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.