Speaking with more calm and confidence A guided audio | Free download

Do you know that moment in a meeting when you've got something to say, your heart starts thumping or your face goes red? Or you're about to present and your mind goes blank? Or you worry for weeks about speaking up in a group?

This guided audio gives you a quick, practical way to take the edge off those nerves, using a technique from NLP that I've used with clients for years.

What you'll do

• Rate your nerves from 1 to 10 before you start

• Take a mildly nervous moment from your past and change how your brain holds it, so the feeling loses its grip

• Find a time you felt properly calm and link it to a gentle press of your finger and thumb

• Take that calm into your next meeting or presentation

• Rate your nerves again at the end and see what's shifted for yourself

What you'll take away A calm button you can use anywhere. Before you speak up, press your thumb and finger together, take a slow breath and let the calm come in. Nobody will even know you're doing it.

Who it's for Anyone who feels the nerves before speaking in a team meeting, a presentation, or a social situation, and would like to feel steadier.

Good to know It takes about 10 minutes. Find somewhere comfy where you won't be disturbed, and please don't listen while driving, as you'll be closing your eyes. You don't need any experience and you don't have to get it perfect. Just follow along.

Want to build on this? My 30-day Speak Up programme starts on 1 November.