How can you use visualization and mental rehearsal to prepare for your public speaking scenarios?

When I was a nationally ranked Rythmic gymnast and as a professional ballet dancer, visualizations as a mental rehearsal were critical to performing under pressure. Typically, the evening before, I would run through my acts and choreography fully in my mind. Including the perspective of where the audience would be sitting and notes I was to implement from my most recent rehearsal. This kind of mental preparation is valid for anyone who has to perform live. You get into the right head space and develop the mental fortitude to stay present and learn to trust yourself in the moment - when it matters.

Visualization is mental imagery and is a tool to project one seeing oneself successful speaking and communicating the message. Picture yourself standing in front of a jury, a group at an event, or a classroom of students and see yourself successfully delivering the speech with confidence and clarity. Mental rehearsal takes it one step further and has you walk through the speech step by step, picturing the verbal and non verbal delivery. Talking to the dog on a walk or talking to oneself in the bathroom mirror, are really just means to an end and a way to practice these very techniques - things we have probably all done maybe without even knowing the actual terminology of what we were doing...

Some considerations to turn these mental rehearsals into reality: 1. Have an outcome in mind (value delivery, audience discussion, a round of applause, FAQs to follow, etc.) 2. Establish an early etiquette for the audience (bathroom breaks, save questions for the end, maybe even a light joke, etc.) 3. To connect with everyone, remind yourself to establish eye contact with every guest if possible. 4. Enjoy the process! Remember that your audience is cognizant that it's not easy to talk in front of crowds. Your audience is rooting for you & are eager to hear what you have to offer.

Visualization and mental rehearsal are powerful strategies to prepare for public speaking and any other “performance” actions, like important meetings, difficult conversations or music/theater performances. Visualization is particularly valuable because of the complex pathways in the brain involving vision and visualization. The impact on many aspects of cognition are still being studied but we know that what we envision, we can create. Everything that exists in our cultures, is there because someone envisioned it. Visualization requires a calm, intentional focus and time. How does the audience look, how does the space sound?Visualize and audicize your speech, how you look, what you see during the presentation and your voice.

I like to visualise my childhood home. I draw a rough outline of the layout first then I associate a topic or part of the speech in every room. Then I imagine myself walking around the house, going into every room which jogs my memory and allows me to remember what I'm supposed to be talking about as well as helping me feel comfortable in a “familiar” and unscary setting.

One thing that I do is rather than focus on how my audience sees me, I focus more on how I see myself as a speaker. Obviously, the talk is meant for the audience, but let's separate ourselves from the audience for a moment. Because I think when we put so much emphasis on the audience then we can get into a habit of people pleasing & trying to please every audience member (especially a big crowd) can be overwhelming. With that said, when I carefully consider how I perceive myself, I'm uncluttered with the thoughts of others hence I remain vigilant with how I sound to myself. If I show up to a talk aiming to be as professional, confident, objective, & articulate to my liking then the audience approval tends to follow. Hope this helps!

If I am really anxious I will ask myself what is the worst that can go wrong and make the visualization as painfully dramatic as possible so that it’s almost comical. It clears my mind of any lingering fear and acts as almost comedic relief. Then I focus on the main reason why I am speaking: to share an idea I know can help the people I am talking to in some way and see what kind of impact I’m looking to make in even one person.

For people who can’t visualize, like me, we can practice feeling the feeling we want to have when we successfully deliver a speech. Feelings of high vibes, excitement, adrenaline rush, gratitude, receiving a standing ovation, the sound of audience clapping.

This is going to differ from person to person, but I like to practice my speeches ahead of time on a long drive. Nobody can hear you (unless you're yelling, in which case maybe turn up the radio), and you can hear your voice modulations and pauses. This forces you to multitask -- gearing your brain up for tiny distractions as you talk and drive. And this separates you from your notes, pushing your brain to re-generate those big-ticket items and transitions. If driving isn't an option, I also like finding a quiet room and practicing while throwing a rugby ball to myself; same idea with multi-tasking, but now you get the added bonus of feeling athletic.

