Time for a guided visualization exercise: How to calm your nerves, especially if you’re about to do something big in life. Maybe you’re about to take the stage and deliver a presentation… or maybe you’ve got to have a crucial conversation and want to get your point across calm, cool, collected and confident. I mean, there are so many times our emotions and anxiety get the best of us, so how do you get yourself centered? It has everything to do with your central nervous system and today’s episode is especially good to listen to 20-30 minutes before that big moment happens.
So, how does it work? Simple! Let my voice be a guide for you as you focus inward to help you tap into your inner wisdom and Intuition for answers.
Listen and participate in this guided visualization exercise: How to calm your nerves.
Before we get started, here are a few things that you’ll need to do in order to get the most out of this.
- Create a safe space - no distractions or interruptions
First off, you’ll need to create a safe space where you won’t be distracted or interrupted… and also, keep in mind that during this exercise, you’ll have your eyes closed. So yeah, probably not best to do this one while driving.
Silence your phone notifications… The world can wait for the next few minutes.
Then, get comfortable in a seated position or lying down, if that feels better. You get to decide. As with all visualization and breathing exercises we do together this year, you always get to decide what is best for you… take what you need, bless and release the rest.
Okay, now close your eyes or avert your gaze to the ground.
- Take 3 intentional breaths together with me
Let’s take three intentional, life-affirming breaths.
- Deep breath in through the nose, expand the belly, hold at the top, and then slowly release through the mouth. (Do this three times.)
Now, let your breathing come back to a normal pace, whatever feels right for you.
- Do a body scan and feel your feet
It’s time to do a body scan… imagine you are slowly scanning your entire body from the tip top of your head, slowly down like molasses, all the way to your fingertips, and then to your toes.
What sensations do you feel? Knots, twinges of pain, soreness, or even , on the flip side, any feelings of harmony, joy, or flow…. just notice what you feel in your body, without judgment or trying to fix it. Just scan down, ever so slowly until you’ve done your entire body.
Once you’re at your feet, really take notice of what it feels like to have your feet make contact with the ground. To be firmly rooted down, the safety and security of that sensation. What do your feet feel like right now?
- Time to visualize - how to calm your nerves
I want you to imagine you’re outside and it’s a warm, sunny day. Not too warm, but just right with a cool breeze that wisps across your face exactly when you need it. You’re standing in one of your favorite outdoor spaces, the place where you feel calm and a sense of peace and serenity. Take a look around slowly, in all directions. What details do you see with your eyes? What is pleasing to your spirit that you can see nearby?
Breathe.
Now, I want you to listen for the details.
Are there birds chirping in the distance? Maybe waves crashing on the shoreline or kids playing a game nearby? Maybe you hear the whispers of your most favorite person on the planet saying something into your ear that makes your heart sing? What are they saying to you right now?
Breathe.
Now, I want you to reach out and touch something you see near you.
Maybe it’s a velvety soft petal of a beautiful flower nearby. Or a soft fleece blanket that you brought for your picnic. Maybe it’s the fur of your sweet, sweet pet coming up for a cuddle. What do you feel that is a sensation that makes your skin tingle?
Breathe.
What can you smell right now?
Maybe it’s the sweet and delicate perfume of someone who’s just walked by? Maybe it’s the cup of coffee in your hands from your favorite coffee shop as you bring it to your lips slowly. Maybe it’s the sea salt air wafting off the ocean at sunset. What is lighting up your pleasure zone as you take another wiff?
Breathe.
What can you taste right now?
Maybe it’s a super fresh strawberry from your picnic basket? Or maybe a bite of a very rich raspberry chocolate cake. Maybe it’s the caramel candy that you just popped in your mouth that you’ve been saving for the perfect right time to enjoy. What is surprising and delighting your tastebuds right now?
Breathe.
Activating all five senses, all at once, you really savor this special moment in your favorite spot.
It’s delicious and calming and sensational, all at once. You’ve never noticed all of these details all at once before and it’s not overwhelming, but just the opposite. It’s beautiful, it’s helping you center. It’s exactly what you needed at this exact moment.
Take this last moment to say thank you with your full spirit and remember that you can revisit this gift anytime you wish. It’s yours forever and ever. You are never alone and you are always fully supported.
It’s time to gather yourself with a deep, belly-filling breath. And when you’re ready, open your eyes.
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So, how did it feel to calm your nerves this way? What came up for you?
I want you to set a 7-minute timer, grab a pen and paper, and take this time to write down everything you remember from this visualization exercise.
- What wisdom was shared?
- What visual clues did you see?
- What did your higher self look like in the mirror?
- What part of this exercise is sticking MOST in your mind and in your heart, that you can’t seem to shake?
- …and what’s one thing that you can do today (with courage and simplicity) to take action on this vision, in real life?
One final whisper
Whatever big thing you’ve got going on today, you’ve totally got this.
Remember to slow down, take note of what you can see, hear, feel, smell and taste in real life to help calm your nervous system.
It works every time and it’ll help you remember your true power in this moment.
It’s you.
It’s always been you.
I hope this visualization sticks with you the entire week through. Do it again and again if you need clarity or fresh ideas to help your spirit feel refreshed once again… because when you tap into your deep inner knowing, you’re accessing the deep inner wisdom. That electric energy that can be found inside all of us that connects us all together. It knows. You know. We all know if we are brave and we open ourselves to it.
You can do this, I believe in you.
It’s time to SIMPLIFY.
If this thought of the day inspired you...
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As always, please reach out, especially if you’ve got specific ideas or questions that you’d like us to cover on the podcast. DM me on LinkedIn (https://www.linkedin.com/in/thesimplifiers) and let’s spark a conversation.
Thank you!
Show credits: Suzen Marie, our Podcast Editor and Jeffrey Lynn, our Video Editor. Plus, Aubri Williams, Chris Justice, and George Mills, our advisory board. And I’m your host, Mary Baird. Big love to Dennis Coleman, Kristen Kurtis, plus Mark and the team at Goodboy, as well. Thank you so much for listening and telling your peeps about us.
As always friends, keep things simple.
