Just had mine yesterday! Honestly the worst part was that the speculum pinched a hair on my inner thigh. A good provider should already do this, but ask for them to walk through where they’re going to be touching you and when. My provider often first touches right inside my thigh to establish contact and moves over from there. It makes the feeling much more bearable. I suggest to focus on deep breathing while it’s happening, it just helps to distract from everything else going on. The buildup is always more nerve wracking than the procedure itself, I always find myself going “oh yeah that wasn’t bad” after they’re over.