How to overcome your stage fright and become an authentic public speaker? Learn more about the 4 B's Method of Mindful Presenting, developed by the School of Mindful Presenting.

1. School of
Mindful
Presenting
THE 4B’s METHOD

2. Introduction
Speaking in public can be a great opportunity to inspire others with your ideas,
unite people in sharing a common story or to create awareness about a situation that
needs our attention. Whether it´s performed on stage with blinding spotlights and a
large audience or in a small meeting room, for the person taking the floor, it can be an
exhilarating but simultaneously a frightening experience.
The 4 B´s Method of Mindful Presenting allows the speaker to observe one´s own
thoughts, bodily sensations and revert the stress to self-serving thoughts and beliefs.
Using different techniques of different disciplines, this method takes the speaker
through a step-by-step transition from sensing anxiety to an energizing experience of
mindful presenting.
This guide presents the different elements of the 4 B’s Method of Mindful Presenting
course. During the course there will be an extensive explanation of the various
techniques, which will be the used in exercises.
On behalf of our team at the School of Mindful Presenting I wish you much joy reading
this guide and taking part at one of our 4 B’s Method of Mindful Presenting course.
Tina Hanoeman
Founder of the School of Mindful Presenting

3. Brain
If you wish to improve your stage performance, you need to know your brain
first. What story is your brain telling you about yourself and how are you responding to
that story? That is all the first B is about in learning the 4 B’s method of mindful
presenting. ‘Know thyself’ is the first step in finding out how to improve your stage
performance. Stress is the number one reason why most people find it difficult to
present themselves, to communicate as they want or to bring across a message to a
larger audience.
Research has proven mindfulness to be a very good method for most people to deal
with their stress and anxiety, allowing them to dive deeper into their own mind to find
out what is the root cause of their anxiety. This chapter explains how mindfulness is
used to release stress and anxiety. The first module of the Mindful Presenting course
is based on this foundation of mindfulness as a means to explore the mind and to
label, frame and focus thoughts in a way that will serve us.
Mindfulness
The principles and practice of mindfulness originate from Buddhism. The practice
steers our attention to the present moment and by doing so to our own physical
experiences, feelings and thoughts, preventing ‘automatic’ reactions. This Buddhist
state of mind inspired Jon Kabat-Zinn, an American molecular biologist to develop a
program called the Mindfulness-Based Stress Reduction (MBSR). By learning to apply
the mindfulness practices the practitioner can actively release stress, fear and even
pain. These are generally known as the principles of mindfulness:
1. Non-judging: Observing without judging allows you to become aware of your
thoughts.
2. Patience: Not letting your anxieties and desire for certain results dominate the
quality of the moment.
3. A beginner’s mind: Having no expectations from past experience.
4. Trust: Trusting yourself and your feelings.
5. Non-striving: Having no goal other than to be yourself.
6. Acceptance: A willingness to see things the way they are.
7. Letting go: Giving up resisting or struggling and allowing things to be as they
are.
“In the beginner’s mind there are
many possibilities, but in the
expert’s mind there are few.”
– Shunryu Suzuki

4. Neuroplasticity
Mindfulness has become a more ‘mainstream’ practice of stress release and
has also been recommended as a practice by Cognitive Behavioral Therapists (CBT).
In recent years neuroscientists have revealed connections between longitudinal
mindfulness training and improvements in neural functions in adult brains. This
rewiring and regeneration of neural pathways is called neuroplasticity.
In the Mindful Presenting course, a module is dedicated to rewiring your brain in order
to deal with self-sabotaging statements.
Public Speaking Anxiety (PSA)
It’s a popularly cited statistic that more people report fearing public speaking
than death. Public Speaking Anxiety (PSA), also known as stage fright is a very
common problem and a very annoying one for those who need to speak in groups,
classes or large audiences professionally.
Psychologists suggest three techniques to reduce stage fright, which are also
included in the course Mindful Presenting. These are:
1. Exposure: Creating increasingly challenging speaking experiences
throughout the program.
2. Cognitive modification: Revealing self-identification of negative or irrational
feelings about speaking anxiety and replacing those thoughts with positive
attitudes.
3. Skills training: Short assignments followed by post-speech reflection .
Additionally, Cognitive Behavioral Therapy and Acceptance-Based Behavior Treatment
(ABBT) are also effective. Cognitive Behavioral Therapy reduces subjective feelings of
anxiety, while Acceptance-Based Behavior Treatment usually leads to acceptance of
one's thoughts and feelings, giving the speaker more confidence.
The most recent practice of stress and stage fright reduction contains the above-
mentioned techniques with an integrated mindfulness method, which combats
anxieties by becoming aware and accepting both positive and negative thoughts and
emotions.
Labeling thoughts and emotions during a training activates areas of the brain that
regulate negative emotions. This reveals feelings and reduces their hold on the body
and mind. These techniques are all applied in the 4 B’s Method of Mindful Presenting
course.