I think it’s critical not to just imagine giving your speech, but to actually say it out loud. Your ears will hear odd moments, strange turns of phrase, places where you stumble over your words, when the flow isn’t working. You can’t do that when just imagining the speech. Sure, also visualize as instructed, but say the speech out loud. There is no substitute.

As a professional keynote speaker for over 28 years, it has definitely been a journey of trial and error to smooth out the bumps of consistently delivering a polished talk. Over-thinking it, over-memorizing it, "over" anything when it comes to preparing mentally for your speech almost always guarantees more (and unnecessary) performance anxiety and stress. Just like a great book or written piece, the stellar ones are created by letting things flow. Know your material in terms of key points/pillar points and have a overview summary of each in your mind (like mental note cards) but the best talks are always conversational in nature. If you truly know your stuff, simply let it flow. Have a conversation with your audience and you'll be a hit.

Saying the speech out loud is good but I find you never say the same thing the same way so don't stress over it. It's not exactly an acting role.

Visualization and mental rehearsal work because they tap into the mind-body connection, program our subconscious minds, overcome fear & anxiety, enhance focus & clarity, and build unwavering confidence. By envisioning success, we condition our minds and bodies to respond confidently on stage. In my years of experience, I have found these techniques extremely helpful in reframing fear as excitement, sharpening my focus, and adapting my approach to audience needs. With repeated practice, visualization builds self-efficacy and instills a deep sense of preparedness, enabling us to unlock our full potential as captivating public speakers. When I stick to this mindset, it paves the way for me to ignite my passion within the hearts of my audience.

Visualization and mental rehearsal are secret weapons of all the greats because it's one of the most effective ways to help you constantly update your brains software. During visualizations, much like meditation, the brain can't tell the difference what's real and what isn't. And this is what makes it so powerful because it's literally changing and optimizing the brains circuits in preparation for the actual event to occur. Neurons that "fire together, wire together", and by changing your brain, you can change your habits, outcomes, and achievements. Don't underestimate the power of your mindset and beliefs. They're there for a reason!

I've found that having already formulated the quote, thought about an answer to a question, or developed an opinion to share on the matter during mental rehearsal work left me easily prepared to strongly and confidently deliver my speech without pauses and ready and excited to go offscript for Q&A time.

These tools work because they get you to do two of the most important elements of a successful public speech -- prepare and practice! These tools are effective when combined with ACTUAL preparation, practice and experience. Visualization and mental rehearsal help you to focus your message, visualize your success, develop and enhance your message and boost your confidence. They are tools that will enhance performance and mindset and allow you to become a more effective public speaker.

I often hear people use the phrase, "Practice makes perfect", but I prefer, "Practice make permanent" because the way we practice and the mental pathway we follow in the practice will be the pathway our brain follows when we perform. When I visualize and practice not only the way I want a presentation to proceed under optimal circumstances, but also prepare and practice how I can handle unexpected circumstances then I feel more confident and at ease in my presentation.

Don’t just stop at visualizing big events in your life but practice with small ones like planning your morning or going on a date. The more you can bring intentional visualization to pre meditate on the parts of your life you care the most about the more natural and in control you will feel about your future.

As a public speaking coach, one of the most important aspects of rehearsal I teach is REPETITION WITH VARIETY. Practice your speech out loud normally; then under your breath; once through super-fast-but-clear, then super loud, then super quiet; practice while doing jumping jacks; practice while shadowboxing; even while jogging, swimming or doing the dishes. A famous study of actors showed those who moved around had 20% better recall than those who stayed seated. Not only will the movement help you memorize your text, but the variety and repetition will prepare you mentally for things going "wrong" during your presentation!

Whether you are speaking from notes or a manuscript, you should feel comfortable with your materials. I do this through conversations, especially with people who have little knowledge of the topic. Soaking up all the knowledge you can on the topic is helpful to a degree. But when you wring it out, you can't always control how the information flows out. Having conversations about your topic helps you organize it in a flow that is natural for the listener and for you. If your mind blanks or you lose your place, you've already had this conversation a dozen times before. You're no longer giving a speech to strangers. Instead, your audience becomes your newest conversation partner in a conversation that you've become intimately familiar with.

