Hello and welcome.
My name is Neela and I'm glad to be here with you now.
This practice is a pre-test meditation.
Before we begin,
Allow yourself to orient to your space,
Where you are right now.
Turn and look over your left shoulder and look up and down.
Gaze straight ahead.
Again,
Lifting your eyes up and down and just notice the shapes.
And then over to the right,
Over your right shoulder,
Look up and down.
And notice any objects.
And if you're in a space where you can close your eyes or turn your gaze down,
Remember you get to choose what is best for you right now.
And we'll come into some stillness,
Either sitting,
Perhaps sitting at your desk or standing Everything is okay,
Just giving yourself a moment to acknowledge that you're here,
Listening to my voice,
Taking time for yourself and this is an act of self-care.
How are you feeling right now?
There may or may not be some nervousness,
Worry or tension.
Everything is welcome here.
Let's connect to the breath.
We're going to create a calming rhythm together.
We'll breathe in for four counts.
We'll hold and pause the breath for four counts.
And then we'll exhale for six.
If you notice that this isn't working for you,
Just return to your everyday breath.
So let's try it out.
Breathe in for two,
Three,
Four.
Hold for two,
Three,
Four.
Exhale for two,
Three,
Four,
Five and six.
Pause.
Again,
Breathing in for two,
Three and four.
Hold for two,
Three and four.
Exhale for two,
Three,
Four,
Five and six.
Go back to your everyday pattern of breath.
Moving now to the body.
Bring your attention to your body.
Notice where you might be holding tension.
Perhaps in your jaw,
Your shoulders,
Your belly or your hands.
There is no need to change anything.
Is it okay to just allow that tension to be there?
If we repeat the question and you notice,
Is there any tension in the jaw,
The shoulders,
The belly or the hands?
And know that it's okay if there isn't any tension.
Moving now to affirmations with the breath.
These affirmations may speak to you,
They may not.
Just notice what happens when you do repeat the affirmations.
And it's okay,
Again,
If you don't notice anything.
So take a deep and spacious breath in.
And as you exhale,
Silently or aloud say,
I am fully capable.
Breathing in and pause.
I am fully capable.
I've prepared for this.
I've studied.
I know more than I think I do.
Reminding yourself,
As you exhale,
There is no need to rush.
Each question,
Each moment deserves your full presence.
Rushing creates stakes.
Steadiness creates clarity.
Allow the next breath to be deep and spacious.
And as you exhale,
Repeat,
I am calm.
One more breath.
And again,
Repeat,
I am calm.
If you still notice that your mind feels busy underneath it all,
It's okay.
Notice if there is a part of you that can access a bit of peace and calm.
The final affirmation is,
I trust myself.
Slow and spacious breath in.
Slow and spacious breath out.
I trust myself.
An invitation now to speak to yourself the way you would speak to a good friend.
You might say,
It's okay to feel nervous.
It means you care.
You are more than this one test.
You are more than this one moment.
And whatever happens,
You will be okay.
Breathe in slowly.
And exhale.
We'll take another moment to visualize now.
Picture yourself in the testing room.
See yourself sitting calmly.
You notice that your breath is steady.
You read each question with focus.
When you don't know something immediately,
You don't panic.
You slowly read the question again,
Giving yourself time.
If you feel that you don't know that in that moment,
You simply move on to the next question,
Allowing and permitting yourself to return to that question later.
You are steady and calm and aware of your breath.
Begin to deepen your breath again and allow your fingers and toes to move and wiggle.
Roll your shoulders gently.
If your eyes were closed,
Gently begin to open them.
You are fully capable.
There is no need to rush.
You are calm.
Take this feeling with you.
You've got this.
You can return to this meditation any time you need.
Before the test,
The night before,
Or whenever you notice anxiety arising.
You are worthy of this pause and this breath and this kindness towards yourself.
Thank you.
