{"id":1371,"date":"2022-05-20T09:45:09","date_gmt":"2022-05-20T09:45:09","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=1371"},"modified":"2026-03-17T08:43:45","modified_gmt":"2026-03-17T08:43:45","slug":"powerful-pause-pre-self-taping","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-pre-self-taping\/","title":{"rendered":"Powerful Pause Meditation: Pre-Self-Taping"},"content":{"rendered":"<h3>This meditation is designed to help you feel more present and connected to what you love doing so you can bring your best self to your self-tape audition.<\/h3>\n<p>When you\u2019re self-taping at home you may find it harder to switch off as you\u2019re having to wear lots of different hats. It\u2019s important to learn how to get out of your head so that you can really connect to the character and the scene(s) that you\u2019re embodying. This meditation is designed to help you to feel more present and connected to what you love doing so that you can bring your very best self to your self-tape audition.<\/p>\n<p>15-minute listen. We recommend listening to this meditation with headphones on.<\/p>\n<div class=\"responsiveEmbed\">\n<div class=\"embededPodcast\"><iframe src=\"https:\/\/www.podbean.com\/media\/player\/cahpp-122df4d?from=site&amp;vjs=1&amp;skin=1&amp;fonts=Helvetica&amp;auto=0&amp;download=0\" frameborder=\"0\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<\/div>\n<p><a href=\"https:\/\/www.spotlight.com\/news-and-advice\/?tags=powerful%20pause\">Listen to other meditations in the Powerful Pause series.<\/a><\/p>\n<h4>Meditation Transcript<\/h4>\n<p>Hello Bea here. I\u2019m the Mental Health and Wellbeing Manager at Spotlight.<\/p>\n<p>So, this meditation is designed to be listened to before you\u2019re about to do a self-tape.<\/p>\n<p>More than ever performers are auditioning by self-tape. When you\u2019re self-taping at home you may find it harder to switch off. You\u2019re having to think about lots of things such as lighting, sound, directing anyone who\u2019s reading in with you and then framing and editing the tape before you send it off.<\/p>\n<p>So it\u2019s important to learn how to drop those roles and get out of your head so that you can really connect to the character and the scene(s) that you\u2019re embodying.<\/p>\n<p>This meditation is designed to help you to do that. It\u2019s designed to help you to feel more present and connected to what you love doing so that you can bring your very best self to your self-tape audition.<\/p>\n<p>So let\u2019s start this meditation standing if you\u2019re able to<\/p>\n<p>Otherwise you can do this seated<\/p>\n<p>And just feeling the weight of the body pressing down<br \/>\nThat sense of support from the earth underneath you<\/p>\n<p>And before you do anything else<\/p>\n<p>Just take a big inhale here<\/p>\n<p>And sighing it out<\/p>\n<p>Let\u2019s do that twice more<\/p>\n<p>Breathing in<\/p>\n<p>filling your lungs expanding<\/p>\n<p>And sighing out<\/p>\n<p>Ahhhhhhhhhhh<\/p>\n<p>And one more time<\/p>\n<p>And release<\/p>\n<p>And now let\u2019s move the arms with the breath<\/p>\n<p>So breathing in lifting the arms above your head<\/p>\n<p>And then breathing out letting your arms come back down<\/p>\n<p>Just doing this a few more times in your own rhythm<\/p>\n<p>Following the flow of your breath<\/p>\n<p>Just breathing naturally<\/p>\n<p>And really paying attention to the sensation of the breath<\/p>\n<p>As it flows in and out.<\/p>\n<p>&nbsp;<\/p>\n<p>Now let\u2019s take a few nice big shoulder rolls<\/p>\n<p>Just circling the shoulders forwards or backwards a few times<\/p>\n<p>Easing out any kicks or tension that might be here<\/p>\n<p>Now let\u2019s bring our attention to the jaw<\/p>\n<p>You may want to just gently massage around the jaw<\/p>\n<p>to help release any tension that might be there<\/p>\n<p>And lets warm the voice up a little now<\/p>\n<p>So just making any intuitive noises as you\u2019re massaging the jaw<\/p>\n<p>Perhaps bringing the lips together<\/p>\n<p>Or moving the tongue around a bit<\/p>\n<p>Just making any silly or nonsensical sounds that want to come up<\/p>\n<p>You might like to laugh, hum or sing perhaps<\/p>\n<p>Don\u2019t worry about how you sound<\/p>\n<p>We\u2019re just allowing the body to warm up and to release anything that wants to be released<\/p>\n<p>&nbsp;<\/p>\n<p>And now let\u2019s give the body permission to move a bit<\/p>\n<p>So again just making any intuitive movements that feel good<\/p>\n<p>Maybe wiggling your hips from side to side<\/p>\n<p>Perhaps stretching into the sides of the body<\/p>\n<p>Maybe flexing the finger and toes or nodding the head yes or shaking the head no<\/p>\n<p>You might like to play with shifting the weight from one foot to the other<\/p>\n<p>Perhaps shaking the hands and legs<\/p>\n<p>Just using the next minute to make any movements or stretches that feel good<\/p>\n<p>You might feel silly and that\u2019s ok<\/p>\n<p>We\u2019re just taking a moment to get into our body which helps us to get out of our head<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>And then just bringing that movement slowly to stillness<br \/>\nAnd noticing how you feel right now<\/p>\n<p>physically<\/p>\n<p>mentally<\/p>\n<p>emotionally<\/p>\n<p>&nbsp;<\/p>\n<p>And saying to yourself:<\/p>\n<p>&nbsp;<\/p>\n<p>I release all physical, emotional and mental tension.