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How To Ace Your Presentations

How To Ace Your Presentations

In the age of the Internet, delivering killer presentations seems to be more important than ever. Those who can do it well get ahead. However, for many, it can be totally daunting. It’s not that the ideas aren’t there. It is the ability to produce crystal-clear content that is interesting and the anxiety around communicating it that is the blocker. If you want to improve your level of skill in this area, check out my eight points below.

1. Engage About Expectations

Whether online or face-to-face, it is important to devote some time to discussing expectations before getting started. Be upfront with your audience so that they known what to expect from your presentation.

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2. Keep It Compact And Be Clear

Neuroscientists say that the human mind can only absorb three to seven points in short-term memory. The inspirational visionary Steve Jobs knew this. His product descriptions were all short, to the point, and described the product in one sentence. He also sometimes used the rule of three: “Thinner, faster, lighter” and “The world’s thinnest notebook” are some of the most memorable definitions. Think concise and clear when writing your content. You will feel more positive in your approach, more comfortable about the delivery, and you will also have more impact.

3. Get Creative

Who doesn’t love a good story? The best advertisers are fully aware of this and use narratives all the time to connect us emotionally to the brands they represent. Top brand Nike doesn’t even mention its products in its ads. Instead, we, the consumer, are the star of the story, as they help us to achieve our dreams of doing better.

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Stories have power! Get creative in your communication and spin a good tale. Concretely, this means finding real-life experiences that you can use to illustrate your points. If you feel you lack creativity, why not try meditation? Research shows that mindfulness promotes divergent thinking.

4. Be A Facilitator

Understand the level of knowledge of the group and don’t underestimate their insights. Ask some open questions and note the individual responses on a whiteboard. Reinforce good responses and link them to the main points you are making. Sometimes there will be “outlier” responses that are of little interest to the rest of the audience. Demonstrate sensitivity and respect here. Inform the individual that their issue is outside of the contents of the presentation, but there will be 15 minutes at the end of the presentation for one-on-one questions.

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5. Wrap Up Well

Make sure to spend time wrapping up your presentation. Address whether people felt their expectations were met. This is the mark of a true client-focused professional.

6. Be Confident

Beforehand, find a quiet and peaceful place to relax and visualize being adequate. Don’t imagine suddenly being your favourite star on stage — this is more like wishful thinking. Focus on being calm, with a steady voice, relaxed body, and the confidence that you are prepared. Also, take some time to visualise something you already love to do with ease. This could be cooking your favourite dish, serving it up to family or friends, and explaining how you created such a delight. Now, transfer the feelings you are experiencing and see yourself presenting. Believe the tools are within you! You are already confident in other areas of your life and you can have confidence when presenting too.

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7. Be Calm

Practise “ratio breathing.” If you don’t know this powerful tool, make sure to Google it. Basically, watch your breath and let it travel all the way down to the base of your spine, relaxing the belly and letting the diaphragm move into it. On the out breath, breathe all the way out of the top of the head, constantly maintaining your focus on it. Think of it like a barometer. Breathe in for 2 seconds and out for 4 seconds. You can change the ratio to whatever works for you. When we feel anxious, this is a guaranteed tool to calm the body because it switches the parasympathetic nervous system on and switches the “fight or flight” reaction off. So practise it and use it as needed on the day.

8. Take Control

Notice the area around you — this is yours, so own it and fill it. Research by Harvard Professor Amy Cuddy has shown that when we adopt “power poses” – that is, manipulating our own body language so that we feel more poised and confident — testosterone increases and cortisol decreases, so our bodies really can trick our minds into believing we are confident. Practise this at home in front of the mirror so you can get comfortable with your new style. Also, notice any thoughts and keep the feel-good messages, such as “I can do this,” flowing.

Finally, remember you are giving it your best shot and bear in mind that your realistic aim is to give a “good enough” presentation, not to “raise the house” — although, with practise, you very well may!

Featured photo credit: Imagine Cup via flickr.com

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Last Updated on August 13, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

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Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

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