Hi,
I'm Grace and today I want to share with you something that can help you when you're feeling like things are getting just a bit hard to cope with.
It's called a mindfulness meditation.
So how are you feeling today?
Maybe you're feeling a little bit scared at the moment.
Are you feeling a little bit cranky from being cooped up inside?
Whatever you are feeling,
I want you to know that it's okay to have these feelings.
Are you ready?
Great!
Find somewhere quiet to sit down away from distractions like people talking,
The TV or anything else that could distract you.
You may like to sit on a cushion or maybe you've got a yoga mat you can sit on,
Just as long as it is comfortable.
Whatever you are sitting on,
Let's start with your legs out.
Can you wriggle your toes?
What about making some small circles with your feet?
One way and then the other.
Can you wave to your toes and say,
Hi?
Now let's make some small circles with our wrists.
One way and then the other.
Give your hands a shake.
Now let's sit up nice and tall with your legs crossed and your hands on your lap facing down.
Now take a big breath in through your nose and float your arms above your head and move them back down as you breathe out through your mouth.
Great!
Let's do that one more time.
Take a deep breath in through your nose and out through your mouth.
How do you feel now?
For the next part,
You can choose to have your eyes open or closed.
Ready?
When you are ready,
Close your eyes or if you want to leave your eyes open,
Lower your gaze.
Begin to notice the sounds around you.
Can you hear yourself breathing?
Can you hear any birds outside?
Anything else you can hear?
Really stretch your hearing and listen to the sounds outside.
Great work.
Now begin to notice anything that is touching you.
Can you feel your clothes touching your skin?
What does that feel like?
Perhaps you've noticed that they feel tight or loose.
Maybe they feel warm and cozy.
What else can you feel touching your skin?
Can you feel the air on your cheeks,
On your hands or on your legs?
Maybe you can feel the air as it's coming in through your nose.
Does it feel different when you breathe out through your nose?
Perhaps you've noticed some nice smells around you.
The smells of your clothes or the shampoo smell in your hair.
What else can you smell?
Now take your tongue and moisten your lips.
Can you taste anything?
Maybe you can taste a drink that you've just had.
How are you feeling now?
Do you notice a difference?
Before we finish up,
I want to show you one more thing.
Place your hands on your tummy and just breathe so that you can feel your tummy move in and out.
Let's do that a few times together.
Breathe in,
Your tummy fills up.
Breathe out,
Your tummy empties.
You can do this for as long as you like or until you start to feel calmer.
Now it's time to finish up.
Bring your attention back to your body.
Wiggle your toes and your fingers and if your eyes are closed,
Open them now.
Have a big stretch.
Thank you and I hope you can join me next time.
