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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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In this meditation, we will practice strategies to help us feel less nervous and more calm.
Hey, welcome to this meditation. I hope you're doing okay. If you're listening to this, you may be feeling a little nervous right now. Maybe there's something you're anticipating happening that is creating a feeling of being scared. If so, know that you're not alone.
A lot of people feel this way from time to time, including me. But fortunately, there are ways that we can help with this to feel a little more calm, happy, and strong, even if there is something difficult that might be coming our way. So let's start by finding a comfortable posture. Maybe this is sitting down on the floor or in a chair, or perhaps even lying down on the couch. If it feels okay to do so, you can close your eyes.
But if you'd like to keep them open, that's fine too. We'll start by taking a nice, deep calming breath. Breathing in through the nose. And then slowly let it out through the mouth. Aah, It feels kind of good, right? Let's try it again.
Breathing in through the nose. And then slowly let it out through the mouth. Let's do one more like that. Breathing in. And slowly out.
Great job. One of the things that can happen when we're feeling nervous is our body gets really tight. So maybe you notice that happening for yourself right now. So just check in. See if there's any tightness in your face.
Particularly around the mouth and the jaw. Are your teeth clenched right now? Huh, maybe just invite the jaw to soften a little bit. You can even let there be a, a slight part in your lips so that the mouth opens just a bit. How about the shoulders? I know I hold a lot of tension in my shoulders. So maybe take a deep breath.
And on the exhale, let the shoulders completely relax, any tension melting away. And how about the belly? If you'd like you can place one hand on your belly. And with each exhale, letting the belly relax a little bit more. When we're nervous, we're often thinking about something in the future that might go wrong. Something that might be difficult, something scary.
However, we don't actually know what will happen for sure. In the future. Have you ever been scared about something, but then that thing doesn't actually happen or it happens differently? Our thoughts can make us feel scared about something that isn't actually here right now. So take a moment. You can open your eyes.
And we're just going to find three things that are here right now that actually aren't scary, that may be help us feel calm. Start by looking for a color around you that you like. You might have to look a little bit, but can you find your favorite color? Is there anything in the room that's the same color as your favorite color? And let's close the eyes for a moment. And just take your right hand and place it on your belly. And just make small circles around the belly, like a little massage.
And notice, does that feel good? So this experience is happening right now. It's not in the future. You can feel a sense of calm and ease right in this moment. And lastly, let's just focus on our breath. Your body is breathing right now.
Very simply breathing in. And breathing out. And notice how you feel as you do this. Are you feeling a little less nervous about the future? Future things will always be there. We can't always control what will happen.
But we can train ourselves to not worry about something that hasn't happened yet. So when you find yourself caught up in those thoughts, feeling a little scared about the future, just try this. Take one deep breath. And then say to yourself, I'm okay right now, I'm just going to practice being in this moment. Try saying that to yourself.
Deep breath. I'm okay right now, I'm just going to practice being in this moment. You can do this as many times as you need throughout the day. Let's take one last deep breath together. Breathing in through the nose.
Slowly out through the mouth. And when you're ready, you can let your eyes open again. Thanks for meditating with me. Hopefully you feel a little more calm and a little less nervous than when you started. You're welcome to do this meditation again.
And remember throughout the day, when you feel nervous, just take a deep breath and remind yourself. I'm okay right now, I'm just going to practice being in this moment. It was great being with you. I'll talk to you soon. And until next time, take care.
Feeling Nervous
In this meditation, we will practice strategies to help us feel less nervous and more calm.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hey, welcome to this meditation. I hope you're doing okay. If you're listening to this, you may be feeling a little nervous right now. Maybe there's something you're anticipating happening that is creating a feeling of being scared. If so, know that you're not alone.
A lot of people feel this way from time to time, including me. But fortunately, there are ways that we can help with this to feel a little more calm, happy, and strong, even if there is something difficult that might be coming our way. So let's start by finding a comfortable posture. Maybe this is sitting down on the floor or in a chair, or perhaps even lying down on the couch. If it feels okay to do so, you can close your eyes.
But if you'd like to keep them open, that's fine too. We'll start by taking a nice, deep calming breath. Breathing in through the nose. And then slowly let it out through the mouth. Aah, It feels kind of good, right? Let's try it again.
Breathing in through the nose. And then slowly let it out through the mouth. Let's do one more like that. Breathing in. And slowly out.
Great job. One of the things that can happen when we're feeling nervous is our body gets really tight. So maybe you notice that happening for yourself right now. So just check in. See if there's any tightness in your face.
Particularly around the mouth and the jaw. Are your teeth clenched right now? Huh, maybe just invite the jaw to soften a little bit. You can even let there be a, a slight part in your lips so that the mouth opens just a bit. How about the shoulders? I know I hold a lot of tension in my shoulders. So maybe take a deep breath.
And on the exhale, let the shoulders completely relax, any tension melting away. And how about the belly? If you'd like you can place one hand on your belly. And with each exhale, letting the belly relax a little bit more. When we're nervous, we're often thinking about something in the future that might go wrong. Something that might be difficult, something scary.
However, we don't actually know what will happen for sure. In the future. Have you ever been scared about something, but then that thing doesn't actually happen or it happens differently? Our thoughts can make us feel scared about something that isn't actually here right now. So take a moment. You can open your eyes.
And we're just going to find three things that are here right now that actually aren't scary, that may be help us feel calm. Start by looking for a color around you that you like. You might have to look a little bit, but can you find your favorite color? Is there anything in the room that's the same color as your favorite color? And let's close the eyes for a moment. And just take your right hand and place it on your belly. And just make small circles around the belly, like a little massage.
And notice, does that feel good? So this experience is happening right now. It's not in the future. You can feel a sense of calm and ease right in this moment. And lastly, let's just focus on our breath. Your body is breathing right now.
Very simply breathing in. And breathing out. And notice how you feel as you do this. Are you feeling a little less nervous about the future? Future things will always be there. We can't always control what will happen.
But we can train ourselves to not worry about something that hasn't happened yet. So when you find yourself caught up in those thoughts, feeling a little scared about the future, just try this. Take one deep breath. And then say to yourself, I'm okay right now, I'm just going to practice being in this moment. Try saying that to yourself.
Deep breath. I'm okay right now, I'm just going to practice being in this moment. You can do this as many times as you need throughout the day. Let's take one last deep breath together. Breathing in through the nose.
Slowly out through the mouth. And when you're ready, you can let your eyes open again. Thanks for meditating with me. Hopefully you feel a little more calm and a little less nervous than when you started. You're welcome to do this meditation again.
And remember throughout the day, when you feel nervous, just take a deep breath and remind yourself. I'm okay right now, I'm just going to practice being in this moment. It was great being with you. I'll talk to you soon. And until next time, take care.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
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A necessary tool for those who feel lost.
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Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
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I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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