{"id":1406,"date":"2021-07-02T10:00:59","date_gmt":"2021-07-02T10:00:59","guid":{"rendered":"https:\/\/www.spotlight.com\/?p=1406"},"modified":"2026-03-17T08:42:56","modified_gmt":"2026-03-17T08:42:56","slug":"powerful-pause-meditation-with-bea-grist-pre-audition","status":"publish","type":"post","link":"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-pre-audition\/","title":{"rendered":"Powerful Pause Meditation: Pre-Audition"},"content":{"rendered":"<h3>This guided meditation is designed to listen to\u00a0before you&#8217;re going into an audition to help you feel calm and confident.<\/h3>\n<p>As well as listening to the meditation pre-audition, you may also find it helpful if you\u2019re about to do a self-tape or simply want to take a moment for yourself on set. In fact you can listen to this meditation at any time in your life when you want to feel calm, confident and grounded and in touch with your true self.<\/p>\n<p>10 minute listen. We recommend listening to this meditation with headphones.<\/p>\n<div class=\"responsiveEmbed\">\n<div class=\"embededPodcast\"><iframe src=\"https:\/\/www.podbean.com\/media\/player\/74rz5-106d697-pb?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>You may also find it helpful to listen to this\u00a0<a href=\"https:\/\/www.spotlight.com\/news-and-advice\/interviews-podcasts\/powerful-pause-meditation-with-bea-grist-post-audition\/\" target=\"_blank\" rel=\"noopener\">post-audition meditation<\/a>, designed to support you to develop a positive post-audition mindset.<\/p>\n<p><strong><a href=\"https:\/\/www.spotlight.com\/news-and-advice\/?tags=powerful%20pause\">Listen to other meditations in the Powerful Pause series.<\/a><\/strong><\/p>\n<p>These guided meditations are inspired by our new Powerful Pause meditation sessions, where we come together to meditate every week. If you&#8217;re a Performer, Graduate or Young Performer 18+ member you can take advantage of these free sessions by booking a slot via our newsletter so please ensure you&#8217;re opted in to receive our emails.<\/p>\n<h4><strong>Meditation Transcript<\/strong><\/h4>\n<p><strong>Bea Grist, Health and Wellbeing Manager:<\/strong><\/p>\n<p>So, this meditation is great to listen to<br \/>\nBefore you\u2019re going into an audition or a performance<br \/>\nYou may also find it helpful if you\u2019re about to do a self-tape<br \/>\nor if you want to take a moment for yourself on set<br \/>\nIn fact you can listen to this meditation<br \/>\nAt any time in your life when you<br \/>\nWant to feel calm, confident and grounded<br \/>\nAnd in touch with your best self<br \/>\nBecause your best self is your true authentic self<\/p>\n<p>So these 10 minutes are just for you<br \/>\nYou may be waiting to audition right now<br \/>\nPerhaps you\u2019re sitting in a waiting room<br \/>\nOr maybe you\u2019re at home about to do a self-tape<br \/>\nWherever you are just find a comfortable position<br \/>\nMaking any adjustments that are needed<br \/>\nEnsure that your back is straight<br \/>\nFeel your feet on the floor<br \/>\nVisualise these grounding roots<br \/>\ngrowing out from your feet into the earth<br \/>\nAnd feel that sense of a solid foundation<br \/>\nA feeling of being gently held and supported by the earth<\/p>\n<p>And before you do anything else<br \/>\nJust take a big inhale\u00a0here<br \/>\nAnd just hunch your shoulders forwards and up towards your ears<br \/>\nAnd breathe out and roll your shoulders away from your ears<br \/>\nPressing gently backwards<br \/>\nso that your shoulder blades move towards each other<br \/>\nLike a big shoulder roll<br \/>\nAnd just do that a few more times if it feels good<\/p>\n<p>Feel a soft openness in the jaw muscles<br \/>\nYou may want to just gentle massage around the jaw<br \/>\nto help release any tension that might be there<br \/>\nSoften your face<br \/>\nRelaxing the small muscles around your eyes<br \/>\nLetting your tongue gently rest at the bottom of your mouth<\/p>\n<p>And just notice how you are feeling right now<br \/>\nphysically<br \/>\nmentally<br \/>\nemotionally<\/p>\n<p>You\u2019re here<br \/>\nYou\u2019ve made it.<\/p>\n<p>Know that whatever is here right now for you<br \/>\nit it\u00a0<em>really\u00a0<\/em>welcome.<\/p>\n<p>Tension, excitement, nervous energy or perhaps anxiety.<br \/>\nIt\u2019s all ok.<br \/>\nJust notice without judgement what is here<br \/>\nThere is nothing you need to fix or change<br \/>\nJust be with whatever is here<br \/>\nWith loving curiosity<br \/>\nYou\u2019ve got this.<\/p>\n<p>Take a deep breath in through your nose<br \/>\nand release the breath through your mouth with a sigh<br \/>\nAhhhhhhhhhh<br \/>\nJust seeing where you might be holding<br \/>\nany tension, tightness or perhaps excitement<br \/>\nWe\u2019re just noticing what is here.<\/p>\n<p>Take another breath,<br \/>\nand as you breathe out<br \/>\nfeel a current of gentle awareness<br \/>\nbegin to soften through your whole body<\/p>\n<p>Let your body know that it is safe<br \/>\nAnd allow this loving awareness to soothe<br \/>\nany parts of your body that might be trying to hold on<br \/>\nGive those parts permission to soften a little<br \/>\nAlmost like holding up a warm hand to a sheet of ice<br \/>\nFeel any tension and tightness melt away<\/p>\n<p>And if your mind starts to wonder<br \/>\nKnow that it\u2019s ok<br \/>\nIt\u2019s normal<br \/>\nJust gently notice and bring it back to my voice<\/p>\n<p>Know that you have all that you need<br \/>\nRight now in this moment<br \/>\nNerves and excitement are really the same thing<br \/>\nSo know that it\u2019s\u00a0<u>all<\/u>\u00a0ok<br \/>\nYou are where you\u2019re meant to be<br \/>\nJust let go of any expectations you may have<br \/>\nTrust yourself<br \/>\nTrust your intuition<\/p>\n<p>You are here<br \/>\nAnd you are ready to create<br \/>\nThis place is where you belong<br \/>\nIt is your home<br \/>\nYour natural habitat<br \/>\nThis is what you were born to do<br \/>\nThis is where you are most in touch with who you are<\/p>\n<p>And all your need to do is take a deep breath here<br \/>\nAnd release<br \/>\nThere is nothing you need to think about<br \/>\nNothing you need to do<br \/>\nJust breathe<br \/>\nYou\u2019ve got this<br \/>\nAnd if the mind starts to wonder<br \/>\nAway from the present moment<br \/>\nJust gently bring it back to my voice<\/p>\n<p>You are safe<br \/>\nYou are supported<\/p>\n<p>Take another deep breath now<br \/>\nAnd release slowly<\/p>\n<p>You have done the work<br \/>\nYou are prepared<br \/>\nAll that you need is inside you<br \/>\nYou know enough<br \/>\nYou are enough<br \/>\nYou have enough<br \/>\nYou do not need any more or any less<\/p>\n<p>All you need to do is to just listen and trust<br \/>\nAnd ride the river of your intuition<br \/>\nBecause you\u2019ve got this<br \/>\nSay to yourself now<br \/>\nI\u2019VE GOT THIS<\/p>\n<p>Allow that positive energy to spread throughout your body<br \/>\nFeeling a sense of lightness and ease<\/p>\n<p>Feel the joy of stepping into the space that you love<br \/>\nEnjoy the trust and support of everyone around you<br \/>\nYou are doing what is natural and easy for you<br \/>\nIt feels great<br \/>\nAll you need to do is enjoy this experience.<\/p>\n<p>So just becoming aware of any sounds<br \/>\nThat might be around you<br \/>\nMaybe noticing the temperature of the room<br \/>\nFeeling your feet on the floor<br \/>\nAnd when you\u2019re ready open your eyes<br \/>\nBring some gentle movement back into your body<br \/>\nGo and enjoy this time \u2013 it is time for you<br \/>\nYou\u2019re going to be great.<\/p>\n<p><em>Main photo by\u00a0<a href=\"https:\/\/unsplash.com\/@nublson?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Nubelson Fernandes<\/a>\u00a0on\u00a0<a href=\"https:\/\/unsplash.com\/s\/photos\/headphones-relax?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Unsplash<\/a>\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This guided meditation is designed to listen to\u00a0before you&#8217;re going into an audition to help you feel calm and confident. As well as listening to the meditation pre-audition, you may also find it helpful if you\u2019re about to do a self-tape or simply want to take a moment for yourself on set. In fact you [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":1894,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45],"tags":[72,132,125,48,126,53],"class_list":["post-1406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-wellbeing","tag-auditions","tag-bea-grist","tag-meditation","tag-mental-health","tag-powerful-pause","tag-spotlight-experts"],"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-Audition | Spotlight<\/title>\n<meta name=\"description\" content=\"Prepare for your next audition or self-tape with this 10-minute meditation. Calm your nerves and feel grounded, confident, and authentic.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-pre-audition\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Powerful Pause Meditation: Pre-Audition | Spotlight\" \/>\n<meta property=\"og:description\" content=\"Prepare for your next audition or self-tape with this 10-minute meditation. Calm your nerves and feel grounded, confident, and authentic.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.spotlight.com\/news-and-advice\/lifestyle-wellbeing\/powerful-pause-meditation-with-bea-grist-pre-audition\/\" \/>\n<meta property=\"og:site_name\" content=\"Spotlight\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-02T10:00:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-17T08:42:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.spotlight.com\/wp-content\/uploads\/2021\/07\/64ba1dc8-09fb-4472-a846-e50c7aae7065-scaled.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bea Grist\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bea Grist\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/\"},\"author\":{\"name\":\"Bea Grist\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#\\\/schema\\\/person\\\/4099f49266f3978306a2e4d7648b87aa\"},\"headline\":\"Powerful Pause Meditation: Pre-Audition\",\"datePublished\":\"2021-07-02T10:00:59+00:00\",\"dateModified\":\"2026-03-17T08:42:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/\"},\"wordCount\":1035,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.spotlight.com\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/64ba1dc8-09fb-4472-a846-e50c7aae7065-scaled.jpeg\",\"keywords\":[\"auditions\",\"bea grist\",\"meditation\",\"mental health\",\"powerful pause\",\"spotlight experts\"],\"articleSection\":[\"Lifestyle &amp; Wellbeing\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/\",\"url\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/\",\"name\":\"Powerful Pause Meditation: Pre-Audition | Spotlight\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/news-and-advice\\\/lifestyle-wellbeing\\\/powerful-pause-meditation-with-bea-grist-pre-audition\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.spotlight.com\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/64ba1dc8-09fb-4472-a846-e50c7aae7065-scaled.jpeg\",\"datePublished\":\"2021-07-02T10:00:59+00:00\",\"dateModified\":\"2026-03-17T08:42:56+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.spotlight.com\\\/#\\\/schema\\\/person\\\/4099f49266f3978306a2e4d7648b87aa\"},\"description\":\"Prepare for your next audition or self-tape with this 10-minute meditation. 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