Welcome.
I'm Dr.
Stacey Dutton,
Neuroscientist,
College Professor,
And Wellness Guide.
I'm here to help you get ready for your upcoming exam.
Together,
Let's create a moment of calm and connection,
Inviting clarity and balance into your day.
Today,
We'll do a guided meditation that's designed to help you release any stress or anxiety you may be holding onto as you prepare for your exams.
This practice will help you feel calm,
Centered,
And ready to approach your exams with clarity and focus.
I invite you to find a comfortable position,
Either seated or lying down.
Let's begin.
So first,
Let's start with a few gentle breaths.
So begin to take a deep breath through your nose,
Feeling your lungs completely with air,
And then slowly exhale through your mouth.
And just continue to do that throughout the rest of our practice.
And with each breath,
Allow yourself to sink deeper into relaxation.
Let go of any tension in your body.
Just continue to breathe.
Feel your body supported by the ground or chair beneath you.
And allow yourself to just completely settle into this present moment.
Now bring your awareness to the top of your head.
And begin to slowly scan down through your body.
Notice any areas of tension or tightness.
As you exhale,
Imagine releasing that tension.
Soften your forehead,
Relax your jaw,
And let your shoulders drop down away from your ears.
Feel the muscles in your arms and chest begin to loosen.
And with each breath,
Let any tightness just completely just melt away.
Continue down your body.
Release your belly,
Your hips,
Your legs,
And finally your feet.
Let your whole body be at ease,
Calm,
And settled in stillness.
Now bring your focus to your breath.
As you breathe in,
Imagine breathing in calm,
Peaceful energy.
It fills your entire body with a sense of ease and clarity.
As you exhale,
Let go of any worries or stress.
Inhale deeply,
Inviting calm and focus.
Exhale fully,
Releasing all anxiety and self-doubt.
With each breath,
You feel more grounded and more confident.
I'm going to say a few affirmations to help prepare your mind,
Body,
And spirit for this test.
Feel free to repeat the affirmations or just allow the energy of my voice to sit with you.
I am capable and prepared.
I trust myself and my knowledge.
I can approach this exam with calm and focus.
I release all fear and welcome clarity.
I am resilient and ready to succeed.
I embrace each question with confidence and insight.
I remain grounded,
Focused,
And open to positive outcomes.
You are ready,
You are steady,
And you have everything you need.
Now slowly begin to bring your awareness back to your body.
Feel the ground beneath you,
The air on your skin,
And the calmness within you.
When you are ready,
Gently wiggle your fingers and toes and slowly open your eyes.
You are centered,
Confident,
And prepared to move forward with clarity and focus.
Remember this feeling is always within you,
Accessible anytime you need it.
Take it with you as you approach your exam.
As we complete this exercise,
I want to invite you to reflect on the following journal prompt.
What aspects of your approach supported you best?
Just take a moment to acknowledge those practices,
Study habits,
Or thoughts that kept you steady during this period.
Know that these resources are always available for you to call on again and again,
Both for future exams and other challenges in life.
Thank you for meditating with me today,
And good luck on your exam.
