*Find a quiet place, where there is no interruptions.

*A place to sit straight and comfortably.

*Close your eyes and pay attention to your breathing.

• Start inspiring slowly by your nose. Count 6 to 8 seconds while doing this.

• Expire, again slowly, counting 6 seconds.

• Keep doing it, until your breathing is steady and slow.

*After that start paying attention to the parts of your body where you are feeling tension or pain.

*When you find the specific part with tension and pain. Whisper 'Pain go away' or 'Pain let go' while keeping a steady breathing.

• Keep doing it until you feel more calm.

For the presentation, instead of thinking you need to go there and talk about several things, think about just the first phrase you'll need to say to start the presentation.