HOW TO GET OUT OF YOUR HEAD DURING REHEARSAL

Ever found yourself struggling to stay present in rehearsal?

Maybe you’ve got a to-do list nagging at you, or maybe you’re wrestling with that voice telling you you’re not good enough. Maybe there’s some rough waves you’re navigating in your personal life.

Sometimes, I want to be present in rehearsal. I want to be able to let go of whatever is in my head, and connect with my partner. But I just can’t seem to get grounded.

Here is a mini-meditation you can try to lovingly bring your mind back to your scene work:

1. Step Away: During your next break, step outside the rehearsals space, if you can. Find a spot to sit comfortably. Close your eyes, or find a spot on the ground to focus on.
2. Anchor: Use your breath, or the feeling of your body against the ground, or the sounds around you, to anchor you to the present.
3. Name It: Acknowledge whatever thoughts are arising as they come up. As each thought or feeling arises, Name It, and try this self-talk:
4. Self Talk: “Oh hey there (Anxiety, Worried-About-The-Future, Self-Critic), I see you. I know you’re here because this is your weird-ass way of protecting me. But right now, I’m okay. I’m okay. And I have a job to do. I will tend to you when I get home, but I need you to chill while I’m in rehearsal. Thanks.”

Take a big deep breath, get back in there, and kick some ass.

Be sure to do what you told your body you were going to do -- actually tend to yourself the way that you need when you get home! Journaling, taking a walk, meditating, jumping in the bath...all great ways of tending to arising fear/anxiety/criticisms/negative self-talk.

How do you handle your Imposter Syndrome or Inner Critic when they arrive in rehearsal? Comment below!

Warmly,
Caitlin & The Ensemble