| Exam time is per definition filled with stress and tension. This week, we bring you a suggestion to help you cope: meditation. For those who have never come across it, it may sound strange at first. Do try it. You may be surprised at the difference it can make. Our emotions can be overwhelming. Sometimes they take over the whole of you, making you feel as if you have no control. You can train your mind not to let that happen. It’s very simple. Everyone can do it.  Sit down in a quiet space, on the floor or in a chair, with your back supported. Set an alarm – start with five minutes; you can make it more as you get used to the practice. Now forget the time: the alarm will tell you when it’s up. Close your eyes. Feel your body resting on the earth. Breathe in, drawing the strength and solidity of the earth into yourself. Breathe out, letting your tension and anxiety flow out with the breath. Do it again, and again. Strength and support in, tension and anxiety out. Strength and support in, tension and anxiety out. Then simply focus on your breath. In, out. In, out. You may become aware of your heartbeat in the little pause before the in-breath. In, out. Accept where and who you are in this moment. Do not fight it. Do not fight any thoughts. Let them be. In, out. Heartbeat. In, out. If your thoughts return to whatever is worrying you, don’t fight it. Instead, imagine that you yourself are the centre of a big wheel and the issue worrying you is out there on the rim. You can see it, you know exactly what it is, you will get back to it, but in this moment, it does not take over the quiet centre. Let it go. Return your attention to your breath. In, out. A heartbeat. In, out. You are the centre of the wheel, the quiet centre. Everything else is out there on the rim. In, out. In, out. In, out. If you practise this regularly, it will become easy to calm yourself down when something stressful happens. Close your eyes, breathe. Withdraw in your mind to your quiet centre, even if it’s just for a few seconds. It can work wonders. To help you get into this new habit, we have recorded the above message. You can listen to it here. Good luck with the exams. We are all rooting for you! The GRAD team Click here to check out our podcasts If you like our content, forward and share!   GRAD – your guide to university success is a partnership project of Ruda Landman, StudyTrust, Van Schaik Publishers and Capitec Bank |