Gaining Control at the Start of a
Performance
It's
the worst nightmare for many people: You're about to give a speech before
hundreds of people, and the speech could impact your career for years to come.
Performance
experts and life coaches have told you, time and time again, that you should
walk onstage excited and confident about this opportunity. But inside, you're a
mess. You're shaking, sweating, and afraid you won't remember what you're
supposed to talk about. As you walk onstage, your inner voice tells you that
you're not ready, and you never will be.
Have
you ever been in a situation like this? Have you been so stressed and nervous
that you don't want to go through with the speech, the interview, or
presentation? Have you ever wished you could find a way of managing and
overcoming this 'performance stress'?
Well,
there is an effective process that can help: It's called centering, and anyone
can learn it. The technique basically helps you change stress into
concentration, and it can take as long as you want it to – from 10 seconds to
10 minutes or more. In this article, we'll explain what it is, and how to do
it.
What is Centering?
Centering is a technique that
originated, and is still used, in Aikido – one of the Japanese martial arts.
Aikido is nonviolent, and is perhaps the most cerebral of all the self-defense
arts. It literally means 'the way of unifying life energy.'
You
may wonder how this is connected with stress. At its most basic level, stress
is energy. And centering is a process that helps to manage energy.
One
of the most fundamental principles of Aikido is learning to relax the mind
during the stress caused while in a fight. In Aikido, when fighters approach
attacks with confidence and directness instead of fear, they start down the
path of mastering themselves.
They
accomplish this by learning how to center.
If
you stop and think for a moment about how stress affects you, you'll notice
that you usually have a strong physical reaction when you're stressed. You may
lift your shoulders, take short breaths (which means you use the upper parts of
your lungs instead of the lower, deeper parts), your heart rate increases, and
you may feel as if you're 'floating.'
Centering,
on the other hand, is designed to bring you back down to earth. It helps you
focus on the here and now, and doesn't allow outside concerns to intrude on
your inner strength and calm. Centering helps you remain stable and grounded –
something you would no doubt appreciate when you're about to go onstage to
present.
How to Center Yourself
To
help you center, you first have to learn how to focus on your breathing. Deep,
abdominal breathing is best for relaxing you. If you're not familiar with deep
breathing, try this: Sit down, take a deep breath in, and focus on letting the
air fill up your stomach (or diaphragm). Don't move your chest – just breathe
in, and let the air go down deeply into the center of your body. Exhale slowly
and deliberately through your mouth.
Be
clear about what you want to achieve, and focus on thinking positively about
your outcome. For example, the affirmations you have in your head could be
"The job is mine," or "I give great presentations." It
could even be one word, such as "success," or "confidence."
There
are three basic steps to centering.
- Be aware of your breathing.
Spend a few seconds completely focusing on your breathing. Use the technique described above: Breathe deeply into your abdomen, and exhale slowly. Do this until your entire focus is on your breathing – and nothing else. - Find your center.
Locate your physical center of gravity. This is usually a little below your waist. Become familiar with where your center is, and remember what it feels like. This part of your body grounds and stabilizes you. When you begin to feel stressed – like you're going to 'float away' – the feeling of your center will remind you that you have balance and control. Once you've found your center, breathe in and out deeply at least five times. Focus on your center. Feel the sensation of being stabilized and on the ground. - Release your negative energy.
Imagine all the negative energy in your body is collecting in one place. Find imagery that works for you. This could be a ball of energy that you're going to throw away. Or the negativity could be held in a balloon that's going to carry your negativity far away. Visualize this energy starting from your center, and moving up toward your eyes. As you inhale, say "Let." As you exhale, say "Go." If your energy is a ball, identify a spot across the room, and imagine yourself throwing the ball to hit that spot. If your energy is a balloon, imagine it floating away above your head. Let go of everything that is stressing you. Imagine your center filled with calm.
Using
the centering method confidently takes some practice. It's a good idea to start
learning how to use it long before you actually have to do something stressful,
like giving a speech, or interviewing for a job. Try the technique during
situations that are stressful on a smaller scale – perhaps something you
experience at work each day.
Once
you've mastered the method, you can use it any time you feel stressed and out
of control. It will also help you trust your ability to let your instincts take
over in whatever you're about to do.
Other Variations on Centering
You
can add your own variations to the centering technique. For instance, let's say
you have to make a major decision this afternoon. You're stressed about it, and
you know that once you sit down with your team to make the decision, your
stress level is going to increase dramatically.
You
can begin centering early in the day. Do the technique every time you start to
feel yourself getting tense.
To lengthen the process, try this:
- Close the door to your office, or sit in a place where it's quiet, and you won't be disturbed.
- Choose a word or phrase – such as 'peace' or 'ocean' – that relaxes you, and helps you visualize something that's calming.
- Sit in a chair, close your eyes, and begin relaxing your muscles.
- Focus on your deep, abdominal breathing. As you breathe, say or think about your word or phrase.
- Continue this for 10 minutes or more.
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