Before an exam or interview

Before an exam or interview. This track is for the minutes before a test of some kind. An exam, an interview, a viva, a presentation. The body often gets ready before the mind does: fast heart, cold hands, a tight stomach. That is the body preparing, not the body failing. Sitting or standing, eyes open or closed, whichever suits where you are.

Start with the feet. Both on the floor. Press them down a little, and feel the floor press back.

Now the breath. Do not take a big breath in. Breathe in normally, and breathe out slowly, longer than the in-breath.

Again. In, normally. Out, long and slow.

And again. Keep the out-breath long.

Keep going. Feet on the floor, long breath out.

The heart may still be fast. It does not have to slow down for you to do well. Let it be fast, and keep breathing out.

Now the hands. Open them if they are tight. Shake them out once if you can, or press the palms together and release.

Let the shoulders drop. Let the jaw go loose.

Now one sentence. In your head, say one thing you already know. Something you have studied, or one answer you are sure of.

You know more than that. Hold that one as proof.

One more thing, in case the mind goes blank. A blank is not the end. It is the body's alarm going off, and it tends to pass if you give it a moment. If it happens, feet on the floor, one long breath out, then read the question again from the start, or ask for it again. The words usually come back once the breath has slowed.

Feet. Long breath out.

When you are ready, open your eyes if they were closed. Look at one ordinary thing in front of you. Then walk in. The preparing is done. Now you do the thing.