The Power of Mindful Preparation

In the past few weeks of performing in *Doubt* by John Patrick Shanley (dir. George Papagerogiou) at the Theatre Horn in Athens, I have developed a renewed appreciation for the importance of mindful preparation. Each performance serves as a reminder that my best days—when I feel most focused, present, and connected—are always those I fully commit to a thorough warm-up. This warm-up includes vocal and physical exercises and stress-reducing practices that help me find calm and focus before stepping on the stage.

Owning the Stage

In every instance of dynamic communication—whether on stage, during a critical presentation, or in any moment where we aim to impact others truly—the ability to "own the stage" is essential. This involves fully inhabiting the space, being completely aware of the room, the audience, and your own physical and emotional state while being fully present and engaging outwardly. Although it may seem tricky, this is similar to how we act when surrounded by our closest friends, engaging in meaningful conversations without the fear of judgment.

Achieving the right mindset while delivering a talk can be challenging, but shifting from self-consciousness to external awareness can be incredibly powerful. Neuroscientific research supports this outward focus, indicating that our ventral and dorsal attention systems allow us to alternate between monitoring our surroundings and connecting with others (Corbetta et al., 2008).

Imagine you are on stage delivering an important message. Your dorsal attention system helps you focus on conveying your lines with the right intention and timing, keeping you engaged with your script and narrative. At the same time, your ventral attention system alerts you to audience reactions, such as a gasp from an audience member or a change in your manager's expression, signaling that they are deeply connected to what you're saying.

Because your mind can easily switch between these systems, you can adjust your delivery in real-time—perhaps by pausing to emphasize a moment or slightly changing your voice. This approach means you are not just reciting words in isolation. But dynamically engaging with everything happening around you.

Managing Stress

Research has also shown that stress is a significant barrier to effective communication and focus. Studies, such as those conducted by Lieberman (2009), indicate that high-stress levels negatively impact brain functions essential for concentration and memory. A 2017 study titled "The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults" published in the Journal of Biomedical Research investigated the impact of diaphragmatic breathing on stress and cortisol levels. Participants practiced deep breathing exercises, focusing on abdominal expansion during inhalation. The results demonstrated a significant decrease in cortisol levels and an increase in relaxation, indicating that diaphragmatic breathing directly influences stress physiology.

Diaphragmatic breathing directly reduces stress levels by 30% after a month of practicing. 

During high-stakes communications, stress can cloud your mind, making it harder to connect with others authentically. Simple techniques like deep breathing and mindfulness exercises can help reduce cortisol levels, allowing the prefrontal cortex to function more effectively. By grounding yourself with these practices, you will feel more present and less burdened by inner tension.

Τhe Power of External Focus

One of the most profound shifts I've noticed in my preparation process is the impact of directing my attention outward. Researchers studying attention networks have found that a complete, external focus on relevant cues—such as the expressions and energy of others—improves communication and focus (Gherri & Eimer, 2011). In moments of dynamic communication, where staying attuned to others' non-verbal cues allows me to adjust my approach. A famous theatre teacher called Meisner developed an exercise called the exercise of repetition, which is the best tool in my seminars to help students turn their center of attention outwards.

Building a Routine

Another principle I've incorporated into my preparation is spacing, or regularly revisiting techniques over time. Building a routine. Studies by Rohrer and Taylor (2006) show that revisiting material and skills improves retention and performance. In my experience, revisiting stress-reducing and mindfulness techniques throughout the week—especially on seminars or performance days—has helped me and clients immensely. It's not about doing these exercises once but building them into a routine, so they become a natural part of preparation when the stakes are high in communication.

The Transformative Power of Mindful Preparation

These practices have become part of the toolbox, as I like to call it, which is essential in helping hundreds of clients and me feel calm and attuned, ready to communicate and connect impactfully with our audiences.

I have realized that owning the stage is not about some external fake until you make it confident. But about creating a calm and mindful foundation where nothing can shake you from your core.