Audition nerves are a struggle that every actor faces. It makes sense! You want to do a good job and impress the panel so that you can get the role. Nerves are a sign that you care.
Only, sometimes, audition nerves can take over and actually distract us from doing our best work.
Meditation is one of the best ways of coping with anxiety, stress, and nerves and can be truly helpful for actors facing auditions.
Over the course of this article, we will break down what audition nerves actually are, how meditation can help and how to actually do it so that you can walk into the audition room confident and grounded.
Understanding Audition Nerves
Audition nerves are a common experience for performers, whether you’re a seasoned professional or doing your first-ever drama school auditions. The anticipation of presenting your skills to an audience or panel can trigger anxiety, which may affect your ability to perform at your best.
These nerves often manifest as a combination of physical symptoms like a racing heart, sweaty palms, and butterflies in your stomach. Mentally, you might experience self-doubt, negative thoughts, or a fear of failure. These reactions are normal and stem from the body’s natural fight-or-flight response, which is triggered when you perceive a threat or challenge.
Acknowledging your audition nerves is the first step towards managing them. Accept that these feelings are a part of the process and that many performers experience them. Once you recognize this, you can begin to explore strategies to mitigate their impact and perform with confidence.
The Impact of Anxiety on Performance
Anxiety can significantly affect your performance during auditions. Here at the Actor’s Toolkit, we know focus and attention are some of the most important elements of allowing yourself to become engaged in a scene. When your anxiety heightens, it can distract you from the task at hand and distance you from connecting with the material.
Moreover, anxiety can alter your physical performance. Stress hormones like cortisol can tighten muscles, affect your breathing, and even impair your vocal quality. This physical tension can make it difficult to deliver your lines or music with the ease and expression you intended.
If anxiety is severe, it might even lead you to avoid doing auditions or pursuing your goals. Trust me, I know how difficult this is, because this was me! This is when anxiety started to take over your life because it’s so difficult to manage.
Benefits of Meditation for Anxiety
Meditation is one of the absolute best medicines for anxiety. Truly. It can help you take your mind to a calmer place and reduce your symptoms so you can feel better and turn your attention back to what you need to be doing. It’s so good for you, even the NHS recommend it!
One of the primary benefits of meditation is its ability to promote relaxation. By focusing on your breath and staying present, you can counteract the body’s stress response and induce a state of calmness. This relaxation can help reduce the physical symptoms of anxiety, such as muscle tension and rapid heartbeat.
Additionally, meditation enhances self-awareness and mindfulness. These qualities enable you to recognize anxious thoughts and feelings without being overwhelmed by them. With practice, you can learn to observe these sensations without judgment, allowing them to pass without affecting your performance.
Changing Thoughts + Behaviours = Changing Feelings
When we feel anxious, we simply want the feeling to go away. However, as we all well know, feelings do not just go away because we want them to. Not matter how hard we will our feelings to change, we just can’t. Anyone who has ever fallen in love with the wrong person, felt envious of a friend’s success or had a panic attack will know this well.
However, there is a way to change our feelings, and that’s by changing our thoughts and behaviours first. Both of these things have an impact on how we feel so if we can change these it will then have a knock-on effect on our feelings.
But how do we change our thoughts and feelings?
This is where meditation comes in. Meditation allows us to be aware of our thoughts and our bodies. It means we become accustomed to noticing what our brains and bodies are doing naturally.
When we are aware of this, we can then make the choice to change them. If we are able to notice that our thoughts are worried or negative, we can say affirmations or adjust the thoughts to be more balanced. If we notice that our physicality is tense and closed off, we can relax our muscles and pull our shoulders back.
Awareness is not only the key to good acting, but to feeling good in life too!
My Experience: How Meditation Saved Me
There’s a reason I’m such a big advocate for meditation. It saved me.
I know – sounds dramatic, right? Let me explain.
I used to suffer from panic disorder and a variety of different specific phobias, including agoraphobia and emetophobia. If you know how any of those feel, I’m very sorry.
These experiences were not only emotionally distressing, they were life-limiting. There was so much I couldn’t do. I couldn’t catch public transport, go on a plane, go to the theatre, the cinema, the shops. I couldn’t eat spicy food, food that was too sweet, food that was too ‘heavy’ like pizza or pasta. I could only sip water, I couldn’t drink fizzy drinks or alcohol. I couldn’t watch films with themes that might trigger a panic attack. I couldn’t be in crowds. I couldn’t even sleep properly because my anxiety levels were so high that I would get night terrors and wake up throughout the night.
When I was living this way, I couldn’t see how anything could help. How could anything possibly fix so many things going wrong?
When my therapist told me to try meditation, I almost wanted to storm out. How was sitting about and breathing going to help me feel better?
I have never been so glad to be wrong about something in my entire life.
Not only did regular meditation begin to rewire my brain into a more relaxed state but I suddenly had a tool I could rely on in times of distress.
Whenever I was challenging myself to be in a frightening situation, like taking the bus or eating something sweet, I knew that when my thoughts began to spiral, I could return my attention to my breath. This way, I always had something to focus on that wasn’t my scary thoughts.
I remember taking the bus and it stopping in a traffic jam. It was a crowded bus and I wouldn’t be able to get off until the next stop. My hands got clammy. I felt dizzy. I felt sick. My brain started throwing every anxious thought under the sun at me. Then, I remembered the meditation. I noticed my breathing had become quick, so I slowed it down. Then I resolutely focused on my breath. Even as my anxious thoughts tapped me on the shoulder, I refused to give them the time of day.
