Calming A Busy Mind During Exams

This guided meditation is for students who are experiencing exam stress and includes a body scan to help relax the body and to quieten the mind. The meditation is designed to make you feel more relaxed bringing a pause to the tension that you are currently feeling. It can be listened to when you are experiencing exam stress and maybe helpful before sleep.

Original music by John Hare

Transcript

Calming a busy mind during exams. My name is Jenny Radica, And this is a meditation which includes a body scan to help relax the body and to quieten the mind. The students who are experiencing exam stress. The meditation is designed to make you feel more relaxed, Bringing a pause to the stress and anxiety that you are currently feeling. It can be listened to daily or when you are feeling stressed and anxious. And it may be helpful to listen to before you're about to go to sleep. Please know that you are not alone in feeling this. Listen to my voice and I will guide you gently. Let's begin. Finding yourself a comfortable position. In a quiet and safe space away from noise and distraction. I invite you to close your eyes if that feels comfortable. Or you can look down if that feels better. Coming within the body. Noticing how the body feels now that the eyes are closed. Shutting out any distractions. Noticing the breath coming in and away. The passage of breath flowing in and flowing out. No need to change or alter the breath. As you exhale the breath, Allow the body to sink a little deeper into the surface beneath you. Noticing the mind. And if the mind continues to be busy, Which minds often are. Then see each thought as an autumnal leaf dropping into a stream and floating away. No need to engage or attach to these thoughts. Just seeing them pass by like a leaf on a stream. Starting with the crown of your head. I encourage you to invite relaxation into your body. Flowing down from the top of your head to your forehead. Eyebrows. Eyes. Cheekbones. Nose. Moving the jaw gently from side to side. Loosening any tightening. Your face fully relaxed and soft. The relaxation moves to your neck and shoulders. Inviting all tension to leave your neck and shoulders. Moving to the tops of your arms, Elbows, Forearms. Back of the hands. Palm of the hands. Until it reaches the end of each fingertip. Relaxing your chest, Ribs and belly. Letting the belly be soft. No hardness in the belly. Allowing the belly to move freely with your breathing. Relaxation traveling down your legs, Knees, Shins and ankles. Inviting relaxation into both legs. The relaxation touching your ankles, Tops of your feet, Soles of your feet. Inviting all tension to leave your body. From the tips of your fingers to the tips of your toes. Warm, Sinking deeply into the surface beneath you. No need for holding. Letting the body relax. Coated in this warmth of relaxation. Resting the body now in deep relaxation and finding your peace. Finding your peace. Resting is as important as activity. Letting your body recover, Rest and heal. Bringing a pause to your day. Observing the breath coming in and away. Start deepening the breath, Bringing fresh oxygen back into your body. Circulating this peace and relaxation around your body. Bringing awareness back into the room that you are in. Slowly observing the noises around you, Bringing them back to your attention. Noticing how the body and the mind feels. Start moving the fingers and the toes, Awakening the body. Slowly opening your eyes. Knowing that you can come back to this meditation at any time, Day or night.