Background
Your notes are packed, your stomach is fluttering and your mind keeps jumping to the questions. A short guided practice to slow down, steady the breath and walk into the exam room with a clearer head.
Read along
Close your notes for a moment. Whatever you know, you already know it.
Sit back, and let your hands rest in your lap.
Notice how your body feels right now. Maybe your heart is a little fast. Maybe your shoulders are up near your ears.
That's alright. It means this matters to you.
Let your shoulders drop, just a little.
Now breathe in slowly through your nose…
and let the breath out through your mouth, longer than it came in.
Again. In…
and out, slowly.
One more. In…
and all the way out.
Now bring your attention to your feet. Feel them resting on the floor.
Feel the weight of your body in the chair. Solid. Supported.
Your mind might keep jumping ahead to the questions. Every time it does, just come back to your feet.
You don't have to remember everything right now. You only have to be here.
When the exam begins, you'll read one question at a time.
If a question feels hard, you can skip it and come back later. Many people find the answer arrives once they've relaxed a little.
If your mind goes blank, put your pen down, and take one long breath out. Then read the question again.
Let's practise that once now. A long breath in…
and a long, slow breath out.
Now picture yourself at the end of the exam. Putting your pen down. Walking outside. It's over.
Whatever happens today, it is one exam. It doesn't decide who you are.
You've studied. You've shown up. That's already something.
Take one last slow breath.
When you're ready, open your eyes, and go and do your best. That is all anyone can ask.