Your journal teaches you how to think under pressure. These practices teach you how to rest. 

Lie down or sit comfortably, press play, and let your brain recover. Best with headphones. You can keep your eyes open, and you can stop at any time.

Week 1About 10 min

Weather Over the Mountain

What stress actually is

Stress is weather passing over you. You are the mountain it passes over.

Intention: “I can feel pressure and still be steady.”

Week 2About 10 min

The Room of Old Stories

The stories under the stress

Put an old story about yourself back on the shelf, and start a new page.

Intention: “I am more than the stories I have been told.”

Week 3About 10 min

The Morning Path

What you are actually working for

Walk towards something that matters to you more than any grade.

Intention: “I know what I am working for.”

Week 4About 10 min

The Steady Breath

Managing the pressure in the moment

A calm rehearsal of the exam room, using the long out-breath from your journal.

Intention: “My brain is not my enemy. I can work with it.”

Week 5About 10 min

Paths Through the Forest

Revision that actually works

Every time you come back to a topic, the path gets clearer, even while you rest.

Intention: “Small, steady effort is enough.”

Week 6About 10 min

After the Rain

The other side

Set down the weight of exam season, and keep what matters. Good for bedtime.

Intention: “I am more than my results.”

 How to use these practices 

  • There is nothing to get right 

    If your mind wanders, that's normal. Just come back to the voice.

  • Falling asleep is fine

    Your brain still gets the benefit of the rest.

  • It gets easier

    The opening and the body scan are the same every week, so your body learns the cue to settle.

  • If something feels uncomfortable 

    Open your eyes, move, or stop. You can rest your attention on your hands instead of your breath.

 If things feel like too much 

These practices help with everyday exam stress. If you feel this way most days, please talk to someone you trust: a parent or carer, a teacher, or your school counsellor. You'll also find people you can contact, including at night, on the Further Support page at the back of your journal.

 From the journal This Is Possible 

A six-week guided journal for teens on academic stress and exam pressure, grounded in brain science and the Nidra Mind approach.

About the journal →For schools →