Meditation For Releasing Stress And Anxiety Around Exams

Guided Meditation and visualisation that allows you to disconnect from fear and worry around exams . Includes practical tips and insights to help reset your brain and mindset to set yourself up for success .

Transcript

Hello,

I am Kate from Home To You Healing and Home To You Meditations.

Welcome to this short guided meditation for use around exam times.

Today let's see if together we can relieve any stress,

Worry or fear that you may be experiencing around exams,

Whether they are in school,

College,

Work or state exams.

This can be a very stressful time,

But the more stress and fear that we hold around anything,

The more dread and anxiety we can create within ourselves.

This includes exams.

So it's really worth switching up our brains and changing our mindset towards them.

Everything is energy,

Including information and knowledge.

The more calm and relaxed we are,

The easier it is for energy to flow,

In this case information and knowledge.

So when you get into that exam,

Remember this and take a few nice deep breaths and just let the information flow.

Just some points to remember around exam time.

They are not the definition of all that we are.

Now I understand that they may be necessary to move forwards in the next steps on your path in life,

But honestly there are so many ways to move towards what you want,

That this is just one way.

Exams are not to find out what you don't know,

They are there to allow you to share what you do know,

So breathe and relax and simply let it flow.

Around exam time,

Make sure that you are giving yourself plenty of basic self-care.

If you have family and friends support,

Accept it gratefully.

Eat nutritious foods,

Drink at least 2 litres of water a day.

The brain is 85% water,

So hydration is essential for proper brain function and memory recall.

If you have a study schedule,

Take regular breaks,

Get some exercise,

Walk in the fresh air,

Listen to the birds,

Nature is the perfect antidote to stress of any kind.

Yoga,

Pilates,

Gentle stretching exercises and of course meditation and deep breathing exercises are also very helpful tools to get you through these days.

Try to get as much rest as you can.

The power of essential oils can be fantastic at times of stress also,

Using lavender or roman chamomile can help you to relax and sleep well.

Rescue remedy or five flower essence are also wonderful supports in times of worry and stress.

And the essential oil of rosemary is known throughout the ages for sharpening memory recall and helping with concentration,

So you could sprinkle a few drops on a tissue to take into the exam with you and as you read your questions,

Inhale it with deep breaths and let it unlock your brain.

And just a word of caution for the use of rosemary oil,

Not to be used in pregnancy or for anybody with epilepsy because it is super stimulating.

Okay,

So let's do a short guided visualization now that you may use in these days to help you to relax,

Release fear,

Center yourself and bring towards you success in your exams.

Let's get comfortable.

Make sure that you won't be disturbed just for a little while.

You may lie down or sit in a comfortable position and gently close your eyes.

Take a nice deep breath now in through your nose and breathe or sigh it out through your mouth.

Perfect.

And breathe in and beautiful.

Now one more big,

Deep cleansing breath in,

Releasing now all the stress,

Worry,

Anxiety.

Relax and let your body soften now,

Sinking into the surface beneath you,

All the muscles and organs relaxing,

Releasing any tension or tightness.

Feel your mind slowing down now and relaxing,

Releasing any thoughts or mental chatter.

Breathe in and as you breathe out,

Imagine,

Sense or feel beautiful roots coming from the soles of your feet and going down deep into the earth,

Down,

Down,

Down,

Connecting into the heart of the planet.

Feel yourself sinking deeper and deeper.

You are grounded,

Safe,

Solid.

And from this safe solid space,

Let's take a journey into the near future.

Imagine that you are just waking up in your own bed.

Feel the comfort of the soft sheets beneath you and the duvet or blanket around you,

Soft,

Warm,

Comforting.

It's morning,

The morning of your very first exam.

And as you stretch out your body,

Thinking of the day ahead,

You feel a little flutter of nerves or excitement,

Maybe nervous excitement.

That's okay.

It's normal and natural.

It's your body's way of preparing you now to do your best.

You take a few deep,

Slow breaths in and out.

Getting ready now to face your day.

Observe yourself as you shower and dress,

Having breakfast,

Getting everything ready now to go and take your exam.

Visualize your journey and the route that you normally take to your school or examination center.

See now the buildings and the streets just pass by.

As you finally arrive outside of the building,

You're feeling grounded,

Safe,

Calm and relaxed and confident.

And you go inside and you're shown to your desk.

You sit down,

Placing everything you need to your hand,

Your water,

Pens,

Your watch,

Anything else that you will need for this particular exam.

You're all set.

You look at the clock now and you notice that it's just time for the papers to be given out.

And the examiner begins to pass out the papers from one student to the next.

And at last,

Your paper lands on your desk.

You take a nice deep breath in,

You're calm and relaxed,

Confident and you begin to read through the paper.

Taking your time,

You read through your questions and you decide where you are going to start.

You pick up your pen and you start to write and you notice that the tighter you grip your pen,

The more and more relaxed you become.

Your pen begins to fly over the pages as you write down all the information that's needed.

And you're feeling safe and calm and relaxed as the words flow onto the pages easily and effortlessly.

Simply allowing all the information that you have absorbed through listening,

Through learning,

From witnessing,

All the knowledge and wisdom that's stored in your memory banks and your cells to just flow now.

It's easy.

You have finished your first question.

This is all going so well.

You allow yourself a tiny smile.

It's quiet except for the rustling of papers and the tick of the clock.

You take a little break from writing and flex your wrist and take a nice deep breath in.

You look at your questions again.

There's no need to panic.

If you've read something that you're not sure of,

Just leave it to last.

It's fine.

Concentrate on what you know.

Allow the answers to flow.

And again,

Now you're writing.

You're writing,

Your hand just flying over the pages with the pen,

Releasing all the pools of knowledge and information easily.

You know that if at any moment you feel stuck or afraid,

You can pause for a second,

Flex your wrist and breathe.

Perfect.

You check your time now and see that you still have plenty of time to check over your questions and answers again.

And you scan over the papers for one last time.

And now,

The examiner is giving the final call,

Signalling the last few minutes to wind up your work.

And that feels okay.

It feels okay that you have poured out your best.

You are willing to release it here,

Now,

Today and sign off on this first exam and let it be in the past,

Knowing that when the next one comes,

You will deal with it in the very same way,

Easily,

Effortlessly,

Confidently.

It's time to gather all your things now and head home.

You're feeling lighter,

Freer and relieved.

Now that you know you can do this,

You can cope with this taking it all in your stride.

Well done.

And slowly now and in your own time,

Become aware of your body and the surface beneath you.

Wriggle your fingers and your toes and take a nice deep breath in and out.

You can have a gentle stretch and come back to the present moment,

Fully awake,

Fully aware,

Calm and relaxed.

Wishing you every success in your exams.