<\/p>\n<p>I release all physical, emotional and mental tension.<\/p>\n<p>&nbsp;<\/p>\n<p>Taking a deep breath in through your nose<\/p>\n<p>and release the breath through your mouth with a sigh<\/p>\n<p>&nbsp;<\/p>\n<p>Take another breath,<\/p>\n<p>and as you breathe out<\/p>\n<p>feeling a current of gentle awareness<\/p>\n<p>begin to soften through your whole body<\/p>\n<p>&nbsp;<\/p>\n<p>Let your body know that it is safe<\/p>\n<p>And allow this loving awareness to soothe<\/p>\n<p>any parts of your body that might be trying to hold on<\/p>\n<p>Give those parts permission to soften a little<\/p>\n<p>Almost like holding up a warm hand to a sheet of ice<\/p>\n<p>Feel any tension and tightness melt away.<\/p>\n<p>&nbsp;<\/p>\n<p>And if your mind starts to wonder<\/p>\n<p>Know that it\u2019s ok<\/p>\n<p>It\u2019s normal<\/p>\n<p>Just gently notice and bring it back to my voice.<\/p>\n<p>&nbsp;<\/p>\n<p>Know that you have all that you need<\/p>\n<p>Right now in this moment<\/p>\n<p>Nerves and excitement are really the same thing<\/p>\n<p>So know that it\u2019s all ok.<\/p>\n<p>You are where you\u2019re meant to be<\/p>\n<p>Just let go of any expectations you may have<\/p>\n<p>Trust yourself<\/p>\n<p>Trust your intuition<\/p>\n<p>&nbsp;<\/p>\n<p>You are here<\/p>\n<p>And you are ready to create<\/p>\n<p>This place is where you belong<\/p>\n<p>It is your home<\/p>\n<p>Your natural habitat<\/p>\n<p>This is what you were born to do<\/p>\n<p>This is where you are most in touch with who you are.<\/p>\n<p>What a wonderful gift this self-tape is<br \/>\nIt\u2019s simply an opportunity to play<br \/>\nAnd that is what you do best.<\/p>\n<p>Take a moment to picture the character that you\u2019re going to embody<\/p>\n<p>How do they breathe?<\/p>\n<p>How do they sit or stand?<\/p>\n<p>What matters most to them?<\/p>\n<p>Just take a moment to notice what comes up. And if nothing comes, that is fine too.<\/p>\n<p>&nbsp;<\/p>\n<p>Let\u2019s take another deep breath here<br \/>\nAnd release<\/p>\n<p>There is nothing you need to think about<br \/>\nNothing you need to do<\/p>\n<p>Just breathe<\/p>\n<p>You\u2019ve got this<\/p>\n<p>And if the mind starts to wonder<\/p>\n<p>Away from the present moment<\/p>\n<p>Just gently bring it back to my voice<\/p>\n<p>&nbsp;<\/p>\n<p>You are safe<\/p>\n<p>You are supported<\/p>\n<p>&nbsp;<\/p>\n<p>Take another deep breath now<\/p>\n<p>And release slowly<\/p>\n<p>You have done the work<\/p>\n<p>You are prepared<\/p>\n<p>All that you need is inside you<\/p>\n<p>You know enough<\/p>\n<p>You are enough<\/p>\n<p>You have enough<\/p>\n<p>You do not need any more or any less<\/p>\n<p>&nbsp;<\/p>\n<p>All you need to do is to just listen and trust<\/p>\n<p>And ride the river of your intuition<\/p>\n<p>Because you\u2019ve got this<\/p>\n<p>Say to yourself now<\/p>\n<p>I\u2019ve got this.<\/p>\n<p>&nbsp;<\/p>\n<p>Allow that positive energy to spread throughout your body<\/p>\n<p>Feeling a sense of lightness and ease<\/p>\n<p>Feel the joy of stepping in front of the camera<\/p>\n<p>It is where you belong<\/p>\n<p>You\u2019re doing what is natural and easy for you<\/p>\n<p>It feels great.<\/p>\n<p>&nbsp;<\/p>\n<p>All you need to do is enjoy this experience.<\/p>\n<p>&nbsp;<\/p>\n<p>So just becoming aware of any sounds<\/p>\n<p>That might be around you<\/p>\n<p>Maybe noticing the temperature of the room<\/p>\n<p>Feeling your feet on the floor<\/p>\n<p>And when you\u2019re ready open your eyes<\/p>\n<p>Bring some gentle movement back into your body<\/p>\n<p>Go and enjoy this time \u2013 it is time for you<\/p>\n<p>You\u2019re going to be great.<\/p>\n<p><em>Image by Kelvin Valerio.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This meditation is designed to help you feel more present and connected to what you love doing so you can bring your best self to your self-tape audition. When you\u2019re self-taping at home you may find it harder to switch off as you\u2019re having to wear lots of different hats. It\u2019s important to learn how [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":1870,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[132,125,94,126,71],"class_list":["post-1371","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-bea-grist","tag-meditation","tag-podcast","tag-powerful-pause","tag-self-taping"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Powerful Pause Meditation: Pre-Self-Taping | Spotlight<\/title>\n<meta name=\"description\" content=\"Get out of your head and into character with this 15-minute meditation. 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