Meditation Practices for Performance Anxiety
One might
approach the emotional feeling of anxiety and terror when performing for people
in a variety of ways. As opposed to what the limited fight-or-flight model
indicates, panic, fear, and anxiety are phenomena that appear as deeply
strained emotional responses that are based on particular habitual ways of
being with ourselves and others. In contrast to being reactive beings that are
mechanically governed by their environment, in this concept we pause,
cultivate, and choose our actions. Judgment is at the heart of this anxiety-inducing assessment of others.
We start with an
assessment of our habitual attitudes towards judging ourselves and others in
order to better comprehend performance scenarios where anxiety prevents us from
creating and sharing music with others. The first step in overcoming our
predisposition toward judgment is becoming aware of it and replacing it with an
attitude of observation. The second is to practice kindness and gentleness
toward one another and toward ourselves. Seek professional help from an Online Counsellor, if you have self-doubt or difficulty in self-acceptance.
A change in our
way of being in the world starts when we observe instead of judging ourselves
or others. We can further cultivate what is called loving-kindness toward
ourselves and others after a time of meditation practice in the cessation of
judgment. This "loving-kindness" exercise is known as Metta Bhavana
meditation in the Buddhist tradition. TalktoAngel's
No. 1 E-Psychology &Anxiety Counselling Platform in India, Singapore, UAE, and Australia, provides Online Counselling
for people who get
crippling anxiety when performing in front of other
people. If you are searching for a Psychologist
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for guidance on mindful practices, feel free to connect with a Top Psychologist
in India
to develop better meditative practices.
Through five
phases of practice, we learn to have compassion
for ourselves, a loved one, a complete stranger, a person we despise greatly, and lastly, for all
four of these people at once. Our ability to share music with others and to
experience that process in a way free from self-consciousness (ego concern) and
the distractions of judgment have both been improved as a result of this
process of cultivating nonjudgmental compassion toward ourselves and others.
We sit quietly
to begin this practice and develop an attitude of acceptance, love, and
kindness toward ourselves. At this stage, we learn to accept our flaws and
observe, rather than condemn, the aspects of ourselves that we find lacking. We
perceive our flaws as characteristics that are fundamental components of who we
are, whether they are permanent or fleeting. This combination of strengths and
weaknesses is frequently revealed to be the fundamental building blocks of our
individuality in expression when we refrain from judging and instead choose to
observe.
Observe and
accept that one's attributes combine to create the one-of-a-kind experience
that only we ourselves can create, rather than assessing one's strengths and
faults. At this point, we learn to accept our flaws as a necessary component of
our individual voice in addition to forgiving ourselves for them. You might
tell yourself, "I accept, enjoy, and welcome..." whatever trait you
perceive as a drawback. For instance, "I understand, respect, and welcome
that my tone is not always ideal." Repeat this exercise with all of the
criticisms you have about your playing. Take into consideration these factors
and develop better ways to cope anxiety, stress, and frustration. By doing this, we
develop compassion for ourselves and turn our shortcomings or experiences into
priceless pearls.
The second phase
is sitting quietly and picturing yourself or someone you love creating music
for them. With someone, we naturally feel safe and at ease around, we experience
ourselves sharing the musical experience. Through our music, we cultivate loving-kindness with and for this dear
one. Through this practice, we learn the genuine meaning of giving and sharing
with others, which is free from self-consciousness and self-preoccupation.
Sharing our
music with someone we have neither good nor negative thoughts for is the third
phase. This is generating and sharing the priceless experience we have with a
loved one with a total stranger. Some people discover that practicing
loving-kindness meditation is enhanced by playing in a public setting where
passersby are free to come and leave as they like.
In order to
complete the fourth stage, we must recognize and picture the persons who cause
us to feel fear, intimidation, resentment, rage, and other negative emotions.
These are frequently individuals from our past who judged us or whose
accomplishments highlighted our weaknesses. A teacher whose motivation was
flawed, a musician who is motivated by hatred or envy, a person who copes with
their fears by dominating or destroying others, or a harsh or critical parent
who projected their failures onto us as kids.
This is a
challenging phase that frequently requires the most time and thought. We
imagine ourselves playing and listening to music with the individual we have
negative feelings for. We cultivate a willingness to share and let the other
person experience our creativity on their terms and in their own way while
allowing ourselves to be open and vulnerable. We learn to develop compassion
for their pain as a result of their self- and other judgment.
Finally, we can
picture ourselves playing our song in front of a crowd. This audience consists
of those we hold dear, complete strangers, people we have harbored resentment
toward, as well as ourselves. This loving-kindness meditation is a potent tool
for redefining and clarifying our interactions with others and with ourselves.
It also enables us to share with and for others with greater sensitivity and
compassion. However,
you can also speak with Online Counsellor for Online Counselling to deal with your issues in a more effective
manner.
If
you would like to learn more about your meditation and live mindfully, seeking
consultation for performance anxiety with the Best
Clinical Psychologists or Best
Psychiatrists will help you to
understand your emotions, thoughts, and behavior and enable you to better
understand your depression, and anxiety, stress, and healthy behavioral skills.
You can also meet in the clinic with the best
clinical psychologists & parenting coaches at Psychowellness
Center, a multi-location clinic at Janakpuri, Dwarka, Vasant Vihar, Gurgaon,
NOIDA, Faridabad, and Delhi NCR.
#psychologistdwarka,
#lifecoach, #psychologistdelhi #psychlogist #counselorsouthdelhi
Contributed By:- Dr (Prof) R K Suri
Clinical Psychologist & Ms. Aditi
Bharadwaj
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