Facing a big test, presentation, or milestone? It’s natural to feel excited and nervous, but stress and anxiety can sometimes take over, making it harder to stay calm.
This article introduces an 8-minute guided meditation by Insight Timer teacher Lisa Abramson, crafted to ease pre-event jitters.
Over 13 years ago, burnout led Lisa to meditation. Now, she uses the same practices that helped her to guide thousands. Join Lisa in this meditation to calm your nerves and face your big moment with confidence, acknowledging the feelings and sensations that might come up. As she shares:
“For many, the fear of public speaking is closely linked to the intense physical sensations they feel before and during their speech, often without realizing it. Helping people become more aware of and name these sensations can be incredibly beneficial.”
Inspiration behind the Meditation for Public Speaking
The inspiration for this particular track came from Lisa’s experiences as a public speaker. She shares:
“As a keynote and TEDx speaker, I am often asked for advice on how to become a better public speaker, how to overcome stage fright, and how to set yourself up for success before a big talk. That’s what motivated me to create this meditation—this is the exact process I use before I take the stage to get ready.”
By sharing her personal pre-event routine, Lisa hopes to provide others with a powerful, grounding tool they can turn to when facing their own high-stakes moments.
An 8-minute meditation to relieve stress and anxiety before big events
This 8-minute guided meditation will help you release anxiety and cultivate inner peace, allowing you to step into important moments or presentations with clarity and strength.
For more guided meditations to prepare for speaking in public, explore our largest library of free guided meditations.
Soothe stress & anxiety before public speaking: guided meditation script
Step 1: Settle in and get comfortable
Take a moment to find a comfortable seated position, letting yourself relax and settle into the space. Close your eyes and give yourself permission to take a deep, centering breath. Feel the present moment—this time is for you.
Step 2: Acknowledge your journey
Place one hand on your heart and take a moment to appreciate yourself for being here. You’ve come so far, and every step has prepared you for this moment. Thank yourself for the courage it takes to show up, even when facing something challenging. Let a gentle sense of self-appreciation fill you.
Step 3: Tune into your breath
With your hand on your heart, start to notice the rhythm of your breath. Feel the cool air as it flows in through your nose, your chest gently expanding, and your belly relaxing with each breath. Pick a spot—your nose, chest, or belly—and focus on the sensations of breathing in that area. If your mind wanders, gently bring it back to the breath without judgment.
Step 4: Embrace self-compassion
Repeat to yourself silently, “Ouch, this is hard” or “This feels uncomfortable.” Acknowledge any tension or discomfort you may feel. These feelings are a normal part of the growth process. Remind yourself that you’re not alone; everyone feels this way before a big event at some point. Let yourself feel understood and supported.
Step 5: Be on your own side
Silently say to yourself, “May I be on my own side,” and “May I be kind to myself in this moment.” Notice how these words feel as they echo within. Support yourself with kindness, creating an inner sense of safety and encouragement. Allow this self-support to anchor you as you prepare for the moment ahead.
Step 6: Release perfectionism
Lisa’s words echo the power of self-compassion here: “Embracing self-compassion reinforces that you have support from those who genuinely matter, which can boost your courage.” She also encourages letting go of the need for perfection—a mindset that can increase anxiety. Visualize releasing any desire for perfection. Instead, focus on being brave and present in the moment.
Step 7: Visualize sharing your success with a loved one
Picture yourself sharing your success with a friend or loved one who believes in you. Lisa loves this particular part of the meditation, as she says:
“Being kind to yourself and recognizing that you have supportive people around you is essential for feeling confident and at ease before your big event.”
This visualization reminds you of the support you have, helping you to relax and approach the moment with self-compassion.
This guided meditation script was adapted from Lisa Abramsons’s meditation Soothe Stress & Anxiety Before A Big Test, Presentation Or Important Event.
Tips for beginners from Lisa Abramson
If you’re new to this type of meditation, Lisa encourages a simple, approachable mindset:
“Get curious and just press play—as you listen, you’ll find yourself effortlessly prepared and confident for any presentation, test, or important event.”
By embracing a spirit of curiosity and openness, you can make the practice more enjoyable and effective.
Lisa also emphasizes that many of the intense sensations associated with public speaking or anxiety are, in fact, normal responses. “For many, the fear of public speaking is closely linked to the intense physical sensations they feel before and during their speech, often without realizing it,” she notes. The meditation invites you to become more aware of these sensations, allowing you to reframe them as excitement rather than fear.
Take a moment to reflect
After the meditation, take a few minutes to reflect on your experience. Journaling can help reinforce your insights; here are some reflective questions to consider:
- What emotions surfaced for me during this meditation?
- Which part of the meditation felt the most supportive?
- How did it feel to show myself self-compassion?
- What’s one encouraging message I want to carry into my big event?
Tip: Reflection strengthens the meditation’s benefits, so try setting aside time after each practice to jot down your thoughts.
Why Lisa Abramson loves meditating with Insight Timer
A big part of Lisa’s love for Insight Timer is the opportunity to connect with a diverse, global audience. She says:
“I deeply enjoy connecting with a global audience and sharing the transformative practices that have been so impactful in my own life. As you embrace these practices, I know you’ll experience the same joy and benefits that countless others have already discovered and that is thrilling for me.”
Try Insight Timer’s free meditation app to join Lisa and millions of others around the world on a path of mental and emotional well-being.
Cope with stress and anxiety with Insight Timer
As Lisa explains,
“By regularly engaging in this meditation practice, you will effortlessly become more confident, more self-compassionate, and increasingly willing to put yourself out there.”
Embracing regular practice can help build resilience and transform your response to anxiety-provoking moments.
For those seeking more supportive resources, explore Insight Timer’s largest library of free guided meditations, filled with practices designed to help you cultivate inner peace and self-assurance.
