In this episode we focus on a guided meditation to aid your sleep. It's commonly known that we don't get enough sleep so maximising our sleep effectiveness brings a whole host of mind and body benefits.

In this episode we will learn a little about gratitude meditations, why the work, what they do for us and we'll finish on a guided gratitude meditation.

In this episode we will go on a guided meditation to help boost our concentration levels. So maybe you need that focus to work on something important, well this 10-minute guided meditation will help with that focus.

In the first half of the episode we'll look at what actually happens in your body when you are following controlled deep breathing exercises. And then to wrap up the episode we'll go through several breathing exercises you can do throughout your day at work which will help you focus, help you calm your mind and relax your body.

In this episode we look at a technique called grounding to help focus your mind in the present moment and quieten the noise of all your other thoughts.

In this episode we look at another relaxation and breathing exercise called Progressive Relaxation Breathing. In this exercise we not only focus on our breath but we also tense and relax muscle groups throughout the body. The combination of the muscle work and the breath work amplifies the feeling of relaxation and calm. You can do this exercise during the day, or even before bed.

In this episode we go back to a practical breathing exercise to help you regain control of your mind and body by triggering the rest and digest response through a box breathing exercise.

In this episode we look at the 8 steps you need to follow to help you overcome your fear of public speaking.

Welcome to episode 2. In this episode we will focus on a technique to help us to manage our nerves and anxiety. We've all been there; we're getting ready to deliver a speech or talk and the nerves kick in. Our heart rate speeds up, our body temperature rises and we might even feel sick.

This is the body's natural stress response, AKA the flight or fight. It's this response that has helped humans survive and thrive. You see, it's the body's way of protecting you from danger. But, when presenting or speaking in public, those nerves and anxiety can strip away your character and you become much less compelling and confident.

By using the simple breathing exercsie I'm going to go through with you, you'll be able to get those nerves and that anxiety back under control so you can free up your capacity to be the confident and charismatic presenter you want and deserve to be.

In this episode of the School of Speaking Podcast we are looking at why a good nights sleep will help manage your stress and anxiety when speaking in public.

This exercise is best done when in bed and ready to go to sleep. Definitely don't listen when driving or operating heavy machinery!!