Guide
How to calm down before a difficult conversation
Before a hard conversation, stop rehearsing the script. Take a few slow breaths, feel your feet on the floor, and choose one intention for how you want to show up, such as 'listen first' or 'stay kind and clear'.
Step by step
- Find two minutes alone before the conversation.
- Feel your feet on the floor and your weight in the chair.
- Take three slow breaths with long exhales.
- Choose one intention, in a few words, for how you want to show up.
- Walk in with the intention, not the script.
Try it with a free guided practice
Before a Difficult Conversation
A grounding practice before a difficult conversation that chooses an intention over rehearsal.
Play free →Questions
Shouldn't I prepare what to say?
Prepare the key points you need to make, then stop. Endless rehearsal tends to raise tension rather than lower it.
How long is the guided practice?
Before a Difficult Conversation runs about four minutes and is free in the browser.
3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.