 Hello Earth citizens. In this video, I'll show you a 10 minute routine to do before a test or anything else that makes you anxious. It could be a presentation, before a big event, something where you have to expose yourself and show and you feel vulnerable and you feel very anxious and nervous to do so. So if you're in that jittery state like, oh, I have to perform well, I have to do well or else people will judge me. If you have all those thoughts running around, this is the perfect routine for you. So you're in your nerves, you're nervous, you're anxious, please find a comfortable place to sit. Comfortable place to sit that's quiet where you could focus on you for 10 minutes. We will do a quiet meditation with positive affirmation, telling myself positive information and also using the breath to calm down my brainwaves. Your breath can be the key to scientifically lower your brainwave so you feel calmer. So we'll use the breath and we'll also use positive affirmations to replace all the negative crazy judgment anxious thoughts that are running in your head. Replace those with positive, happy thoughts that calm you down. Are you ready? Find a quiet place. Close the door. Don't let anyone in. Okay. Quiet place. Please sit comfortably. Place your hands on your abdomen. Close your eyes. Close your eyes. And first feel your body. I know you have a lot of nerves. I know you have a lot of thoughts, but feel your body. First feel from the top of your head. Scan your body downwards. So you're closing your physical eyes. But imagine you're opening your internal eye, your third eye in between your forehead. Your physical eye is closed. And as they close, your internal eye opens. Imagine your internal eye scanning your body from the top of your head, going down your face, neck, shoulders, chest, arms, abdomen, hip joints, thighs, knees, calves, ankles to the bottom of your feet. Can you see your body? Can you feel your body? And now where do you feel tight? When you're anxious, nervous, we get very tight in our neck and shoulders. Do your neck and shoulders feel tight? That's okay. Just notice them. And now we're going to use the breath to calm our agitated brain. How you breathe is you breathe deeply into your abdomen through your nose. So you breathe in. Imagine oxygen going all the way down to your belly. Hold it there for three seconds. Three, two, one. As you exhale, exhale out from your abdomen, up and out through your mouth. Now as you breathe, imagine you're breathing a long thin breath. So when you breathe in, it's like this. When you breathe out, slow and long. Okay? Not like this. Slow and long. Like hold it for three, three, two, one. And then exhale like this. Are you ready? Let's do 10 deep breaths. In and out like this. Hands on your abdomen. Close your eyes. Deep breath in through your nose. All the way to your abdomen. Hold it there. Three, two, one. Exhale out through your mouth until you have no more breath left in you. Again, breathe in. All the way to your abdomen and exhale. We have no more breath. That's two. Breathe in. Hold it three, two, one. Exhale. That's three. Now if you got the hang of this, please close your eyes. Focus on the pattern of your breathing. Breathe in. Hold it three, two, one. Exhale. That's four. Breathe in. Three, two, one. Exhale. Again. Breathe in. Hold it three, two, one. Exhale. Six. Feel your body. Notice if your brain has gotten calmer. If you feel sleepy, that's a good sign that your brain waves have calmed down. Notice your tense shoulders and neck. Did your shoulders drop down a little bit? Do you feel a general sense of calmness? Even if it's a little bit, do you feel something coming down? Like you're doing a great job. Let's do four more. Deep breath in all the way to your belly. Hold it three, two, one. Exhale. Seven. Breathe in. Hold it three, two, one. Exhale. Eight. Two more. Three, two. Exhale. Hold it three, two, one. Keep your eyes closed. Keep your hands on your abdomen. And this time, let's say positive affirmations to yourself. Please repeat after me. Say these words out loud. If you can, if you're not in a space when you can, then just say it to your heart. Okay? My value is not determined by my grades. Beyond my grades, I am a human that is valuable, worthy, beautiful, capable, precious, and meaningful. My grades do not reflect me as a person. Only my character reflects me as a person. I can be someone with good grades and terrible character, or I could be someone with not so good grades, but excellent character. The value of me as a human being is determined by my character, my actions, my thoughts, and my words. Always remember, you are not your grades. You are not what your teachers tell you. You are not your expectations that are placed on you by society. I am an absolute being. My value is determined by my character. What actions? What thoughts? What words do I choose for myself and others? Place one hand over your heart. Repeat after me. I love myself no matter what outcome. I love myself no matter what outcome. I love myself no matter what outcome. I love myself because I say I love myself. I don't need anyone else to tell me I love myself because I choose to love myself. I love myself no matter the outcome. Repeat that five times. I love myself no matter what outcome. I love myself no matter what outcome. I love myself no matter what outcome. I love myself no matter what outcome. I love myself no matter what outcome. Now open your eyes and say out loud with me. I love myself no matter what outcome. Yay. I know you'll do great no matter what outcome. Love yourself. Take care of yourself. You are worth way more than your grades. You are worth way more than what school tells you. Okay? Remember that. You did a great job. To experience a full one-hour brain education-based class, please visit a local body and brain yoga studio near you.