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’re self-taping at home you may find it harder to switch off as you’re having to wear lots of different hats. It’s 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’re 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.
15-minute listen. We recommend listening to this meditation with headphones on.
Hello Bea here. I’m the Mental Health and Wellbeing Manager at Spotlight.
So, this meditation is designed to be listened to before you’re about to do a self-tape.
More than ever performers are auditioning by self-tape. When you’re self-taping at home you may find it harder to switch off. You’re having to think about lots of things such as lighting, sound, directing anyone who’s reading in with you and then framing and editing the tape before you send it off.
So it’s 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’re embodying.
This meditation is designed to help you to do that. It’s 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.
So let’s start this meditation standing if you’re able to
Otherwise you can do this seated
And just feeling the weight of the body pressing down
That sense of support from the earth underneath you
And before you do anything else
Just take a big inhale here
And sighing it out
Let’s do that twice more
filling your lungs expanding
And sighing out
And one more time
And now let’s move the arms with the breath
So breathing in lifting the arms above your head
And then breathing out letting your arms come back down
Just doing this a few more times in your own rhythm
Following the flow of your breath
Just breathing naturally
And really paying attention to the sensation of the breath
As it flows in and out.
Now let’s take a few nice big shoulder rolls
Just circling the shoulders forwards or backwards a few times
Easing out any kicks or tension that might be here
Now let’s bring our attention to the jaw
You may want to just gently massage around the jaw
to help release any tension that might be there
And lets warm the voice up a little now
So just making any intuitive noises as you’re massaging the jaw
Perhaps bringing the lips together
Or moving the tongue around a bit
Just making any silly or nonsensical sounds that want to come up
You might like to laugh, hum or sing perhaps
Don’t worry about how you sound
We’re just allowing the body to warm up and to release anything that wants to be released
And now let’s give the body permission to move a bit
So again just making any intuitive movements that feel good
Maybe wiggling your hips from side to side
Perhaps stretching into the sides of the body
Maybe flexing the finger and toes or nodding the head yes or shaking the head no
You might like to play with shifting the weight from one foot to the other
Perhaps shaking the hands and legs
Just using the next minute to make any movements or stretches that feel good
You might feel silly and that’s ok
We’re just taking a moment to get into our body which helps us to get out of our head
And then just bringing that movement slowly to stillness
And noticing how you feel right now
And saying to yourself:
I release all physical, emotional and mental tension.
I release all physical, emotional and mental tension.
Taking a deep breath in through your nose
and release the breath through your mouth with a sigh
Take another breath,
and as you breathe out
feeling a current of gentle awareness
begin to soften through your whole body
Let your body know that it is safe
And allow this loving awareness to soothe
any parts of your body that might be trying to hold on
Give those parts permission to soften a little
Almost like holding up a warm hand to a sheet of ice
Feel any tension and tightness melt away.
And if your mind starts to wonder
Know that it’s ok
Just gently notice and bring it back to my voice.
Know that you have all that you need
Right now in this moment
Nerves and excitement are really the same thing
So know that it’s all ok.
You are where you’re meant to be
Just let go of any expectations you may have
Trust your intuition
You are here
And you are ready to create
This place is where you belong
It is your home
Your natural habitat
This is what you were born to do
This is where you are most in touch with who you are.
What a wonderful gift this self-tape is
It’s simply an opportunity to play
And that is what you do best.
Take a moment to picture the character that you’re going to embody
How do they breathe?
How do they sit or stand?
What matters most to them?
Just take a moment to notice what comes up. And if nothing comes, that is fine too.
Let’s take another deep breath here
There is nothing you need to think about
Nothing you need to do
You’ve got this
And if the mind starts to wonder
Away from the present moment
Just gently bring it back to my voice
You are safe
You are supported
Take another deep breath now
And release slowly
You have done the work
You are prepared
All that you need is inside you
You know enough
You are enough
You have enough
You do not need any more or any less
All you need to do is to just listen and trust
And ride the river of your intuition
Because you’ve got this
Say to yourself now
I’ve got this.
Allow that positive energy to spread throughout your body
Feeling a sense of lightness and ease
Feel the joy of stepping in front of the camera
It is where you belong
You’re doing what is natural and easy for you
It feels great.
All you need to do is enjoy this experience.
So just becoming aware of any sounds
That might be around you
Maybe noticing the temperature of the room
Feeling your feet on the floor
And when you’re ready open your eyes
Bring some gentle movement back into your body
Go and enjoy this time – it is time for you
You’re going to be great.
Image by Kelvin Valerio.