4 Meditation Techniques to Stay Calm & Ace in Exams

Success in exams is intricately linked to a student's mental state during the exam period, surpassing all other factors. It hinges on the power of presence of mind. The intense pressure to excel in exams can easily overwhelm anyone. Achieving success requires discipline, determination, and a tranquil mind.

Meditation stands out as one of the most accessible and straightforward tools for individuals of all ages to find stability amidst any turbulence, not limited to exam stress. Here are 4 Best Meditation Techniques for students to stay calm and enhance concentration during exams. 

1. Mindfulness Breathing Meditation

This is one of the oldest meditation techniques used all over the world. Mindfulness breathing meditation requires awareness and concentration. Performing this meditation for 7 minutes twice a day can give you following benefits:

• Gets your creative juices flowing that can help you plan and execute your studying timetable better
• Stimulates a problem solving mindset that will help you excel in the practical subjects
• It gives you a sense of clarity which is indispensable to performing well while appearing in exams

How do do it 

Sit erect with a straight spinal cord position comfortably anywhere you prefer. Close your eyes and take slow deep breaths. Inhale, exhale, and feel deeply all the thoughts that come in your mind. Initially it can be difficult to control your thoughts constantly hitting you but keep going. You will certainly get better at it. Focus on the inhales, exhales, and the spaces between them. 

2. Chanting/Mantra Meditation

It is the easiest to practice. Mantra Meditation is basically constantly repeating a particular shloka, sentence, a phrase, or even a simple sound such as “Oooommmmmmm”. Sit very comfortably at a place of your choice or one can also use beads (Mala) to perform this meditation. 

The beauty of this meditation is it helps you pinpoint a particular problem you are facing and helps you to find an effective solution to that problem. Once you repeat a particular Mantra (Sentence/Slogan/Shloka) over and over again, it gets so deep rooted in your mind that your belief is changed. For instance, you are a student having a strong feeling that you lack the memory power required for studying well. Practice Mantra/Chanting Meditation with the phrase ‘I am the master of my memory’ or ‘I am focused’ . Another example would be a student struggling to manage anxiety can chant ‘I only focus on what I can control’.

Mantra Meditation generates various waves in the brain which help it function better. A small study on 15 adults showed wonderful results of Mantra Meditation in the duration of 8 weeks of practicing it. Begin your journey to experience the difference.

3. Focused Object Meditation

If you are wrestling with procrastination as a student, Focused Object Meditation may be the best for you. This meditation simply helps you get smarter. Wondering how?

• Focused Object Meditation stimulates the anterior cingulate cortex (a part of the brain) which helps our body detect errors, overcoming addiction, impulse urges - for example eating junk food
• This meditation trains the brain to find solutions to the problem quicker and in a smarter way
• Greatly improves your focus. Works on your ability to be in the moment completely which is pivotal to doing well in exams
• It decreases activity in the part of brain responsible for mind wandering

How to do it right

• Find a quiet, comfortable place and a physical object to focus on. A burning flame is one of the most preferred and best objects to focus on
• Begin with short sessions - Five minutes initially
• Keep your uninterrupted gaze on the object without touching it. Observe it thoroughly as the thoughts in your mind shuffle. 
• Explore all the possibilities of thoughts entering your mind and think deeply

The aim is to direct the mind away from distractions and promote a state of heightened awareness.

4. Pranayama/ Box Meditation 

Pranayama is an ancient Indian Yogic technique to calm the nervous system with a breathing pattern. It is best for students worrying too much about the exams. This technique is also called Box Meditation as it entails 4 - 4 - 4 - 4 phases of controlling your breathing rhythm. Inhale for 4 seconds, hold that breath for 4 seconds, exhale for 4 seconds, and then wait for 4 seconds before you inhale again. You can do it anytime and anywhere to immediately relax and manage your emotions. Repeat the entire process over and over again a couple of times.

A student may feel overwhelmed right after entering the exam hall, or when stressing about leaving a question blank, or just when it is the time for results. Sit at a comfortable place and practice Pranayama, you will feel better within a few rounds.

How else does Box Meditation help?

• Research indicates it lowers blood pressure, calms the nervous system of the body, and helps you sleep better
• It is the quickest way to calm down when having physical consequence to anxiety, stress

This is one of the simplest meditation techniques as all you need to do is focus on counting your breaths and nothing else. Distraction of thoughts cannot hamper you in doing so.

Source: Revive, Prescribed Meditation YouTube Channel

The Bottom Line

The advantages of meditation are manifold and transformative. Establishing a daily meditation routine can significantly enhance your overall quality of life. For students, it can lead to a sharper mind, while for individuals in general, it fosters personal growth, making you a better person. Through meditation, you gain profound insights into the workings of your mind, empowering you to construct a fulfilling life for yourself and positively impact those that you love.