For When You Feel Nervous

05:09

05:09

For When You Feel Nervous

by Amanda Burbidge

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1

When life feels overwhelming, this calming guided meditation uses alternate nostril breathing (Nadi Shodhana) to soothe anxiety, quiet racing thoughts, and gently regulate your nervous system. A grounding practice for moments of stress, nerves, emotional overwhelm, or before something important.

Anxiety Breathing Mindfulness Self Compassion Stress Relaxation Nervous System Anxiety Management Alternate Nostril Breathing Body Awareness Mindfulness Breathing Stress Reduction

Meet your Teacher

Amanda Burbidge

Lincoln, UK

Meet your Teacher

Amanda Burbidge

Lincoln, UK

Transcript

When you feel nervous. Before we begin, Please be gentle with yourself during this practice. If you experience anxiety, Any panic sensitivity, Any breathing related fears or any respiratory condition, Move slowly and never force the breath. You're always welcome and encouraged to pause, Return to natural breathing or simply listen. Take a moment now to settle into a comfortable position. Perhaps you're sitting upright in a chair, Resting on your bed or lying down if that feels more supportive for where you are right now. And without changing anything just yet, Begin to notice how you feel right now. Everything is welcome. Maybe your mind has been racing, Perhaps your body feels tight or restless. Maybe there's something ahead of you that's feeling overwhelming and for the next few minutes you don't need to solve anything. You're simply giving your nervous system a moment of steadiness. Take one slow breath in through the nose and gently out through the mouth. Again slow inhale and a soft exhale. Now bring your right hand or left if that's more comfortable towards your face. You're going to gently close one nostril at a time. There's no need to do this perfectly, It's not about performance, It's about balance and softening. Use one finger to close the right nostril and breathe in slowly through the left. Pausing briefly, Now close the left nostril and breathe out through the right. Now inhale through the right, Pause, Close the right and breathe out through the left. Continue at your own pace, A slow inhale and a gentle exhale. Give yourself time to allow the breath to become smooth, Steady, Quiet and as you continue breathing in this way imagine that your mind becomes less crowded. It's as though each breath is clearing a little space inside of you. Nothing is forced and there's nothing dramatic, Just your body remembering that it knows how to settle. When your thoughts arise, Which they will, That's okay, Everything is welcome. You don't need an empty mind, All is well, But when they do, Return to the next inhale and the next exhale. Notice your shoulders softening, Your jaw unclenching, Notice the breath becoming easier. You may still have nerves, You may still have uncertainty, But beneath all of that there is also steadiness. There is a calmer part of you underneath the noise. Take one final round at your own pace and then gently release your hand. Let your breath return to normal. Notice what has shifted, Even if ever so slightly. Maybe your thoughts feel quieter, Perhaps your body feels safer, Perhaps there's simply just a little bit more space inside for you right now. Take a final slow breath in and exhale gently. Thank yourself for pausing and when you're ready, Slowly return to your day.