自然點!避免如人體模型般僵化的演講

譯者：林明儀,趙秉華,陳思安東吳

Loosen up!
Avoid the stiff mannequin-style delivery.
作者：Ernest C. Daw

My greatest lesson in public speaking occurred while delivering my fourth speech in the Competent Communication Manual. I practiced it four nights in a row, timing the speech and memorized sentences. When the time came to deliver it, I strode confidently to the lecture, but I was nervous.
在發表第四篇中級演講手冊的演講時，我學到了一堂最寶貴的課。比賽前我計時、背句子，就這樣不斷練習了四個晚上。到了演講的那刻，雖然我自信的跨出步伐登台演講，但我仍舊很緊張。

During the delivery, I suddenly lost focus. I became distracted my own voice, and the seemingly ugly, dreadful noises it was making. I hesitated and lost my train of thought. My voice, body and mind stiffed, and I felt like a department store mannequin.
演講的時候，我突然無法集中精神，聲音變得很散漫、並且發出一些難聽、可怕的雜音，思緒也跟著混亂起來，我的聲音、身體和心理都變得很僵硬，就像是百貨櫥窗裡的人型模特兒一樣。

The seven minutes felt like a year. All the rehearsing didn’t save me from the obstacles I faced as I spoke, but I got through it.
這七分鐘如一年般漫長，所有的彩排都無法將我從這困境中拯救出來，但我還是把演講完成。

We’ve all been told that preparation is the key to success, but that means much more than writing and rehearsing the words of a speech. When performing on stage, actors rely on the voice, body, and the mind to not only create a character, but to communication that character to an audience.
一直以來我們都被教導充足的準備是成功的關鍵，但這意味著一個成功的演講，不只是單單的寫好講稿和演練那麼簡單。當演員站在台上演出時，他們靠著聲音、肢體和心理來創造角色，更是透過溝通將這個角色呈獻給觀眾。

The same concept applies to public speaking. Although a public speaker may not be creating a character, the ultimate goal is the same-it’s communication. Even the best speech writer can come up short if his body lacks agility and his mind lacks focus. The following tips can help you loosen up your voice, body and mind for your next speech.
同樣的概念也能運用在公眾演講當中，也許講者不用創造一個角色，但最終的目的是相同的—就是溝通。即使最好的講者在身體僵硬、注意力渙散時思緒也會短路，以下的訣竅能幫助你在下一次演講時，放鬆你的聲音、身體和心理。

Vocal Preparation
聲音的準備
We all recognize when a delivery is monotone or a rhythm is repetitious. “The enemy of the speaker is sameness,” said Patricia Fripp, an executive speaking coach.
一個演講是用單調的聲音，或者是用反覆的韻律所呈現的，我們都辦別的出來。執行演說教練，派翠西亞•費普說:「演講者的敵人就是千篇一律的內容。」

Vocal variety is a product of the mind, but we often neglect our vocal system. This system comprises the tongue, mouth, vocal cords, facial muscles and the diaphragm, which allows us to breathe. By readying this system, you can deliver a wider range of sounds.
聲音的抑揚頓挫是我們智慧下的一項產物，但我們常常會忽略我們的聲音系統。聲音系統由舌頭、嘴巴、聲帶、臉部肌肉，以及橫膈膜所組成，這一個系統使我們能夠呼吸。透過事先了解並準備好這套系統，你可以發出更廣的音域。

Prior to speaking, stand or sit in an upright position and relax. Slowly breathe in through your nose, hold your breath for two seconds, and then slowly exhale through your nose. Repeat this process, imagining your chest cavity is a balloon filling up with air. Feel your diaphragm expand down toward your pelvis. When you release the air, feel your diaphragm contract inward and upward, pushing out air through your mouth. After a few cycles, you should begin to feel relaxed and centered.
在演講之前，筆直的站立或坐著，放輕鬆，並且藉由鼻子緩慢的呼吸，摒住呼吸兩秒鐘，然後再由鼻子慢慢地吐氣。重覆這項動作，並想像自己是一個充飽氣的氣球，感覺橫隔膜擴張到骨盆。當吐氣的時候，感覺橫膈膜向內並向上收縮，慢慢地從嘴巴把氣往外吐出。經過幾次的循環，你應該會變的比較放鬆和冷靜。

