Hi I'm Stacey and 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 yourselves down and have 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 of your body.
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.
Now I'd like you to imagine that you are sitting on the edge of a gently flowing stream watching the water flow.
Imagine feeling the ground under your feet.
Notice the sound of the water flowing.
Notice the way the stream looks as you watch it.
Now imagine a tree standing next to the stream and from this tree there are leaves floating down.
The leaves are all different shapes,
Sizes,
Colours and you are just watching the leaves float along the stream.
Continue to breathe in and out,
Gently inhaling and exhaling as you watch the leaves floating down.
Now start to become more aware of your thoughts,
Feelings or any sensations you may feel in your body like tingles or heat.
Each time you notice a thought,
Feeling or sensation imagine placing it on a leaf and letting it float down the stream.
It doesn't matter whether your thoughts,
Feelings or sensations are positive or negative,
Enjoyable or painful.
Even if they are the most wonderful thoughts place them on a leaf and let them float by.
If your thoughts stop just watch the stream.
Sooner or later you may notice a thought.
If you do,
Pin it to a leaf and watch it float away.
Allow the stream to flow at its own speed.
If you have thoughts,
Feelings or sensations about doing this meditation place these on leaves as well.
If a leaf gets stuck or won't float away that's okay,
Just keep breathing in and breathing out.
If you find yourself getting caught up with a thought or feeling such as boredom or impatience,
Simply acknowledge it.
Say to yourself,
Here's a feeling of boredom or here's a feeling of impatience.
Then place those words on a leaf and let them float away.
It is normal and natural to lose track of your thoughts and this may keep on happening.
When you notice yourself losing track just bring yourself back to watching the leaves on the stream.
Gently breathing in and breathing out.
Continue to notice the stream and place any thoughts,
Feelings or sensations on the leaves and let them gently float down the stream.
Finally,
Allow the image of the stream to disappear and slowly 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.
