Body language doesn’t just influence how others see you - it shapes how you “feel” about yourself on and at every stage in life and how you (re)act. Whether you're delivering a keynote speech, leading a team meeting, or simply navigating your daily life, how you carry yourself and how grounded you are can elevate your presence in surprising ways. Feeling good is contagious, and unfortunately, so is the opposite.
This week, I was reminded of just how significant physical presence is. I was on a tram where most people were hunched over, fixated on their screens, while I consciously focused on being present, excited to meet a wonderful new friend. (You can learn more about my journey to be more intentional with my screen time in the postscript below.) I saw an elderly man and his wife enter the tram; she was carrying three bags, and he was struggling to navigate with his rollator. The tram sped off before he could secure himself, causing him to lose his balance. I jumped up and gave him my most tremendous bear hug, firmly planting my feet and bracing him against me to try and prevent a nasty fall. It worked! At that moment, I felt a surge of calm strength, and firmly grounded, I realized the power of my presence. Once we sat down again, he glanced over and smiled like an angel. I don’t think I will ever forget that smile and how it made me feel.
Image by Benjamin Brunner on Unsplash
This experience reminded me that actual stage presence goes beyond the physical act of standing in a “power pose.” It’s about being connected to your surroundings and those around you. Being fully present means giving complete attention to your surroundings, message and audience. It’s not about performing a pose - it’s about engaging authentically, with intention.
How to Be Grounded and Fully Present on Stage
Stage presence isn’t just about clarity or gestures - it’s about being fully present and grounded in the moment. When you’re grounded, you exude confidence, calm and control. Instead of letting your mind race ahead to the next point or worrying about how you’re perceived, being fully present means you are focused on your audience, your message, and the energy of the room.
Mastering this state allows you to connect deeply with your audience, navigate unexpected challenges with ease, and deliver your message with authenticity and impact.
Steps to Achieve Groundedness and Presence on Stage
1. Start with Your Breath
Why it matters: Nervousness can manifest as shallow breathing, which heightens anxiety and reduces stage presence. Deep, controlled breathing calms nerves and helps you stay grounded.
How to do it: Take a few deep breaths before stepping on stage. Inhale, hold for 4 seconds and exhale for 4-6 seconds. This technique will ground your mind and body, preparing you for the moment.
2. Engage Your Senses
Why it matters: When nervous, we can get stuck in our heads, overthinking. By tuning into your senses, you shift your focus to the physical space around you and stay connected with the moment.
How to do it: Notice the room's sights, sounds, and sensations. Feel the ground beneath your feet and the temperature of the air. Connecting to your senses anchors yourself in the present, creating a sense of calm and focus.
3. Stand in Your Grounded Pose (requires less energy than the “power pose” stereotype, and it is more sustainable)
Why it matters: Your body language influences how others see you and how you feel. Standing confidently signals strength and control, helping you stay centered.
How to do it: Stand with your feet hip-width apart, weight evenly distributed, and knees slightly bent. Imagine your feet are roots firmly anchoring you to the ground. Make your body long and allow yourself to take up space because you’re worth it - this posture will boost your confidence and help you feel grounded.
4. Use the Power of Pauses
Why it matters: Pauses command attention and convey confidence. Speaking too quickly can make you seem rushed or nervous. Pausing allows your audience to absorb your message and it is a reflection of you adapting to their needs and not the time you have been allocated.
How to do it: After delivering a critical point, pause for a few seconds. This helps your audience process your words and gives you a moment to gather your thoughts, breath and maintain a calm presence.
5. Focus on One Thing at a Time
Why it matters: Multitasking on stage - thinking about your speech, audience reactions, and nerves - can scatter your focus. Focusing on one task at a time, such as delivering your message with clarity and sincerity, keeps you grounded.
How to do it: Pick one thing to focus on. It might be making eye contact, emphasizing a key point, or connecting emotionally with your audience. Concentrating on a single goal lets you stay fully present and more effective. Once you feel comfortable, you can focus on the next thing.
The True Power of Presence
Stage presence isn’t just about performance - it’s about grounding yourself to connect with your audience entirely so that you may serve them. By practising deep breathing, engaging your senses, allowing yourself to take up space, and embracing pauses, you enhance your presence and create a more meaningful and memorable experience for your audience. And it feels much more rewarding than “fake it till you make it”.
And, like in my experience on the tram, being grounded allows you to respond with calm, strength and intention. Whether on stage or in life, these techniques will help you stay upright, strong, and ready to carry on.
Cultivating your presence will allow you to step onto any stage with authenticity, confidence, and calm - ensuring your message is heard and truly felt.
P.S. Less Mindless Screen Time = More Intentionality
I often get the question: “How on earth do you find the time to write a blog every week?” The answer is simple: I took control of my screen time. I have previously shared that recently, I had a heartfelt conversation with my oldest son (there’s a 10-year gap between him and his younger brother). I asked him what I could’ve done better as a mom. His response surprised me - he wished I had been stricter with phone usage. I thought I was more stringent than most, but it was also a decisive moment of reflection.
Image by Plann on Unsplash
I believe that change starts with me. So, I made a conscious effort to reevaluate my digital habits and openly discussed digital fitness with my family. That’s when I discovered this amazing app called One Sec. It’s helped me reclaim 90-120 minutes a week - yes, you read that right, 1.5 to 2 hours every single week! I now channel that time into writing my weekly blog.
In a year, that’s over 100 hours spent building a legacy of content that hopefully helps others instead of getting lost in adorable (but fleeting) videos of puppy yoga. Don’t get me wrong - I still love those videos - but now I set clear time boundaries and am using my time with far more intention.
If you're struggling to find time, try reflecting on where your time goes and even measuring. You might be surprised by how much you can reclaim from mindless scrolling to purposeful living.
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