An Introduction to Mindful Presenting
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The document introduces the 4 B’s method of mindful presenting, which combines mindfulness techniques with public speaking skills to help reduce anxiety and improve communication. It emphasizes understanding one's mind, body, breath, and beliefs, and includes techniques for stress reduction, body awareness, and effective storytelling. The course aims to empower speakers to connect authentically with their audience and master their public speaking skills through practiced mindfulness.
An Introduction to Mindful Presenting
- 1. School of Mindful Presenting THE 4B’s METHOD
- 2. Introduction Speaking in public can be a great opportunity to inspire others with your ideas, unite people in sharing a common story or to create awareness about a situation that needs our attention. Whether it´s performed on stage with blinding spotlights and a large audience or in a small meeting room, for the person taking the floor, it can be an exhilarating but simultaneously a frightening experience. The 4 B´s Method of Mindful Presenting allows the speaker to observe one´s own thoughts, bodily sensations and revert the stress to self-serving thoughts and beliefs. Using different techniques of different disciplines, this method takes the speaker through a step-by-step transition from sensing anxiety to an energizing experience of mindful presenting. This guide presents the different elements of the 4 B’s Method of Mindful Presenting course. During the course there will be an extensive explanation of the various techniques, which will be the used in exercises. On behalf of our team at the School of Mindful Presenting I wish you much joy reading this guide and taking part at one of our 4 B’s Method of Mindful Presenting course. Tina Hanoeman Founder of the School of Mindful Presenting
- 3. Brain If you wish to improve your stage performance, you need to know your brain first. What story is your brain telling you about yourself and how are you responding to that story? That is all the first B is about in learning the 4 B’s method of mindful presenting. ‘Know thyself’ is the first step in finding out how to improve your stage performance. Stress is the number one reason why most people find it difficult to present themselves, to communicate as they want or to bring across a message to a larger audience. Research has proven mindfulness to be a very good method for most people to deal with their stress and anxiety, allowing them to dive deeper into their own mind to find out what is the root cause of their anxiety. This chapter explains how mindfulness is used to release stress and anxiety. The first module of the Mindful Presenting course is based on this foundation of mindfulness as a means to explore the mind and to label, frame and focus thoughts in a way that will serve us. Mindfulness The principles and practice of mindfulness originate from Buddhism. The practice steers our attention to the present moment and by doing so to our own physical experiences, feelings and thoughts, preventing ‘automatic’ reactions. This Buddhist state of mind inspired Jon Kabat-Zinn, an American molecular biologist to develop a program called the Mindfulness-Based Stress Reduction (MBSR). By learning to apply the mindfulness practices the practitioner can actively release stress, fear and even pain. These are generally known as the principles of mindfulness: 1. Non-judging: Observing without judging allows you to become aware of your thoughts. 2. Patience: Not letting your anxieties and desire for certain results dominate the quality of the moment. 3. A beginner’s mind: Having no expectations from past experience. 4. Trust: Trusting yourself and your feelings. 5. Non-striving: Having no goal other than to be yourself. 6. Acceptance: A willingness to see things the way they are. 7. Letting go: Giving up resisting or struggling and allowing things to be as they are. “In the beginner’s mind there are many possibilities, but in the expert’s mind there are few.” – Shunryu Suzuki
- 4. Neuroplasticity Mindfulness has become a more ‘mainstream’ practice of stress release and has also been recommended as a practice by Cognitive Behavioral Therapists (CBT). In recent years neuroscientists have revealed connections between longitudinal mindfulness training and improvements in neural functions in adult brains. This rewiring and regeneration of neural pathways is called neuroplasticity. In the Mindful Presenting course, a module is dedicated to rewiring your brain in order to deal with self-sabotaging statements. Public Speaking Anxiety (PSA) It’s a popularly cited statistic that more people report fearing public speaking than death. Public Speaking Anxiety (PSA), also known as stage fright is a very common problem and a very annoying one for those who need to speak in groups, classes or large audiences professionally. Psychologists suggest three techniques to reduce stage fright, which are also included in the course Mindful Presenting. These are: 1. Exposure: Creating increasingly challenging speaking experiences throughout the program. 2. Cognitive modification: Revealing self-identification of negative or irrational feelings about speaking anxiety and replacing those thoughts with positive attitudes. 3. Skills training: Short assignments followed by post-speech reflection . Additionally, Cognitive Behavioral Therapy and Acceptance-Based Behavior Treatment (ABBT) are also effective. Cognitive Behavioral Therapy reduces subjective feelings of anxiety, while Acceptance-Based Behavior Treatment usually leads to acceptance of one's thoughts and feelings, giving the speaker more confidence. The most recent practice of stress and stage fright reduction contains the above- mentioned techniques with an integrated mindfulness method, which combats anxieties by becoming aware and accepting both positive and negative thoughts and emotions. Labeling thoughts and emotions during a training activates areas of the brain that regulate negative emotions. This reveals feelings and reduces their hold on the body and mind. These techniques are all applied in the 4 B’s Method of Mindful Presenting course.
