deeply, and relax...
like you are relaxing now.
let's begin a guided imagery exercise to allow you imagine successfully
speaking in public, and enjoying the positive experience.
In this visualization, imagine that everything goes perfectly. Imagine what it would be like to be the most confident, best speaker a person could possibly be.
Create an image in your mind image of an excellent public speaker.... imagine a confident, well spoken person.... see that this person is you. Picture yourself as a superb speaker.
to create a mental picture of yourself preparing to give a speech.
Imagine that you are preparing in advance to speak. You are feeling
confident, excited ... you're looking forward to speaking.
After your focused preparation, you are ready to speak. When the day arrives for you to speak, you are excited, eager to begin.
going to the location where you will speak. See yourself looking
forward to speaking. You are excited, eager to talk in public. You can't
wait to share your knowledge. You have memorized the words easily, and
know that they will come to you exactly as you need them.
entering the location where you will speak... maybe it is an
auditorium.... or another place. Many people are gathered to see you.
You love it. They can't wait to hear what you are going to say and you
can't wait to tell them.
imagine getting up to the front of the room, ready to speak. The crowd waits expectantly.
all the details of this scene. See yourself standing at the front of
the room, feeling confident. See the people in front of you, waiting to
hear you speak.
Imagine yourself beginning your
speech. Confident. Your phrases and words are well timed. All throughout
your speech, you are breathing calmly, deeply... pausing between each
sentence. You maintain a comfortable, smooth rhythm. You talk with
smooth, clear speech. Ideas flow. Your hard work and extensive
preparation allow your speaking to be easy, automatic, almost rote. Everything seems so familiar. It is such a great feeling.
giving your speech. See yourself as you enjoy this moment. You are
confident, comfortable, and having a great time.The anticipatory
excitement you felt at the beginning has smoothed into a feeling of
confidence and calm.
You feel so at home in front
of all these people. They listen, enjoying hearing you speak as much as
you are enjoying speaking. You enjoy this experience immensely.
you reach your conclusion, and speak the final words of your prepared
speech, imagine giving the audience time to ask questions. You answer
every question easily and proficiently. See your excellent answers
satisfying each member of the audience.
The audience is pleased with your performance. You are pleased with your performance. The exhilaration at having completed this public speaking
fills you with happiness, contentment, and pride. It feels great to
have done this. You are a little bit disappointed it is over because you
enjoyed it so much.
Notice how you can feel confident and calm when doing public speaking.
This includes giving prepared speeches, responding to questions,
talking spontaneously to strangers.... you are skilled and able to do
any sort of public speaking. You are able to relax before, during, or after you speak. You are confident and assertive.
Practicing this visualization in your mind is like performing actual public speaking.
If you are able to do this visualization and be calm, you can also
speak in public calmly. Congratulate yourself for completing this
Now that you have completed this public speaking guided imagery, take a few moments to reawaken your mind and body... gradually becoming more alert.
I'll count to 5. When I reach 5, you will be fully awake and feeling calm and energized.
1 ... becoming more awake and alert
2 .... feeling your mind and body reawaken
3 .... move your muscles a little
4 .... almost completely awake now
5 .... feeling full of energy and refreshed. Home ~ Guided Imagery Scripts ~ Public Speaking
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