3 Minute Meditation For Calming Nerves Before A Presentation

Before a presentation, nerves can increase and anxiety intensifies. Use this 3-minute guided meditation to calm your nerves before delivering your speech or presentation. By focusing on the breath and with the use of affirmations we can calm the nervous system and bring the body to a calmer state so you can go out there and deliver your message with clarity and ease. I also created a longer Meditation that can be done in advance of an upcoming presentation/speech)

Transcript

This is Louise Houghton with Stardust Wellness.

Welcome to this three-minute timeout session to calm your nerves ahead of your presentation.

Try and find yourself a quiet spot.

Maybe taking yourself to the bathroom in a cubicle.

Maybe finding yourself a chair backstage or even sitting amongst colleagues but zoning out into your own space with the sound of my voice in your ears.

If you can,

I invite you to close your eyes,

To take a deep breath,

Breathing in through the nose and out through the mouth.

And together we will now do a box breath.

So breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Breathe out,

Two,

Three,

Four,

And hold,

Two,

Three,

Four.

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

And out,

Three,

Four,

Hold,

Two,

Three,

Four.

Breathe in,

Three,

Four,

Hold,

Two,

Three,

Four,

Breathe out,

Three,

Four,

Hold,

Two,

Three,

Four.

Last time in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

And hold,

Two,

Three,

Four.

Let your breath return to its natural cadence.

All together just taking one breath in,

Just taking one big breath in deep into the belly and breathing out through the mouth.

And allowing yourself now to mentally say the following affirmations.

I am well prepared and knowledgeable.

I have a valuable message to share.

I am confident and capable.

I am confident and in control.

Take another breath in and breathe out through the mouth.

When you feel ready,

Open your eyes and try and keep breathing deep into the belly at any point on the stage when you feel the nerves come back to you.

Good luck.