Alternative MethodsConventional Methods
Subscribe to our newsletter
The latest Core Spirit news, articles, and products, sent straight to your inbox.

Guided meditation to relieve exam stress
Jun 17, 2018

Lydia Gill
Core Spirit member since Dec 24, 2020
Reading time less than 1 minute

In stressful environment of school exams, taking time out to de-stress is equally crucial for the body and mind. Experts state that guided meditations go a long way to calm the anxious nerve, alleviate stress and boost the attention among students.

Certified meditation yoga and master coach Mahua Deb states, “A typical hour-long meditation session for children and adolescents should begin with some physical activity, warm-up, dance or laughter yoga to satisfy the ‘rajo guna’ or their need to do some activity or movement. It also helps to take away any inhibitions the child may have and make them more receptive to the practice.” She recently ran a meditation session for the intermediate students of Ameya World School in India.

Breathing techniques

According to her, some breathing techniques such as square breathing also called box breathing or humming or chanting of mantras help calm the brain and remove distractions by focussing on breath. Silent sitting promotes positive results and permits the participant to assimilate the impact of their last practices. The session may finish with a 20 to 30 minute yoga ‘nidra’ meditation or white light meditation, which can be guided by the instructions from the meditation master.

Deep relaxation

“All these techniques promote deep relaxation, feeling of solace and negative emotions like anger, fear are reduced,” Mahua points out. “It is a good idea to keep short modules of various meditative activities in one hour long meditation session to hold the attention of the child and yet providing all the benefits of mindfulness to them,” she clarifies. Active guided meditation is increasingly being viewed as a method to offset exam stress with more schools embracing the idea. This could be practised by kids as young as six years old.

Mahua adds the benefits of such brief and periodic meditation can be realised instantly by performing a breathing cycle each minute test at the start of the session and then in the conclusion of the session to view how the breath cycle reduces. (Breathing cycle each minute is the number of inhales and exhales performed per minute, simply by counting the number of times the chest rises in a minute). The average resting breathing cycle for older kids and adults is roughly 12 to 20 per minute.

Leave your comments / questions for this practitioner

To write a comment please
Category filter
Concern filter
Type filter

All categories

Related Articles

View All
3 min.
Chakra Meditation
Jan 13 2021
Chakra Meditation is great for anybody. Here is why

Chakras are the seven main energy centers in your body. In fact, you can actually feel them in your body. They impact and are influenced on by every sense, experience and feeling you have. You know when you have a “gut feeling” about something? That’s one…

Demi Powell
2 min.
Dynamic meditation
Jan 21 2021
Steps to finding inner peace

“What I do is sort of like dynamic meditation. I confront the useless beliefs and ideas you cling to, in a way that you’ll react. After you’ve gotten all your pent-up emotions out, then you’re more open to what I have to say.”

I was on the receiving end …

Demi Powell
3 min.
Zazen Meditation
Jan 21 2021
Zazen meditations – general overview

Practicing the Breath

Begin rocking the body back and forth, slowly, in decreasing arcs, until you settle at your center of gravity. The mind is in the hara, hands are folded in the cosmic mudra, mouth is closed, tongue pressed on the upper palate. You’r…

Demi Powell
2 min.
Breathing Meditation (Pranayama)
Apr 10 2022
Your breath matters

The room was full of people, sitting, lying and a few moving around on their mats. Some were wailing, some crying, others laughing and yet others in a state of deep trans with their eyes rolled slightly inwards. The shaman cruised slowly through the room …

Dini Narayana Martinez
Registered individuals enjoy all the possibilities of Core Spirit.