Try for freeTry for free
MeditationPre-Date Nerves

Pre-Date Nerves

Reconnect with the present moment to feel a greater sense of calm, ease, and contentment.

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

In this meditation, we're going to focus on calming any pre-date nerves. So you can go into your date feeling grounded, calm and relaxed. First of all, it is very natural to feel nervous or even stressed about going on a date. You are potentially meeting someone for the first time, and it can feel really uncomfortable not knowing how it will go. And as a result, we tend to rush ahead into the future, sometimes creating a full-blown story of what could or might happen. Even though there might be lots of excited and happy thoughts, as well as anxious and negative thoughts, this creates a storyline in the mind, and it means that we are not actually in the present moment or connected with our body. When we do feel nervous or stressed, we tend to occupy a lot of time in the mind, the what ifs and if onlys. And in doing this, it just fuels more nerves and more stress. So this meditation is designed to reconnect with our body, to ground ourselves in the present moment and to let go of the storylines in our mind. And hopefully you will feel a greater sense of calm, ease and contentment. The technique we're going to do is called a body scan, where we intentionally focus our attention on our body. This is a really fantastic technique for when we do feel stressed or nervous, as it helps to break the cycle of thoughts by coming out of our mind and into our body. It might feel like a very simple and easy technique, but it is amazing how often we are not connected with our body. Take a moment to get comfortable wherever you're sitting. And when you're ready, just starting with two or three big, deep breaths, breathing in through the nose and out through the mouth. And with your next out-breath, you can just close your eyes and allow the breath to return to its natural rhythm. And just feeling the weight of your body press down against the seat, noticing how your body feels right now, if there's a sense of stillness or restlessness in the body. So as you settle into the exercise, I would like you to place your attention at the top of your head, and take the next few minutes to gently scan down through your body, really placing your attention on your body, starting with the back of your head down into your neck, your shoulders. We often carry a lot of tension in our shoulders, so just notice if you can relax them with each breath. Moving down your back, not trying to change any of the sensations, just observing, watching as you move the mind, your breath down through the body, into your sit bones, back of your thighs, and down into your calfs. Allowing thoughts to come and go, the moment you realized you've been distracted, lost in thought, just letting go of that thinking...


Duration8 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.




Related to 'Pre Date'

Accepting Growth with Shan Boodram

Video5 min

Practice vulnerability with your partner.

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