The Help: Presence - 2 minute focusing exercise to use before work.

Image via (Miss Poppy Design)

There is a great book wrote by Patsy Rodenberg called Presence that I read while studying theatre in London, that has changed my mind about the importance of staying present in the moment. Patsy is a voice coach whom has helped many actors improve their performances on stage. You might be wondering why I am talking about this in a blog post that is supposed to get you ready to do work. Recently Patsy wrote a book aimed at a wider audience (presence) explaining how you can use, like most performers do, your presence in order to create better work results, more meaningful relationships and improved happiness overall. So I want to share an exercise that will allow you to focus on the present and clear your mind from any possible distractions:

1. Sit upright in your chair with your feet flat on the floor and hands on your thighs. Focus your attention on your breathing. Breath deeply, hold your breath for a moment then exhale slowly and completely. Do this three times. With each exhalation imagine you are letting go of all tension - decide to drift off to a different level of mind.

2. Focus your attention on the feeling of the chair against your back, buttocks and legs. Float down into the chair. Let it support you as you release any muscle tension. Shift your attention to the floor and let it support your feet. Let go of those muscles. As you let go, continue to exhale away any remaining tension. 

3. During the next few moments allow your subconscious mind to provide your body with deeper and deeper relaxation. Now notice how heavy your eyelids are beginning to feel. Let them float softly closed over your eyes. Allow relaxation to flow down over your entire body.

4. Let go of the past - with the next three breaths let go of all thoughts and images of the past, of what you have just been doing, of what you think you should have been doing and of your old self-image, identity and limitations.

5. Let go of the future - with the next three breaths let go of your expectations of the future - free your energy for being and working in the presence.

6. Centring in the present -  with the next three breaths  allow yourself to notice the sensations of being where you are now. Choose tone in this situation allowing the wisdom of your body and inner mind to give you the right level of energy and relaxation to be here, doing whatever you choose to do in this moment.