Peak Performance | The Walk Before the Room: A 12-Minute 1,200 Steps Practice in Turning Nerves Into Fuel

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There is something on the calendar today that you want to get right. This 12-minute guided walking meditation gets you ready for it using three things you already have on you: your posture, a long slow breath out, and a few minutes of rehearsal. How you show up to a big moment is mostly decided before you ever get in the room.

Safety note: Keep your eyes open and stay aware of your surroundings. Your safety always comes first. Follow the audio only as far as it's safe to do so.

What you'll explore:

What a lengthened spine and an open chest tell your brain about how you are feeling.

Breathing in for four steps and out for six, and why the long exhale steadies the nerves.

Rehearsing it going well, plus a short anchor phrase you can carry in with you.

How to get the most out of this walk:

Take this walk within an hour of the thing itself, so the state you build is still with you.

Pick your anchor phrase early and repeat it in time with your feet.

Step Into Calm is a daily walking meditation podcast where each episode is a short guided meditation to help you build mindfulness, ease stress, and find calm, clarity, and focus in just 10 to 15 minutes a day. Learn more about your ad choices. Visit megaphone.fm/adchoices