Here is a nice short mindfulness practice for your exams.
A practice that you can play just before you're revising.
Something to play in your night time,
Bedtime routine,
Relaxing before bed.
In the mornings,
On the way to your daily activity.
And more importantly,
If this is practiced over time.
In the waiting for the exam,
In the sitting down in the room.
And just before opening the first page and commencing the first question.
First of all,
Let's begin by bringing attention to our whole bodies.
Wherever we are right now.
We may be standing,
Sitting or lying down.
And keeping awareness to notice just how the body is in this moment.
And while keeping a gentle awareness of how the body is.
I wonder if we can begin to notice a little more focus now onto our breathing.
Just slowing down.
Following the breath all the way in and all the way out.
Drawing the breath into the body.
And as we release the breath,
Imagining the whole body soothing,
Relaxing and calming.
Holding these two experiences together,
Sensing the body and breathing.
And I wonder if we can keep these experiences in our awareness.
But now just slightly in the background.
Still sensing the body.
Still noticing the breath.
Gradually opening our eyes,
If they've been closed.
Or just remaining open and paying a little attention on purpose to our visual field of view.
And perhaps without trying to look too hard,
Noticing what our vision is drawn towards.
Just noticing colours,
Texture,
Shadow.
And bringing awareness of sound around.
Our breathing and the sense of the body altogether.
If we can.
And just remaining in this place,
Quite gently.
Noticing any pull towards destructive thoughts or destructive sensations in the body or strong emotion.
Allowing everything to be here at once.
Together.
And then slowly disengaging on purpose.
Sitting quietly and commencing the task ahead.
