5-minute guided meditation before teaching - Being Lazy and Slowing Down

By Kimine Mayuzumi

Do you have anxiety before you go into the classroom to teach? Or even when you present in front of people? If you do, that is not unusual. I do too.

What we may want to bring in to the space is our best being both physically and mentally. We all need to work on it rather than just jumping in at the given moment.

I have created an audio version of a guided meditation before teaching. I recorded myself narrating just like I had done for writing – 5-minute guided meditation before writing, which has been one of the most popular blog posts. I use the same background music of Shakuhachi (bamboo flute) played by my dear friend, Dr. Koji Matsunobu.

In case you want to see what I say in the meditation, I also share the transcript below, followed by some resources/references related to the topic as well.

I hope you enjoy it!

Transcript of the guided meditation

Hi. My name is Kimine. This is a short meditation to gently inspire your positive and calm state of mind before teaching. When you have anxiety going into an unknown space or a classroom to teach, this guided meditation will help you be calm, compassionate, wisely responsive, curious and motivated not only to teach but also to learn.

(00:37)
First, make sure you are sitting in a comfortable position with your back straight.

(00:46)
Let’s bring ourselves to the present moment.

(00:52)
Close your eyes. Imagine that there is intangible energy lifts the crown of your head.

Take a deep breath through your nose slowly and deeply. Breathe out gradually through your mouth. Breathe in while counting five if you like. Breathe out while counting another five.

Remember the intangible energy above your head. The energy is a compressed form of all the natural gifts we are given. The air, the trees that produce the air, the soil that grounds the trees, the rain that feeds all kinds of lives.

When you breathe in, let the energy come into your body. And when you breathe out, let it flow into every part of your body pumping from your abdomen, to the top of your head, fingertips, and toes. The positive energy goes into all the cells in your body parts.

Open your mind to receive the gift of energy through your breath. Just let it flow without thinking. The positive energy grows bigger filling every part of you with natural easy curiosity.

Now I want you to repeat after me in your mind.

I am healthy.

I feel great.

I am excited about the topic the class will discuss.

I welcome the positive energy.

I am not an imposter.

And I belong.

I am not perfect.

But I am enough.

I see the students as full people with complex needs.

I set compassion in the space.

I acknowledge my privilege and power to teach.

My social location also matters.

I set good boundaries.

by making what is and isn’t OK clear.

I will respond calmly rather than reacting.

I am a human being with spirit.

I am a tiny part of the universe.

I am not totally in control.

I am not over-prepared.

I am relaxed.

I am affirmed from within.

I feel the positive energy coming through.

I begin with deep breathing and end with deep breathing.

(05:25)
As you are ending the meditation, gently stretch your back and rotate your shoulders. Start listening to the sounds around you. Now open your eyes. You may feel relaxed, confident, and ready for teaching. I wish you a wonderful journey of teaching.