Next, introduce your vocal codes to the routine. Emit a relaxed sound upon each exhale. The nature of the sound doesn’t matter-just keep your throat relaxed and your mouth open. The sound will resemble a low hum. Recognize this sound as your true voice-the centered, relaxed sound of you.
接下來，引導你的聲帶發聲成為生活習慣。當每一次的呼氣時，發出一個放鬆的聲音，不用在意發出來的聲音是怎樣，只要保持你的喉嚨放輕鬆，並張開嘴巴。聲音會像是蜜蜂拍打翅膀時所發出的低沉嗡嗡聲，記住這個聲音，這是你最真實的聲音，在你冷靜、放鬆時所會發出的聲音。

Don’t make the mistake of overlooking the role the mouth plays in speaking by overemphasizing the vocal codes and what goes on in the throat. We take articulation for granted, thinking we do it naturally. The lips and tongue determine diction. And don’t assume every audience member has top-notch hearing. Listeners may not capture and comprehend our every word.
但不要因為太過重視聲帶的功能，而犯下忽略嘴巴在講話時所扮演的角色。我們將發音視為理所當然，把它當作是我們的本能，事實上，發音的方式受到嘴唇和舌頭的影響。並且不要臆測每一位聽眾都有一流的聽力，聽眾不一定能準確地抓到或了解我們所說的每個字詞。

As you prepare to speak, limber up your face, mouth, and tongue by conducting these exercises, preferably in front of mirror:
當準備要演講之前，可以透過以下的練習，活動一下你的臉部、嘴巴，以及舌頭，最好是能在鏡子前面做以下的練習:

1.Relax your cheek muscles by massaging them with your hands. Don’t be concerned with looking silly (you probably will!), and notice how your face feels afterward.
1.放鬆臉頰的肌肉，用自己的手按摩臉部肌肉，不用太在意自己是否看起來很愚蠢(你很可能會看起來很蠢!)，在做完這一項練習後，留意你臉部肌肉的感覺。

2.Continue to stretch all the muscles in your face and head. Slowly work your jaw, and move your brow up and down. The more you stretch, the more agile your muscle become.
2.持續的舒展，放鬆所有在臉部、頭部的肌肉。緩慢的移動你的下巴，並上下移動你的眉毛。讓肌肉得到越多舒展，肌肉會變得更加靈活。

3.Move your tongue to explore your mouth while it is closed. Next, open your mouth and stretch your tongue beyond your lips in all direction. Then recite tongue-twisters like the ones listed below. Begin slowly, and then speed up the delivery while maintaining perfect enunciation.
3.擺動你的舌頭，閉著嘴巴，並擺動舌頭，以達到擴大嘴巴的效果。接下來，張開嘴巴，把舌頭向嘴唇外的四面八方伸長。在下來，複誦以下的繞口令。先慢慢地，然後加速，並在過程中維持正確且清晰的發音。

￭ A giggling gaggle of geese
￭ A box of biscuits
￭ Peter Piper picked a peck of pickled peppers
￭ Irish wristwatch
￭ Unique New York
￭ Red leather, yellow leather

￭一群呱呱叫的鵝
￭一個餅乾盒
￭彼得•彼波挑很多醃製辣椒
￭愛爾蘭的手錶
￭獨特的紐約
￭紅色的皮革，黃色的皮革 (註1)

Body Preparation
肢體的準備
Agility facilitates communication, and a tense body is not agile. To gain a better connection with your audience, probably prepare your body by releasing any tension beforehand.
靈活的身體能夠幫助溝通，但是緊張的身體是不靈活的。為了和聽眾有更良好的互動，在演講開始前放輕鬆來預備。

Most tension lies in the shoulders and upper torso. You can release this kind of tension in the following ways:
多數緊張的感覺發生在肩膀及上半身，所以你可以藉由以下的方法來紓解緊張感：

