Welcome to this short meditation exam prep and success.
Five is the magic number with me Brenda Rock.
Come to find yourself in a comfortable seated position.
This may be on the ground or in your chair.
You may even like to do this practice lying down.
Come and find yourself in your comfortable position.
Eyes can be open or closed.
Let the awareness move down to the feet.
If the toes a little wiggle and then relax the toes and come to sense feel or imagine what's happening in and around the feet.
Temperatures,
Textures,
The weight of the feet where they rest.
If they are making contact with other parts of the body.
Then bring your focus to where your hands rest.
Can you begin to notice the hands?
Bring the awareness in and around the hands.
Sense,
Feel or imagine what is happening in and around the hands.
The backs of the hands,
The palms of the hands,
Where they rest.
Any other sensations.
And finally,
If you are seated,
Noticing the steady solid support of the chair underneath you or the floor.
And if you are lying down,
The support of where you are lying down.
Turning the attention now to the breath.
Beginning to watch the body breathe itself.
Perhaps noticing each breath in and each breath out.
And where this movement of breath is for you.
If it helps you to connect a little bit more with this,
You might like to place one hand on the center of the chest and one hand on the belly.
And you notice where this movement of breath is for you now.
Is it in the chest?
Is it in the belly?
Is it both?
Maybe it is,
Maybe it isn't.
Maybe there's a whisper of air in and out through the nostrils.
Cool air on the inhale,
Warm air on the exhale.
And now we take a little bit more control of this breath.
How would it be to gently,
Slowly lengthen and deepen the breath,
Breath by breath.
Inviting a little bit more spaciousness and expansion on the inhale.
And a little bit more grounding or letting go on the exhale.
Slowly and gently lengthening and deepening the breath.
We are now going to do a breathing exercise that will require us to breathe in through the nose and then out gently through the mouth.
The breath will be for a count of five.
The next time that you breathe in,
Inhale two,
Three,
Four,
Five.
Exhale four,
Five.
Three,
Two,
One.
Inhale two,
Three,
Four,
Five.
Exhale four,
Three,
Two,
One.
Inhale two,
Three,
Four,
Five.
Exhale four,
Three,
Two,
One.
Inhale two,
Three,
Four,
Five.
Exhale four,
Three,
Two,
One.
Inhale two,
Three,
Four,
Five.
Exhale four,
Three,
Two,
One.
Let go of that practice.
Allow the breath to come back to its everyday pace.
Breathing in and breathing out.
I am now going to read out some affirmations.
Affirmations are sentences that you say to yourself in the positive and present tense.
You might like to repeat these mentally after me,
To yourself or out loud.
I am always relaxed during exams.
During exams,
I recall information quickly and easily.
During exams,
I recall information quickly and easily.
My memory is sharp.
I focus well to get good results.
I am relaxed during exams.
I am relaxed during exams.
We are now going to do a visualization and you may choose to visualize yourself getting your good results or finishing your exams.
So seeing yourself in your imagination,
Where you are,
What's around you,
Who may even be with you.
See yourself receiving your good results.
How does this make you feel?
What does this feel like?
Can you begin to develop a felt sense in the whole body of what this is like?
This is like you getting and receiving your good results.
How that is in the whole body as if it is happening right now.
As if it is happening right now.
Then giving yourself a big breath in and a big breath out.
Begin to welcome in five sounds that you can hear around you.
Five sounds that you can hear around you and you may have to strain the ear slightly to take in the ear slightly to take in these sounds.
Can you welcome in five smells?
This one sometimes is a little bit harder to do so don't worry if you don't get up to five smells.
Five smells around you.
If you have had the eyes closed,
Very gently open the eyes and begin to take a look around the space that you're in.
Pick out five things that you can see and as you let your vision rest on each item,
Take in this item completely as if it's the first time that you have ever seen it.
Take in texture,
The shape,
The color.
Five things that you can see around you.
You may keep the eyes open to a gentle gaze or if you like close the eyes again.
And now this time five things that you can actually touch or feel.
Five things that you can actually touch or feel.
This may be your clothing,
The fabric of maybe trousers or a skirt that you're wearing.
Five things that you can feel to touch.
Bring the attention now back to the breath.
Noticing each breath in and each breath out.
And repeating to yourself again mentally or maybe you might like to say this out loud,
Maybe even shout it out.
I've got this.
Five times.
I've got this.
Five times.
Coming back now again,
Bringing the awareness back to where you are.
Invite a little bit of movement into the fingers and the toes and if you feel like giving yourself a big stretch,
Give yourself a big stretch.
If you've had the eyes closed,
Slowly gently opening the eyes,
Welcoming yourself back.
Take a moment now to acknowledge that you have taken this time to do this practice of meditation,
Exam prep and success.
Five is the magic number and I wish you the very best in your exams and your results.
You've got this.
And thank you.
From me,
Brenda Ruck.
