Short Pre-Exam Meditation

Listen to this quick meditation just before stepping into your exam or test. It will help you to calm your mind, and regulate your nervous system so that you can access the parts of your brain that have already learned everything you need to know. Good luck!

Composer: Music Of Wisdom

Transcript

You're about to go into your exam.

Take a couple of minutes now to centre yourself with a breathing exercise and to check in with your positive mindset.

I want you to take a steady breath in for the count of four.

Hold it at the top for a count of four.

Release it slowly for a count of four.

And hold it at the bottom for a count of four.

We'll do it together.

In.

Two.

Three.

Four.

Hold.

Two.

Three.

Four.

Out.

Two.

Three.

Four.

Hold.

Two.

Three.

Four.

That's it.

I want you to continue breathing in this way while I repeat a handful of affirmations.

You can repeat them after me,

Out loud or in your head.

I am prepared.

I take exams,

One question at a time.

I am capable of recalling the information I need with ease.

I am good at managing my time and pacing myself.

I am capable of staying focused and motivated.

I am proud of the effort I have put into my studies.

I am resilient in the face of unexpected questions.

I am surrounded by the support and encouragement of my teachers and friends.

I can choose to take a breath at any time.

Remember,

When you're feeling stressed or anxious,

And your body goes into a fight or flight state,

Your brain cannot find intellectual information because that part of your brain shuts down in favour of the more primitive,

Primal,

Life-saving response.

You can reverse this with steady box breathing,

Just like we started this meditation.

This tells your nervous system that there's nothing to worry about and that you are safe.

Remember,

There's no tiger in the exam room.

You are safe.

Come back to your breathing anytime you need to.

It's always there as a guide and support,

As a reminder to your nervous system that everything is okay.

Keep breathing calmly and steadily,

And remember that you've worked hard to get to this point.

Everything you need to know is there.

Good luck in your exam.