Meditation

Day 9 Topic 11

Big idea
Meditation trains your attention like scales train your voice. Better attention = less spiral, more steering.

What it is
A short, daily practice of placing attention (breath, sound, image), noticing drift, and coming back without judgment. That “come back” rep is the muscle you need on stage.

Why it helps anxiety & performance
• For clinically significant anxiety, an 8-week mindfulness course was as effective as a first-line antidepressant in reducing symptoms. That’s huge. JAMA NetworkPMC
• In university students, mindfulness programs reduce anxiety and improve mental health. PMC

Starter plan (10 minutes/day, 4 weeks)

1. Set: Sit upright. Timer 10:00.
2. Anchor: Low-belly breath or ambient sound.
3. Loop: Notice → name (“thinking / planning / judging”) → return to anchor.
4. Finish: 20-second World-Build snapshot: see the hall, feel the cool air, sense your character’s posture.
5. One approach rep (sing 4–8 bars) to link calm focus to action.

Quick “before you go on” version (60–90 seconds)
• In 4 / out 6 × 2 → Observe one neutral sensation (rib swing, feet pressure) → Name it → Open your imaginary world (one vivid detail) → step and sing one line.

Troubleshooting
• Sleepy? Shorten to 3–5 minutes, keep eyes half-open.
• Racing thoughts? Shrink the anchor: count “4 in / 6 out.”
• Noisy room? Use sound as the anchor (hum of HVAC, far voices).

Assignment
• 10-minute sits on M/W/F; 3-minute mini on Tue/Thu.
• Log nerves 0–10 before/after one practice rep each day.

Note
Meditation is a tool, not a cure-all. If symptoms are severe or persistent, combine with therapy and medical care. Nature