Calm Before A Big Event: Steady And Ready (5-Minute Reset)

This meditation is designed to help you center yourself before a significant event. Whether it’s a presentation, interview, or any big moment, this five-minute practice will guide you to release nervous energy and build a sense of calm and confidence. By focusing on your breath and grounding your body, you’ll feel more prepared and steady as you approach the event with clarity and ease.

The 5-Minute Reset series is designed to help you quickly ground yourself, no matter where you are or what you’re facing. These guided mindfulness meditations provide a brief yet powerful pause to reset your mind and body in just five minutes. Whether you're preparing for a new day, navigating a difficult conversation, stuck in traffic, or releasing the stress of the day, each meditation in this series offers practical tools to cultivate calm, clarity, and emotional balance.

Transcript

Welcome.

If you're feeling anxious or nervous before a big event,

Let's take a few moments to center yourself and bring a sense of calm and ease into this moment.

Find a comfortable position,

Either sitting or standing.

Gently close your eyes and take a deep breath in through your nose,

Filling your lungs completely.

Hold it for just a moment.

And then exhale slowly through your mouth,

Letting go of any tension or worry.

Let your breath settle into a natural,

Steady rhythm.

Inhale,

Breathe in a sense of calm and steadiness.

With each exhale,

Let go of any tightness in your body or nervousness in your mind.

Now bring your attention to your body.

Notice where you might be holding tension,

Perhaps in your shoulders,

Your chest,

Or your stomach.

Without judgment,

Simply observe those areas.

As you exhale,

Gently release the tension,

Allowing your body to soften.

As you prepare for this big event,

It's natural to feel nervous or excited.

Acknowledge those feelings.

There's no need to push them away.

But also remind yourself that you are capable and ready for whatever is ahead.

With each inhale,

Seal yourself filling with calm,

Confidence,

And clarity.

With each exhale,

Release any pressure or self-doubt.

Breathe in strength and breathe out tension.

Now silently repeat to yourself,

I am prepared.

I am enough.

I can handle this.

Let these words settle into your heart.

Know that you don't need to be perfect to succeed.

You only need to show up as you are.

Visualize yourself moving through this event with calm and confidence.

See yourself speaking clearly,

Acting with ease,

And trusting in your ability.

Allow yourself to feel that calm within you.

Take one last breath in,

Filling yourself with a sense of absolute calm.

Exhale,

Letting go of any remaining tension.

When you're ready,

Open your eyes.

Feel that you are centered and prepared to take on whatever comes next.

You've got this.