Sit comfortably,
Close your eyes.
Take some slow deep breaths.
In 2,
3,
4.
Out 2,
3,
4.
In 2,
3,
4.
Out 2,
3,
4.
Keep breathing gently and notice your body.
Notice your feet,
Notice your legs,
Your hips,
Your tummy,
Notice your back and your chest,
Your arms,
Your hands,
Your neck and your head.
Become aware of being behind your eyes,
Inside your head.
Let's bring all your awareness to that place behind your eyes.
And imagine noticing lots of thoughts,
Lots of memories floating around in there inside your head.
Notice the happy thoughts,
Funny thoughts,
Cosy thoughts,
Clever thoughts and worry thoughts.
Worry thoughts are normal.
Everyone gets them,
Even your teachers,
Even the king.
What can happen with worry thoughts is that they can get a bit too much attention and that attention makes them grow.
They then take up too much space and they make it harder for us to notice our lovely thoughts,
Our silly thoughts,
Our sparkly thoughts.
So every so often our worry thoughts need cleaning up.
And we're going to do that right now.
So imagine,
Still with your eyes closed and inside your head,
Imagine picking up a spray bottle and you can even move your hands as you do this if you like.
So imagine you're picking up a spray bottle and a cloth and you're going to start spraying and wiping away those worry thoughts.
So keep looking around,
Imagining those swirling thoughts and then spot that worry thought.
Give it a good spray and then wipe it away with that cloth.
And you can use your hands as you do this.
That's right.
Keep spotting those worry thoughts and spraying them and wiping them away.
They've got too big.
They can just be cleaned up right now.
That's it.
Have you cleaned them all?
One last one.
That's it.
Get it.
Give it a good spray and wipe it all away.
This is all we need to do with our worry thoughts.
Now you've still got that cloth,
Haven't you?
You don't need that anymore.
Imagine yourself throwing it as far as you can.
Throwing it so far away you can even move your arm and your hands to actually do the motion of throwing that cloth away.
And then imagine it disappearing off out of sight.
You've thrown it so far you can't even see it anymore.
Those worries have gone.
You did it.
And that's all you need to do.
So just allow yourself to stay there for a moment and just enjoy being inside that space in your head.
Surrounded by your happy thoughts.
Your funny thoughts.
Your cosy thoughts.
Your clever thoughts.
Your lovely,
Your silly,
Your sparkling thoughts.
They're all there for you.
And when you're ready,
Just start noticing your body again.
Noticing your hands and your feet.
Maybe wiggling your toes and your fingers.
Maybe noticing your bottom,
Whether it's on the floor,
On a chair or on your bed.
Just having a little wiggle around,
Letting yourself return back to your body.
And when you're ready,
Opening your eyes.
Well done.
You cleaned away all your worries.