Standing upright with your feet directly beneath your shoulder. Don’t lock your knees─maintain a slight “bounce” in the joints. Push your shoulder back in a comfortable way, and allow your chest to rest directly over your center-go-gravity. Let your arms hang at your sides, with your hands open. Try to release any tension in your body by imagining you are a puppet on a string capable of performing any desired forward.
腳與肩同寬的直立站好，保持膝蓋關節的靈活度，用一種舒適的方式將肩膀往後挺，保持重心胸部挺起，讓手臂垂直而下，放開手掌，想像自己是個能夠隨心所欲表演的木偶，將身體所有的緊張放鬆。

Roll your shoulders, first forward, then backward.
轉動你的肩膀，先往前、再往後。
Roll your hips in a circular motion, first clockwise, and then counterclockwise.
像繞圈圈一樣的扭動你的臀部，先順時針、然後逆時針轉。
Return to the position in the first step. From this position, you can move or gesture more easily, and communicate more fully.
回到原先的位子，然後你會發現自己能夠更輕鬆的活動，更順暢的溝通。

Mind Preparation
心理的準備
Have you ever distracted while speaking, only to be thrown off-course? Have you ever drawn a blank during a presentation? By centering yourself, clearing your mind and practicing visualization, you can avoid these types of obstacles. In the days before speech, visualize your speech from audience’s perspective. See yourself at the lectern and hear yourself speaking. Consider these questions and adjust the mental image of your speech to draw a more favorable audience respond.
你曾在演講中，因為偏離了原本設定的方向，而感到困擾嗎？你曾在演講中，腦筋一片空白嗎？藉由把精神集中在自己的身上，清除心中的雜念，並且想像自己的演講時的模樣，就能避免前面所提到的阻礙。在發表演講的前幾天，讓自己從觀眾的角度想像自己站在講台上的模樣，和聽見自己的演講。深思以下問題，並且調整演講時的心理想像，藉此得到更多聽眾友善的回應。

What are you doing that is most effective?
在演講中，什麼是你做出最有效果的事？
What about your speech is particularly moving, and why?
在演講中，你的內文是如何推移發展，為什麼要這樣做？
What about your presentation is funny?
在演講中，有哪些內容是有趣的？
What questions do you have about the speech’s content?
在演講中，你對你的內文有那些疑問?
Are you, as a listener, moved to action, better informed or entertained?
當你是一個聽眾時，你是會被資訊性的演講所激勵還是娛樂性的演講？

I remember that the feeling I had the first time I used these warm-up exercises. I felt more alert, and more capable of directing my energy while on stage. Rather than monitoring every action and word, I focused on being my character and connecting with others.
記得我第一次使用這些熱身練習的時候，在台上，我變得比較機靈，並且能適當的運用我的活力。比起監控每一個動作、每一個字詞，我將重心放在如何演好我的角色並且和聽眾產生連結。

I find that I am more relaxed, confident and self-aware if I spend about 10 minutes in a private place complete these exercises. Spend whatever time you can on these exercises, and loosen up! These techniques will not only help you be better prepared, you’ll also build confidence. Give yourself the best possible chance of success. As Craig Valentine, the 1999 World Champion of Public Speaking, says : “If I can see it, I can be it!”
我發現如果我能花上十分鐘在一個隱密的地方做完這些練習，我會變得更輕鬆，更有自信，以及更能察覺自我在台上的表現。花點時間在這些練習上吧，不論多久，並且放自然點!這些技巧不僅能幫助你準備得更好，更能培養你對演講的信心。給自己一個最可能成功的機會，就像一九九九年世界演講比賽冠軍庫葛•邁樂坦所說:「你將成為你所看見的。」

註1: 繞口令是將一些同音字或相近音的字組合成的句子，這些相近的字句並不好唸而且很繞口，可是卻也是很好的發音練習。在本文中經過翻譯的繞口令已經失去了原文所擁有的音韻效果，但中文演講者還是可以透過中文既有的繞口令，來進行練習。例如:「吃葡萄不吐葡萄皮，不吃葡萄，倒吐葡萄皮。」「媽媽騎馬，馬慢，媽媽罵馬。」


本項翻譯係經世界總會授權，版權亦屬世界總會及中華民國國際演講協會所有，註明出處，歡迎轉載。