 Find a quiet place and choose a comfortable position either seated or lying down. Move around until you feel that you're in a position that will continue to be relaxing for you for the rest of this practice. Make sure that you have no distractions around you and that you're not trying to do anything else besides focusing on these words and allowing yourself to become relaxed. Relax your mind. Now gently close your eyes and take four long deep breaths, focusing only on my voice and your breathing, making certain that you're breathing from the diaphragm, from your belly. So take your first deep, long comfortable breath and hold it and now slowly release it through your nose if possible. Now take another long deep breath and hold it. Now slowly release it and notice how you feel while doing this. Really feel that relaxation flow throughout your whole body, from the top of your head to the tips of your toes and your fingertips. Now take another lovely deep breath and continue breathing from your diaphragm. Now slowly release it and notice how you feel, feeling more relaxed now. And that relaxation is flowing throughout your whole body. Now one more really long deep breath and hold it and now release it slowly and begin your normal breathing pattern. Shift around if you feel like you need to get comfortable again. I'm now going to count down from 10 to 1 and as I say each number you can become more relaxed. Now let's begin. 10. Feeling your muscles start to relax. 9. Your hands and feet are warming and relaxing. Your muscles are becoming loose and heavy. 7. Notice your attention drifting, becoming more and more relaxed. 6. Relaxing even further now. Feeling very peaceful. 5. Tingly feeling of relaxation spreading through your whole body. Feeling very pleasant and relaxed. 4. Feeling further relaxed and very peaceful. 3. You're now free of tension. All of your tension and stress is now leaving your body. 2. Almost completely relaxed now. 1. You're now very deeply relaxed. 2. Very deeply relaxed and comfortable. 3. 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. 4. 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. But notice now how you can be relaxed and calm whilst thinking about speaking in front of others. Calm and relaxed, peaceful and relaxed. In the future you will know that the stress symptoms you may experience when faced with public speaking 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 anticipation. You may even be feeling excited now just thinking about public speaking. 5. Let this feeling subside as you return to a state of deep relaxation. Take a deep breath in and hold and exhale. Breathe in and out, in and out. Continue to breathe deeply noticing how you relax a little bit more each and every time you exhale. Breathe in and relax, breathing out, in and relax. Breathe in and relax. Keep breathing slowly and calmly. You can relax like this at any time that you need to. Whenever you want to calm down you can breathe deeply and relax like you are relaxing now. Now let's begin a guided imagery exercise to enable you to imagine successfully live streaming or speaking in public and enjoying this positive experience. Now begin to visualize the beginning of a day in which you're going to give an informative speech or presentation. See yourself getting up in the morning full of energy full of confidence and looking forward to the day's challenges. You're putting on just the right clothes for the task at hand that day. Dressing well makes you look and feel good about yourself so you have on just exactly what you want to wear which clearly expresses your sense of inner well-being. In your mind picture yourself as you prepare to go up and give your presentation. See that you're feeling calm and confident. Imagine that everything goes perfectly. Imagine what it would be like to be the most confident and the best speaker a person could possibly be. Picture yourself being well prepared with all of your notes ready and your slides set up correctly for you to use. Imagine going to the location where you're going to speak. Picture yourself entering the location where you will be speaking. Maybe it's an auditorium or another place. Many people are gathered to see you and you love it. They can't wait to hear what you're going to say and you can't wait to tell them. See yourself looking forward to speaking. You're excited and you're eager to talk in public. You can't wait to share your knowledge. The words come easily to you and you know that they will come to you exactly as you need them at the perfect time. Imagine what it feels like to hear your name spoken by the person introducing you at the event or welcoming you to the stage. Feel yourself walking confidently to the front of the room and smiling as everyone cheers you on. Experience the love in the room immediately overcoming any fear or anxiety. Picture all the details of this scene and see yourself standing at the front of that room feeling confident. See the people in front of you waiting to hear you speak. You stand in front of the audience and begin your presentation. Talking in a loud, clear voice. Imagine your audience listening to you with great interest. A sympathetic audience, friendly, warm and encouraging. You work through your presentation remembering all of the points you want to make presenting clearly and logically. You are really quite brilliant and have all the finesse of a polished professional speaker. You're also aware that your audience is giving head nods and smiles and other positive responses conveying the message that you are truly on target with your message. Imagine yourself succeeding and exaggerate the image and allow yourself to fully experience what the success of this presentation feels like, what it looks like and what it sounds like. You feel so at home in front of all these people and they listen enjoying hearing you speak as much as you're enjoying speaking. You enjoy this experience immensely. At the end of your presentation there are a couple of questions from the audience. You answer these with confidence and clarity. It's clear that you are the expert. You answer every question easily and proficiently. See your excellent answers satisfying each member of the audience. Your presentation ends and the audience clearly appreciates it. You are happy and you feel like you have done a good job. The audience is pleased with your performance. You are pleased with your performance. The exhilaration at having completed this public speaking event fills you with happiness, contentment and pride. It feels great to have done this. In fact, you're even a little bit disappointed that it's over because you enjoyed it so much. Notice how confident you feel and how calm you feel now when speaking in public from now on. This includes any time you're giving a prepared speech, responding to questions, talking spontaneously to strangers. You are skilled and able to do any sort of public speaking at any time. You are able to relax before, during and after you speak. You are confident and assertive. You are brilliant. You are the one drop. Practicing this visualization in your mind is like you are actually performing your 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 challenge. Now that you have completed this public speaking guided visualization, take a few moments to reawaken your mind and body, gradually becoming more alert. I'll count to five and when I reach five, you will be fully awake and feeling calm and energized. One, becoming more awake and alert. Two, feeling your mind and body reawaken. Three, move your muscles a little and wiggle your toes, wiggle your fingers. Four, almost completely awake now. Five, feeling full of energy and refresh now. Now open your eyes and let's have a big stretch. You are strong, you are powerful, you are the one drop that millions of people are searching for to be that ripple maker for them. It's time for you to get out there and let the world hear your voice. You have an extraordinary message. It's a message that nobody else on the planet has. This is a message that is inside you and only inside you. Nobody else in the world has your blueprint, your experience, your knowledge, your dreams and your vision and your passion for changing lives in the way that you know you were born to change them. If you feel any anxiety creeping in at any point, make sure to go through this visualization again and again in the days leading up to your presentation and particularly just before you give your talk. If you can picture this as clearly as possible in your head, you can begin to see it as true and make it true. Treat it as a little mental rehearsal. You can go through your complete presentation in your mind and that will only serve to improve your ability to carry it out for real. Until next time, have fun, be happy, be that drop you want to see in the world and I'll see you next time.