- 5. Body The body and the mind are connected in ways that we can’t even imagine. Feelings of anxiety, sadness or stress manifest itself in the body contributing to imbalance or even disease. Studies have even published emotional maps of the body that light up with certain feelings. This has been common knowledge in the East, where practices of yoga and Tai Chi are known to focus on the positive interaction between body and mind. In the West general knowledge of the bod and mind balance is becoming more and more accepted. Mindfulness is also used as a practice to strengthen the body and mind connection. Knowing that 93% of all communication is non-verbal communication (55% is body language and 38% is tone and voice) and that your body speaks your mind, you understand that being aware of your body is import when you want to bring your message across. The second B in the 4 B’s Method of Mindful Presenting focuses on body awareness, the body-mind connection and exercises that help you focus and release stress before going on stage or into a meeting. Psoas muscle According to neuroscientists the source of stress in our body is caused by a chronic fight-or-flight response that releases stress hormones from our adrenal glands. When we don’t respond to the fight-or-flight response of our body, because there’s simply no lion running after us, just an audience waiting to hear our story, then the hormones get stored in the body. This may result in health problems including insomnia, lowered immune system, anxiety, eating disorders and depression. The muscle that is most central to our fight-or-flight response is the psoas. This is also the muscle that is mostly used in yoga to release stress. The muscle that is most central to our fight-or-flight response is the psoas. This is also the muscle that is mostly used in yoga to release stress.
- 6. In many yoga routines the psoas muscle is targeted through different asana’s, like the Utthita Trikonasana, Anjaneyasana or the Vasisthasana. The 4 B’s Method of Mindful Presenting uses these asana’s as a basis for instant stress release exercises which can be used anytime, anywhere. Aside from the psoas there are also other areas of the face and body that can be released of stress instantly before a public speaking event, using body movements and facial expressions. Body-mind-body loop As mentioned earlier, about 55% of all communication is done through body language. Your feelings are represented by your body and tell a story about you before you even start to speak. When dealing with PSA you will find that using mindfulness techniques will help you overcome stress. The second step is to use your body and body language to reprogram your mind. There is a reinforcing feedback loop between your body and your mind. When you are feeling anxious, your body will tell, and you will tell as well and as a result you will feel more anxiety. By breaking that loop by knowingly changing how you use your body, being aware of the message you are sending by your body language, you will rewire your mind and feel more balanced and focused. The 4 B’s Method of Mindful Presenting teaches the hidden meaning of body language and how you could use this knowledge to create new body habits that will serve you better while presenting.
- 7. Breath At the core of mindfulness is awareness. Awareness of your own body, of the surroundings, your thoughts and your breath. By focusing on breathing, you draw attention away from distracting or limiting thoughts. By focusing on your breathing, you are creating a habit of concentrating on the present moment and connecting your body to your mind. This is one of the most basic and important practices of mindful presenting. In the 4 B’s Method of Mindful Presenting the breathing techniques of meditative breathing are used to inspire a holistic breathing method that is integrated with the body and the mind. Meditative breathing Being in control of one’s breathing is like holding the steering wheel of a large vehicle. Once you have it under control, you can decide which direction to go to. In mindful presenting that means that you can control your mind and body by knowing how to control your breath. The breathing techniques used in meditation are at the base of moving towards mindful breathing and consequently releasing stress and being in control. You will bring back your racing heart to a normal pace, move your breathing to your stomach instead of your chest and make you feel more confident on stage. “When you own your breath, nobody can steal your peace”. -Unknown author
- 8. Speaking from the diaphragm Have you ever wondered why you don’t mind listening to someone speaking for a full hour and not feel tired by it? Or why you can’t stand listening to someone else’s voice for more than five seconds? Well, we all have our own personal preferences when it comes to what we think is a nice voice, but at its core it comes back to how the speaker is breathing. When you speak ‘from the throat’ you will notice that after a while your heart will start to race, you’re almost out of breath and your throat feels sore. For someone listening, it’s not a nice sound to listen to. It feels like your voice is air struggling its way out of your body. But when you speak ‘from your stomach’, or the diaphragm, your voice will be moved by the deep breath that is controlled, steady and long. The frequency that your voice will move on is a lower one and far more pleasant to listen to. When you speak ‘from your stomach’, or the diaphragm, your voice will be moved by the deep breath that is controlled, steady and long. The frequency that your voice will move on is a lower one and far more pleasant to listen to.