5. Body
The body and the mind are connected in ways that we can’t even imagine.
Feelings of anxiety, sadness or stress manifest itself in the body contributing to
imbalance or even disease. Studies have even published emotional maps of the body
that light up with certain feelings. This has been common knowledge in the East,
where practices of yoga and Tai Chi are known to focus on the positive interaction
between body and mind. In the West general knowledge of the bod and mind balance
is becoming more and more accepted. Mindfulness is also used as a practice to
strengthen the body and mind connection.
Knowing that 93% of all communication is non-verbal communication (55% is body
language and 38% is tone and voice) and that your body speaks your mind, you
understand that being aware of your body is import when you want to bring your
message across.
The second B in the 4 B’s Method of Mindful Presenting focuses on body awareness,
the body-mind connection and exercises that help you focus and release stress before
going on stage or into a meeting.
Psoas muscle
According to neuroscientists the source of stress in our body is caused by a
chronic fight-or-flight response that releases stress hormones from our adrenal
glands. When we don’t respond to the fight-or-flight response of our body, because
there’s simply no lion running after us, just an audience waiting to hear our story, then
the hormones get stored in the body. This may result in health problems including
insomnia, lowered immune system, anxiety, eating disorders and depression.
The muscle that is most central to our fight-or-flight response is the psoas. This is
also the muscle that is mostly used in yoga to release stress.
The muscle that is most central to
our fight-or-flight response is the
psoas. This is also the muscle that
is mostly used in yoga to release
stress.

6. In many yoga routines the psoas muscle is targeted through different asana’s, like the
Utthita Trikonasana, Anjaneyasana or the Vasisthasana. The 4 B’s Method of Mindful
Presenting uses these asana’s as a basis for instant stress release exercises which
can be used anytime, anywhere.
Aside from the psoas there are also other areas of the face and body that can be
released of stress instantly before a public speaking event, using body movements
and facial expressions.
Body-mind-body loop
As mentioned earlier, about 55% of all communication is done through body
language. Your feelings are represented by your body and tell a story about you before
you even start to speak. When dealing with PSA you will find that using mindfulness
techniques will help you overcome stress. The second step is to use your body and
body language to reprogram your mind.
There is a reinforcing feedback loop between your body and your mind. When you are
feeling anxious, your body will tell, and you will tell as well and as a result you will feel
more anxiety. By breaking that loop by knowingly changing how you use your body,
being aware of the message you are sending by your body language, you will rewire
your mind and feel more balanced and focused.
The 4 B’s Method of Mindful Presenting teaches the hidden meaning of body
language and how you could use this knowledge to create new body habits that will
serve you better while presenting.

7. Breath
At the core of mindfulness is awareness. Awareness of your own body, of the
surroundings, your thoughts and your breath. By focusing on breathing, you draw
attention away from distracting or limiting thoughts. By focusing on your breathing,
you are creating a habit of concentrating on the present moment and connecting your
body to your mind. This is one of the most basic and important practices of mindful
presenting. In the 4 B’s Method of Mindful Presenting the breathing techniques of
meditative breathing are used to inspire a holistic breathing method that is integrated
with the body and the mind.
Meditative breathing
Being in control of one’s breathing is like holding the steering wheel of a large
vehicle. Once you have it under control, you can decide which direction to go to. In
mindful presenting that means that you can control your mind and body by knowing
how to control your breath. The breathing techniques used in meditation are at the
base of moving towards mindful breathing and consequently releasing stress and
being in control. You will bring back your racing heart to a normal pace, move your
breathing to your stomach instead of your chest and make you feel more confident on
stage.
“When you own your breath, nobody can
steal your peace”.
-Unknown author

