1. Find a time and place where you won't be interrupted.
2. Recline or lie down, and close your eyes. I often listen to meditative music to help block out any exterior noises.
3. Relax. Take deep breaths, filling your lower abdomen. Exhale slowly. As you exhale, imagine that stress and any negative energy is leaving your body. Relax your body. Start at your feet ... feel all the stress leave your feet, feel them lighten ... then your legs ... then your chest ... all the way to the top of your head ... feel all the stress leave your body. Free your mind of distractions and allow your mind to focus on the relaxation process.
4. Once relaxed, focus on the specific challenging task.
5. Mentally tell yourself that you are confident and that you have the ability to perform this task successfully. Repeatedly tell yourself, with confidence, that you will be successful.
6. Visualize yourself engaged in the task. Slow down the process of the task and allow yourself to feel, see, and smell the sensations. You are ready, relaxed and confident in your visualization of yourself successfully completing the task exactly how you want it to happen.
7. Remaining relaxed and focused say an affirmation to yourself to remind your body and mind of this state. For example, “I am ready, relaxed and confident”
8. Repeat step 7 several times.
9. Finally, open your eyes and smile. You have successfully performed in your mind, which is great preparation for actual performance. You should now be confident that you will perform successfully in the real situation.