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Five Minutes A Day To Conquer The Fear of Public Speaking

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A French monk said to be “The world’s happiest man” because of his abnormal capacity for joy once told me that he doesn't get stage fright because he has eradicated “mental toxins.” Matthieu Ricard is also a strong advocate and teacher of meditation as a powerful tool to calm the mind. Ricard believes that we underestimate the transformative power of our mind. The world’s happiest man doesn't get stage fright because he has learned to calm the voices in his head.  How does he do it? Could meditation play a key role? If it works for Ricard, it might benefit the rest of us.

I recently spoke to ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend. He’s also the author of a new book titled, 10% Happier. In the book Harris openly talks about the panic attacks that struck him while he was on the air—twice—and his journey to calm the inner voices in his head through the practice of meditation.

Stop the chatter. According to Harris, "Most of our thoughts are negative, repetitive, and self-referential. As anchors we’re often thinking, How do I look today? I must look tired. Did I say something stupid before last commercial break? Am I prepared for the next interview? Does my boss like my outfit? It's a tornado of self-referential thoughts that get in the way of connecting with what you're doing.”

As Harris was describing the inner chatter a television anchor might hear, I thought about the voices many people hear in their head when they’re speaking in public. Instead of focusing on the joy of sharing their ideas—like Ricard would suggest—many people say the most horrible things to themselves, most of it negative and self-consumed. The inner voice says things such as: What if my boss doesn't like my idea? Why isn’t the person in the third row smiling? It must be my dress. I knew I should have worn the other one. I wonder if anyone can see the small mustard stain on my shirt? Darn, I forgot to fix the font on slide 23. I wonder if my audience can tell that the font changed from Helvetica to Cambria? I’m so embarrassed.

Is it any wonder that most people are uncomfortable giving a presentation as they listen to a constant stream of negative chatter? We’re letting the voices in our minds get the best of us! Does meditation hold the answer? Dan Harris believes its does.

The 5-minute-a-day brain workout. Harris recommends that people who want to feel calmer should commit to meditating just 5 minutes a day.  Harris doesn't say the voices will disappear entirely, but meditation is like a workout for your mind, giving you the strength to tune out the negative voices and replace those voices with words of encouragement and confidence. "No matter how busy you think you are, commit to five minutes a day of meditation,” Harris suggests. “Tell yourself you'll do five minutes and nothing more. See how it goes. I'm confident you'll see the benefits. Most people assume meditation is for hippies and people who collect crystals. But it's a simple exercise for your brain."

If you’d like to rewire your brain for happiness, Harris recommends that you practice a type of meditation called ‘Mindfulness.’ It’s a simple three-step process.

Step 1: Sit down with your spine straight and supported.

Step 2: Close your eyes and feel your breath go in and out.

Step 3: When your mind wanders—and it will—bring your focus back to breathing.

Five minutes doesn't sound like a lot, but try it and you’ll see how hard it is to keep your mind from wandering. “Meditation is a series of humiliating failures,” says Harris. “You are fighting a lifetime of habits. But every time you catch yourself and bring yourself back, it's a bicep curl for your brain.”

If you’re uncomfortable with public speaking, give meditation a try. Public speaking is the single greatest skill that will help you accomplish your goals. You owe it to yourself to remain calm, confident, and joyful when sharing your ideas. “ Being able to quiet the negative voices in your head is a super-power ,” says Harris. “Suppress the voices and you’ll have a huge advantage.”

Carmine Gallo is the communication coach for the world’s most admired brands. He is a popular keynote speaker and author of several books including Talk Like TED, which reveals the 9 public-speaking secrets of the world’s top minds. Sign up for Carmine’s newsletter and follow him on Facebook or Twitter.