- 9. Belief Speaking in public is a skill which needs practice. Though it’s considered a task you perform alone, you do need your audience to cooperate. Public speaking, as any other means of communication, is a two-way street. Perhaps you need to convince your audience, win their trust or at least make them like you. But first you need to ask yourself why they would want to listen to you. Consider the fact that more than ever before attention is scarce in a time of increasing information overload. What makes a good public speaker is someone who puts effort into connecting with his audience by being his true self and by telling a story that remains in one´s memory. Authentic contact A mindful presenter is his authentic self when on stage. You have to let down your mask and dare to be vulnerable. Your audience wants to listen to a genuine person. That is how authentic contact can be made. By being authentic you become more flexible, allowing yourself to be spontaneous, witty and personal. And that is what makes the difference between a public speaker and a great public speaker. It’s easy to speak of authentic contact, when one isn’t feeling paralyzed with stage fright. But achieving this state of authenticity during public speaking is within reach when you master the techniques of mindfulness. In the 4 B’s Method of Mindful Presenting course brings all the vital elements together that will help you to master your anxiety, focus on your strength hand let your unique personality present itself on stage. The art of storytelling Being an authentic mindful public speaker enables you to be confident and natural in telling your story on stage. But remember that even the most mindful and confident public speakers need to prepare their presentation. Firstly, you should prepare the content of what you want to speak about. People remember a story when they feel that they can in some way relate to that story. It´s a given fact that people remember facts much better when they are told in a story. The story is remembered even more when there is some emotional event is included in the story. And people will even be able to reproduce your story long after you presented it, if by chance they can relate to your story because they have been through a similar situation. A good story consists of certain elements and a buildup that needs some time to prepare. There are also options of using storytelling techniques within your talk or you could compose your talk as a story itself. There are different variations that will work depending on the kind of talk you are having. The main aim of this final module of the 4 B´s Method of Mindful Presenting is to get accustomed with the various possibilities of using storytelling to present your message and allow your audience to believe you.
- 10. School of Mindful Presenting The disciplines brought together in the 4 B´s Method of Mindful Presenting include the techniques of mindfulness, psychology, communication, applied neuroscience, informal meditation, breathing techniques, power speak and storytelling. After this course you will know how to • release stress from your body when feeling anxious before a public speaking event, • control your breathing during your speech, • know how to use your body and your senses to present effectively and naturally, • learn to apply storytelling in your presentation. The mindfulness techniques are applicable in a wide range of events and situations. You might even want to use them on a daily basis just to be more present, focused and energized. Our Mindful Presenting courses take place in inspiring locations, fitting the objective of the training. Courses are provided in small groups, but we leave space in our weekly course schedule for a couple of individuals, one on one courses. If you are interested in this tailor-made variation, please inform us about your specific needs in advance. COURSE OUTLINE 09:00 - 09:30 Arrival & coffee 09:30 - 10:00 Introduction / learning objectives (camera test) 10:00 - 11:00 Mindfulness 11:00 - 12:00 Brain, Body, Breath & Belief 12:00 - 12:30 Lunch 12:30 - 13:00 Mindfulness Game 13:00 - 14:00 Rewire (Brain) 14:00 - 14:30 Full Body Experience (Body & Breath) 14:30 - 15:00 Storytelling (Belief) 15:00 - 15:45 Performance 15:45 - 16:00 Reflection