Hello and welcome to this meditation to help ease exam anxiety.
You can use this meditation in the lead-up to your exam to prepare the mind for a much more positive outcome and experience.
To begin get into a comfy position,
Let the body settle and take a deep cleansing breath in and a long breath out.
Let the breath then settle into its own natural rhythm and allow the eyes to comfortably close and just become aware of the body.
Let any tension in the body just melt away.
Allow it to soften,
To relax.
Notice your breath flowing in and flowing out with each breath,
Letting yourself go deeper into relaxation.
Now imagine you're in a comfortable seat like a sofa or armchair,
Looking at a big TV screen.
On the screen is a picture of the exam room you'll be in.
Look at what you see.
Shapes,
Colors,
Other people.
Notice what you hear,
The sound of pens writing,
A few footsteps of exam invigilators,
The occasional cough or sniff.
Now make that more pleasant,
More relaxing,
Using your imagination.
Change the colors of the room to ones you want,
Make them as bright as you want.
Now change some objects in the room,
Maybe make the exam seats into more comfortable seats like the one you're watching TV in.
Change whatever you want now,
Make it fun.
Add cushions,
Drinks,
Snacks,
Wall decorations,
A furry pet curled up next to you,
Music.
Change the scene into something fun and supremely relaxing.
Take some moments to let your imagination loose now.
Then once you're happy with your exam scene,
With your imagination,
Move yourself into it so you're sitting at an exam table in your comfy seat with all the objects and sounds you've added.
Sit there and just enjoy your surroundings.
Add anything else into the moment that you find entertaining as you sit there in this very different room.
It's yours to create.
Take in all the sights,
The sounds and the feelings of relaxation in the body.
Feel both the fun and the relaxation.
You can let yourself do the exam paper now with all your comforts and swirling imagination around you.
Feel yourself comfortably reading the questions,
Ideas easily coming to mind,
So relaxed.
Deciding on your answers,
Then writing those thoughts fluently and easily.
And as the time goes by,
You soon realize you've finished with time to spare.
Calmly checking through your work,
Relaxed.
Looking around you at your scene,
Your funny exam hall,
Realizing that you can imagine this whenever you wish.
Even in the real exam,
You can imagine your seat,
A cuddly pet,
Music,
Anything that would then change your reality as it changes how you feel.
Bring these ideas and relaxed feelings back with you now,
Back to you watching the scene on TV and then back to being aware of your body in the present moment,
Resting comfortably.
And as you rest there,
Gently bringing your awareness back to the normal feelings of the body,
You can now let yourself contemplate how powerful your mind actually is.
How thoughts affect how we feel and how we can change our thoughts.
So we can change how we feel.
We can feel more relaxed,
More calm.
Our imagination can conjure such fun,
Entertaining thoughts.
We can play with them,
Creatively empowering our experience.
Allow your mind to drift to these ideas,
Feeling the power within to relax more,
To have more positive experiences.
The mind quiet and calm,
Drifting pleasantly,
Softly into a sleep that will nourish your body and mind.
Easily flowing more and more deeply into relaxation,
Letting go,
Knowing you have everything you need to do your best.
Relaxed,
Calm,
Drifting,
Creating your own positive moments,
Allowing you to even further relax.
