Begin by sitting comfortably.
Take a nice deep breath in through your nose and exhale slowly through your mouth.
Again,
Inhale and exhale.
Let that breath flow evenly and effortlessly.
And as you sit here,
Let your body begin to relax.
Feel your body soften into your chair.
Let your eyes gently close,
Allowing your breath to deepen,
Your shoulders to drop,
Your jaw to saking,
Your face is soft.
Take the attention to the top of your head and now imagine a wave of relaxation that starts there and gently moves down through your whole body.
It slowly progresses down your face and the back of your head,
Your neck,
Across your shoulders,
Down your arms,
Fills your chest,
Your abdomen,
Down each leg all the way to your tippy toes.
With each breath,
You find yourself becoming more grounded,
More peaceful,
More open.
Now bring to your mind your upcoming exam,
Test or assessment.
Picture it in your imagination,
The space,
The paper,
The pen or perhaps the computer.
Feel the environment,
Hear the sounds,
Smell the smells.
As you see yourself in that space,
You notice how calm and focused you are.
Your breathing is steady.
It's not shallow,
Forced,
But a beautiful even pace.
You feel capable,
Prepared.
Your mind is clear and ready and you begin this task with confidence.
Each step or question brings you into clarity.
You trust in your preparation and you stay present,
Not wondering about how you got here and not worrying or being anxious about the future.
Just here in the moment.
Repeat silently to yourself,
I am calm and centered.
I am capable of doing my best.
I trust myself to do what is needed.
I let go of perfection and embrace growth.
Pause as you let these words settle into your subconscious.
And now visualize yourself finishing an exam or task and that sense of pride.
You've done your best.
You've remained calm and composed.
And as you turn in your paper and exit the room,
You feel the lightness and the satisfaction from a job well done.
Take a moment to anchor in this feeling.
Place your hand on your heart or your beddy.
Feel the warmth,
The strength,
The belief in yourself.
Turn up the color on this picture.
Turn up the sounds.
Turn up the smells.
Turn up those positive feelings.
And as you slowly begin to wiggle your fingers and toes,
You bring your awareness back to your physical body and the seat where you remained.
Take one last deep breath,
Ready to open your eyes,
Facing the task at hand with clarity,
Composure,
Trust,
Faith.
You can perform and do your best.
Best wishes.
