Welcome back to the Mindful Without Tests series of meditations.
Let's start with a deep breath in,
And let it go.
I have to start by saying that if stress is getting in the way of you living your life,
You might want to see a doctor.
If you see a doctor,
You should let her or him know about these meditations.
This time I want you to watch your breath coming in and going out.
Deep breath in,
And let it go.
Again,
I'm trying to give you many tools in your toolkit.
So when you get to the exam,
You have a variety of options to choose from to let go of the stress,
To get back to the test,
And to show them what you know,
Because you know so much.
This time I want you to notice,
Where did you notice your breath?
At your nose,
And your chest.
As your belly expands,
It contracts.
Deep breath in,
And let it go.
You should try to practice this many times before the exam.
So when you get to the exam,
It's second nature.
You can do it.
Without any problems,
You know exactly what to do.
You're ready.
So I want you to picture yourself sitting in the exam room.
You're going through the questions,
They're getting a little bit harder each time.
And your thoughts are starting to go a little bit crazy.
Like you can't do this,
You don't know what to do,
You don't know the material,
Even though you do.
And your thoughts just kind of get out of control.
You're worried,
You're frightened,
You can't calm down,
You can't think reasonably.
And what I want you to do now is deep breath in,
And let it go.
You're a little bit more in control of your thoughts.
And that's how you get out of the spiral of panic.
Let's try this again.
Picture yourself in the exam room.
You look down in front of you,
You see the questions,
The test booklet,
Pens,
The pencils.
You look around,
You see the other students.
Up front is the whiteboard,
And your teacher,
Or the proctor.
And you realize your thoughts are getting away from you.
You're worried about this exam.
You're frightened,
You might not do well.
You're trying to calm down,
But it's not working.
And now,
A deep breath in.
And let it out.
Again,
Deep breath in,
And watch where it comes.
And as you breathe out,
What do you notice?
You're a little bit more in control of your thoughts.
One more time.
Let it go.
And now you're ready to show them all the knowledge that you know,
That you studied,
That you worked hard to understand,
And still on this test.
I give you some little hug.
Say to yourself,
I love me.
I appreciate my hard work getting ready for this exam.
I appreciate that I put in the time and the effort,
Both to know the knowledge and to have the right mindset.
Good luck in your exams.
