Try for freeTry for free
MeditationBefore a Doctor's Appointment

Before a Doctor's Appointment

It's normal to feel nervous in a medical setting. Use this exercise to focus on anchor points whenever you need it — before you leave for an appointment, waiting in the car, or even at the doctor’s office or hospital.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Hi, it's Eve here. Welcome to this 10 minute guided exercise on calming nerves before a doctor's appointment, a procedure or even surgery. I want to reassure you that it's normal to feel nervous in a medical setting. I get really nervous. They can feel like pretty scary places. A lot of anxiety and apprehension can be present and the mind might be flooded with many what ifs. And we can end up creating many storylines in the mind that only add to that apprehension or anxiety. It can be helpful to remind yourself that these feelings are coming from a good place. We want to be safe and healthy. That's a good thing. My intention with this exercise is to provide a safe space in which the mind and body can calm down and help you feel clearer about advocating for yourself. It can be overwhelming to make sense of a medical diagnosis or to feel confident requesting clarification. I've designed this exercise to be used in the moment when you need it. That could be before you leave for an appointment, it could be waiting in the car, or even whilst you are in the waiting room or a hospital bed. In this exercise, we'll go through a series of anchor points where you can focus your attention. So this is a point or object you can return to when distracting thoughts or difficult emotions overtake the mind. And then you can choose which one feels most supportive to you, which can then serve as an anchor for you as you go into your appointment. So you can do this exercise sitting upright, or if you prefer and it's available to you, you can also lie down for this. So taking a moment to get comfortable, adjusting your posture if needed. Maybe rolling out the shoulders if that helps. Even shaking out the hands and resting them in your lap. If you'd like to, you can close the eyes or simply rest your gaze downwards or focus on a point in front of you. And just a small note here. If you need to pause at any point or let go of my guidance, you can do that and come back when you feel ready. As we settle into the practice, taking a moment here to feel the different points of contact, the body pressing down, and maybe noticing where there are no points of contact. Perhaps you can feel the sensation of fabric against the skin. So inviting you now to focus on a point in the body that feels safe and supportive. This might be the sensation of the feet on the floor, that sense of connection. Or it might be the hands in the lap. Perhaps you feel the warmth, or there is a sense of energy flowing in the hands and you can even hold your hands together. Maybe there is a light breeze going across your face that feels comforting, and the breath...


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice