Hello and welcome.
I'm Heather and today I will be your guide in taking some time to help calm exam anxiety.
Let's begin with finding a comfortable position,
Either sitting with your feet on the ground or lying down.
Allow your hands to rest gently on your lap or by your sides.
If it feels safe,
Gently close your eyes or soften your gaze.
Take a slow breath in through your nose and a gentle breath out through your mouth.
This is your time to pause,
To calm,
To center.
Begin by noticing the support beneath you.
Feel the ground holding your feet,
The chair or the surface supporting your body.
Notice the weight of your body being held.
No effort needed.
Bring attention to the points of contact.
Your back against the chair,
Your sit bones,
Your hands resting.
Allow yourself to gently release any tension with every out breath.
You are supported.
You are safe in this moment.
Now begin to deepen your breath just a little.
Inhale slowly through your nose for a gentle count of four.
Hold just for a moment and exhale softly through your mouth for a count of six.
Inhale for four.
And exhale for six.
Inhale for four.
And exhale for six.
One more time.
Inhale.
If your mind wanders like minds tend to do,
That's okay.
It's normal.
Just notice the thought and kindly bring your attention back to your breath.
Each exhale is a release,
A softening,
A letting go.
Place one hand on your chest and one hand on your stomach.
Notice the gentle rise and fall as you breathe.
Feel the warmth of your hands bringing comfort and relaxation.
And reassurance.
You may say to yourself,
I am here.
I am steady.
I am enough.
Imagining your breath as a wave flowing in,
Flowing out.
With each exhale,
Imagine stress and tension leaving your body.
And each inhale welcomes in calm and clarity.
Gently bringing to mind the exam ahead.
Notice any tightness or worry that arises.
And allow your breath to soften those edges.
Just like the waves.
Imagine yourself walking calmly into the exam room.
Feel your body grounded,
Steady and relaxed.
Picture yourself sitting down.
Breathing deeply.
And feeling a quiet confidence settling.
See yourself reading the questions.
And trust that the knowledge you have will surface with clarity.
If anxiety arises,
Picture yourself pausing.
Taking a slow breath.
And returning to focus with calm.
Repeat silently to yourself.
I am prepared.
I am calm.
I trust myself.
Bring your awareness back to your body.
Notice your feet on the floor.
Your seats the park.
Your hands resting.
Take three slow breaths.
Deeper than before.
Bringing in fresh energy into your body.
Wiggle your fingers and toes.
And when you're ready,
Gently open your eyes.
Carrying this calm confidence with you.
You are ready.
You are steady.
And you can approach your exam with focus and ease.