8. Speaking from the diaphragm
Have you ever wondered why you don’t mind listening to someone speaking for
a full hour and not feel tired by it? Or why you can’t stand listening to someone else’s
voice for more than five seconds? Well, we all have our own personal preferences
when it comes to what we think is a nice voice, but at its core it comes back to how
the speaker is breathing. When you speak ‘from the throat’ you will notice that after a
while your heart will start to race, you’re almost out of breath and your throat feels
sore. For someone listening, it’s not a nice sound to listen to. It feels like your voice is
air struggling its way out of your body. But when you speak ‘from your stomach’, or the
diaphragm, your voice will be moved by the deep breath that is controlled, steady and
long. The frequency that your voice will move on is a lower one and far more pleasant
to listen to.
When you speak ‘from your
stomach’, or the diaphragm, your
voice will be moved by the deep
breath that is controlled, steady
and long. The frequency that
your voice will move on is a lower
one and far more pleasant to
listen to.

9. Belief
Speaking in public is a skill which needs practice. Though it’s considered a task
you perform alone, you do need your audience to cooperate. Public speaking, as any
other means of communication, is a two-way street. Perhaps you need to convince
your audience, win their trust or at least make them like you. But first you need to ask
yourself why they would want to listen to you. Consider the fact that more than ever
before attention is scarce in a time of increasing information overload.
What makes a good public speaker is someone who puts effort into connecting with
his audience by being his true self and by telling a story that remains in one´s memory.
Authentic contact
A mindful presenter is his authentic self when on stage. You have to let down
your mask and dare to be vulnerable. Your audience wants to listen to a genuine
person. That is how authentic contact can be made. By being authentic you become
more flexible, allowing yourself to be spontaneous, witty and personal. And that is
what makes the difference between a public speaker and a great public speaker. It’s
easy to speak of authentic contact, when one isn’t feeling paralyzed with stage fright.
But achieving this state of authenticity during public speaking is within reach when
you master the techniques of mindfulness. In the 4 B’s Method of Mindful Presenting
course brings all the vital elements together that will help you to master your anxiety,
focus on your strength hand let your unique personality present itself on stage.
The art of storytelling
Being an authentic mindful public speaker enables you to be confident and
natural in telling your story on stage. But remember that even the most mindful and
confident public speakers need to prepare their presentation. Firstly, you should
prepare the content of what you want to speak about. People remember a story when
they feel that they can in some way relate to that story. It´s a given fact that people
remember facts much better when they are told in a story. The story is remembered
even more when there is some emotional event is included in the story. And people
will even be able to reproduce your story long after you presented it, if by chance they
can relate to your story because they have been through a similar situation.
A good story consists of certain elements and a buildup that needs some time to
prepare. There are also options of using storytelling techniques within your talk or you
could compose your talk as a story itself. There are different variations that will work
depending on the kind of talk you are having. The main aim of this final module of the
4 B´s Method of Mindful Presenting is to get accustomed with the various possibilities
of using storytelling to present your message and allow your audience to believe you.

10. School of Mindful Presenting
The disciplines brought together in the 4 B´s Method of Mindful Presenting
include the techniques of mindfulness, psychology, communication, applied
neuroscience, informal meditation, breathing techniques, power speak and
storytelling.
After this course you will know how to
• release stress from your body when feeling anxious before a public speaking
event,
• control your breathing during your speech,
• know how to use your body and your senses to present effectively and
naturally,
• learn to apply storytelling in your presentation.
The mindfulness techniques are applicable in a wide range of events and situations.
You might even want to use them on a daily basis just to be more present, focused
and energized.
Our Mindful Presenting courses take place in inspiring locations, fitting the objective of
the training. Courses are provided in small groups, but we leave space in our weekly
course schedule for a couple of individuals, one on one courses. If you are interested
in this tailor-made variation, please inform us about your specific needs in advance.
COURSE OUTLINE
09:00 - 09:30 Arrival & coffee
09:30 - 10:00 Introduction / learning objectives (camera test)
10:00 - 11:00 Mindfulness
11:00 - 12:00 Brain, Body, Breath & Belief
12:00 - 12:30 Lunch
12:30 - 13:00 Mindfulness Game
13:00 - 14:00 Rewire (Brain)
14:00 - 14:30 Full Body Experience (Body & Breath)
14:30 - 15:00 Storytelling (Belief)
15:00 - 15:45 Performance
15:45 - 16:00 Reflection