Today you'll be practicing a meditation which will help you focus on your thoughts and feelings.
And if you need to,
You can calm yourself down and have some more control over how you are feeling.
Move your body into a way of sitting where you feel relaxed and alert.
Not too slouchy and not too tense.
Just right.
Rest your hands in your lap and either lower your eyes to look down at the floor in front of you or gently close your eyes.
Now that you're in your mindful posture,
Gently start breathing in and breathing out.
If your mind wanders,
Just bring it gently back to your breath,
Exercising your mind to become stronger.
Notice how watching your breath come into and out of your body can help you feel calmer.
Continue breathing in and breathing out.
Continue to breathe in your normal breath.
Gently holding your focus on your breath.
We are going to practice observing your thoughts and feelings without letting them take control of us.
Inside your mind,
Whisper hello to yourself.
Now silently inside your mind,
Scream hello.
This is your inner voice and you have control over it.
Keep feeling your breath coming in and out and imagine that you are lying on a grassy hill looking up at the sky.
You might even see a plane gliding gently across the sky or a bird flying high.
The sky is blue,
The sun feels warm on your body and you can see some puffy white clouds.
Imagine that your thoughts and feelings are the clouds floating across the sky.
These thoughts and feelings come and go but they are not who you are.
Continue gently breathing in and breathing out.
Every time a thought or feeling takes you away from your breath,
Just let it float across the sky.
It's okay if the same thought or feeling comes back.
We are not trying to push away the thought or feeling.
We are just strengthening our minds by watching our thoughts and feelings.
So as a thought or feeling pops into your head,
Try saying thank you to it and then gently let it float away like a cloud.
You might notice an uncomfortable thought or feeling that keeps popping into your mind.
You can say no thank you to it and let it float away and focus on your breathing again.
You might notice a thought or feeling that is important and worth remembering for later.
That's okay too.
Just give it a name so that you can remember it later but let it float away like a cloud so you can focus on breathing in and breathing out.
On your next breath in,
Say thank you to yourself for being kind and patient with your thoughts and feelings.
Now let go of noticing your thoughts and let go of imagining them floating away on clouds.
Bring your attention back to your body.
Remember where you are right now.
Notice the sounds around you.
Keeping your eyes closed,
Wiggle your fingers or toes.
When you're ready,
Slowly open your eyes.
Well done.
You've just exercised your brain and made your mind stronger.