I made it to the next bus stop. And then the next one. And then the next one.
It was like a miracle.
I finally had a tool that would allow me to tolerate being in scary situations until my brain began to learn that I wasn’t actually in danger.
And now? I am forever travelling to different places. I eat pizza whenever I feel like it, and I’m always, always at the theatre.
And you know what? Some things are still nerve-wracking, like getting up in front of an audience to perform, or attending an audition. But, with the help of meditation, I can face those things too – and have the time of my life doing it!
How Meditation Helps Calm Nerves Before an Audition
There are a couple of ways that meditation can help calm nerves before an audition.
The first is doing a mindful breath meditation, where you focus on your breath. This first of helps you to take your focus off of nervous thoughts that may be coming your way, but it will also allow you to tap into a feeling of stillness and slowness that will linger as you head into your audition, counteracting your nerves.
The second is doing a more general mindfulness meditation. Here you can check in with your mind and body to be more aware of what you are thinking and feeling. You can then accept those feelings, react with non-judgment and adjust your thoughts and physiology in a way that may be more helpful as you head into the audition room.
Make Sure To Practice Regularly – Not Just Before The Audition
If you can, try to practice meditation regularly, especially during the lead-up period to the audition. Even meditation regularly for a few weeks before the audition takes place will make a massive difference.
Meditation helps build resilience to stress over time. Regular practice can rewire your brain to respond to stressors with calmness and clarity.
Not only that, but the ability to hold your attention and focus on something takes time to build up. I’m sure, in the age of the smartphone, many of us have felt our attention spans shorten. That’s simply because we’re out of practice. When we meditate regularly, our attention spans expand again, allowing our minds to slow down and stop jumping around all over the place. I know which option makes me less anxious!
So, try working your meditation practice into your self-care routine so you can start feeling the benefits now.
How to Practice Mindfulness Meditation
Learning how to do mindfulness meditation is a straightforward process that can be easily incorporated into your daily routine. Mindfulness meditation involves focusing on the present moment and observing your thoughts and sensations without judgment. Here’s a simple guide to get you started:
- Find a Quiet Space: Choose a comfortable, quiet place where you won’t be disturbed. This could be a room in your home, a quiet corner in a park, or even your car.
- Settle into a Comfortable Position: Sit in a way that feels comfortable, whether on a chair or on the floor. Keep your back straight to maintain alertness.
- Focus on Your Breath: Close your eyes and bring your attention to your breath. Notice the sensation of the air entering and leaving your nostrils or the rise and fall of your chest.
- Observe Your Thoughts: As thoughts arise, acknowledge them without judgment and gently bring your focus back to your breath. Remember, it’s normal for your mind to wander.
- Practice Regularly: Start with five minutes a day and gradually increase the time as you become more comfortable with the practice.
By consistently practicing mindfulness meditation, you’ll develop greater awareness and control over your thoughts, which can help calm nerves before an audition.
Creating a Pre-Audition Meditation Routine
Establishing a pre-audition meditation routine can be a game-changer for your performance preparation. By dedicating time to meditation before an audition, you set the stage for a focused and relaxed performance. Here’s how you can create an effective routine:
- Timing is Key: Schedule your meditation practice at least 30 minutes before your audition. This allows enough time for the calming effects to settle in without feeling rushed.
- Personalize Your Practice: Tailor your meditation to suit your needs. Whether you prefer guided meditations, breathing exercises, or visualization techniques, choose what resonates with you.
- Consistency Matters: Make meditation a regular part of your audition preparation. The more consistent you are, the more effective it will be in reducing anxiety and improving performance.
Incorporating meditation into your routine not only helps calm nerves but also enhances your overall well-being, leading to more successful and enjoyable audition experiences.
Tips for Staying Calm During an Audition
While meditation can significantly reduce pre-audition anxiety, it’s essential to employ strategies for staying calm during the actual audition. Here are some tips to help you maintain your composure:
- Ground Yourself: Before stepping into the audition room, take a moment to ground yourself. Feel the floor beneath your feet and take a few deep breaths to center your mind.
- Focus on the Task: Shift your attention away from the outcome and focus on the task at hand. Just like with meditation, if you catch your mind drifting, simply bring it back to the scene.
- Use Positive Affirmations: Repeat positive affirmations to boost your confidence. Phrases like “I am prepared” or “I am capable” can reinforce a positive mindset.
Implementing these strategies can help you remain present and focused, allowing your talent to shine through even under pressure.
Follow This Amazing Audition Nerves Meditation
TheatreVerse has posted this amazing audition nerves meditation. Try it out and see how it makes you feel, so you can keep it in your back pocket for the next audition that you attend.
Conclusion: Embracing Meditation to Overcome Audition Nerves
In conclusion, learning how to get rid of audition nerves through meditation can be a transformative process for performers. By understanding the impact of anxiety on performance and embracing the benefits of meditation, you can create a pre-audition routine that fosters calmness, focus, and confidence.
Remember, overcoming audition nerves is not about eliminating anxiety entirely but about managing it effectively to showcase your true talent. With consistent meditation practice, you can harness the power of mindfulness to perform at your best and enjoy the audition process.
If you want more tools to overcome audition nerves, check out my post with tons of other tips.
Ready to embark on your meditation journey? Start today by setting aside just five minutes for mindfulness meditation. As you cultivate this practice, you’ll find yourself more equipped to handle audition nerves and embrace every performance opportunity with confidence.