All the great ones rehearse. The great athletes, attorneys, Game Show / Awards Show Hosts, Presenters, Pastors and commercial spokespeople, you get the idea. I’ve adopted this idea when speaking to one or 100 people. It looks something like this: 1) Research/confirm content. 2) Write it out, edit as needed. 3) Begin the process of breaking this down in outline form. 4) Memorize the entire presentation, having access to my outline if needed (more time to move about n make eye contact with audience). Slides and PowerPoints - Steve Jobs believed PowerPoints should have no more than 3 things on them. He preferred a picture only, which he would narrate around.

I watched a TV show where they took people who didn’t know how to ski & put them into two teams. Team 1 got a ski instructor. This coach took them out on the hill, where they worked on form & did drills. They repeatedly fell down and looked ridiculous. Team 2 got a success coach. This coach asked the team to sit in the cabin and visualize their success as skiers. They looked calm as they meditated. When it came time for the two groups to race, guess who won? Team 1, of course. Team 2 didn’t have a chance. As a public speaking coach, I see WAY too many people staying in their heads instead of practicing. Visualize success all you want. But don’t forget to ACTUALLY REHEARSE. Out loud. In the real world, not all in your head!

Another challenge some face is the fear of public speaking. There are organizations, such as Toast Masters International, where you can get experience and support to improve your public speaking skills. Another avenue may be the study of voice acting. I have found that this practice has helped me gain confidence in the delivery of my material in a way that engages an audience and sounds more authentic, like I am having a conversation rather than delivering a prepared speech.

I once asked the late Edgar Pizani who was the keynote speaker of the international Institute of Administrative Sciences Congress I had the honour to be the second main organizer in early summer 1989 in Marrakech, how he prepares for his speeches and how he delivers them without reading from any notes; here is his answer as I recall it: - I first had my secretary draft my keynote speech which I review with her and then when finalized I read it every morning while shaving shortening it after each reading; this exercise takes few few days; to end up with bullet point - when I stand to deliver my keynote I chose a point or an image which I look at and start reading through the bullet points developing each one to the end of the original paper

Real talk? After a decade of public speaking, I still get nervous. If I'm speaking in front of a crowd, I give myself time before the presentation to get out the nervous you-know-whats. But one of the most important things to remember when public speaking is that you don't appear as nervous as you feel. After a speech, I can point out all of my stumbles and mistakes. But what I hear is not what the audience hears. When you speak to a crowd, you are perceived as a person of authority on that topic simply because you are the one on stage, not the one in the seats. So while you are primed to notice your mistakes, the audience is primed to notice what they can learn from you. As humans, we are much more likely to see what we are primed to see.

While visualisation and mental rehearsal can be useful, there is the danger that it can have the reverse effect and exacerbate your feelings of nerves. Instead, I teach my clients to practice a mixture of meditation and anchoring. This technique needs to be a regular practice for best results. Several times throughout your week, when you're at rest, meditate on the times you felt most confident. Really feel that confidence, as if it's happening now. Then, as your confidence feeling reaches a peak, lock that feeling to a movement (such as clicking your fingers) or standing position/stance. This is what's known as anchoring. The more times you do this the more you'll program your unconscious mind to click into confidence automatically.

Visualization and rehearsal are vital for a well-delivered public talk. However, over-preparation will kill a talk. A great delivery is an organic interaction between the speaker and the audience. You must be prepared to move with them and respond to their reception. During the preparation, I try to visualize different ways an audience might respond to what I'm saying and plan ways to respond to them. It doesn't always work out the way I plan, when I am flexible and responsive, a public speech can be an exhilarating experience for both the speaker and the audience. Difficult to describe, but you know it when it happens.

Drop expectations. What goes on in your head is most likely not how reality will follow so allow yourself to go with the flow and it will work out as it should :)

Utilizing pictures and other text elements like graphs, maps, timelines, diagrams, etc in addition to words in your outline will make the visualization of the outline easier.