Hi there.
Today we are going to try something really special called guided meditation.
It is a way to help your mind and body relax and feel good.
During this exercise,
I will guide you to take some deep breaths and imagine wonderful things in your mind.
It might feel a bit hard to keep your eyes closed at first,
But just trust your heart and let your imagination take over.
Are we ready?
Let's begin.
Gently close your eyes.
Do not shut them down,
Just gently.
And take a deep,
Calming breath in.
And slowly breathe out.
And as you do,
Feel your body start to relax as you continue to breathe in and out.
I want you to imagine a warm,
Gentle light at the top of your head.
As you breathe in,
Let this light slowly spread across your forehead.
And notice how it smooths out any tension.
Breathe out and let the light move down to your eyes,
Cheeks and jaw.
Notice how they soften completely.
Take another deep breath in and out.
And let the warm light travel down your neck and shoulders.
And notice how any tightness melts away.
Feel your arms getting heavy and relaxed as the light flows down to your fingertips.
Breathe in deeply.
And as you breathe out,
Let the light move to your chest and back,
Easing all the muscles there.
Feel the light continue down to your stomach and hips,
Bringing a sense of calm and peace.
Take another deep breath in and out.
Now,
Feel the light move down to your legs,
All the way to your toes,
Leaving your entire body relaxed and at ease.
As you stay in this calm and relaxed state,
I will count in a descending number from 5 to 1.
When I get to number 1,
I want you to imagine you are walking in a lively forest named Fablewood.
5.
4.
Relax.
3.
2.
Relax.
As you start walking down the path,
You see a little rabbit.
His name is Rufus.
Rufus is a happy rabbit,
But he's often caught in the whirlwind of his self-doubt.
One day,
A prize race was announced,
And the reward was tempting carrots.
Rufus loves carrots,
And he also loves to run,
But his negative thoughts stopped him from participating.
He shared his worries with his wise friend,
Oliver,
An old eagle.
Rufus received some sage advice.
Oliver told Rufus that his what-ifs were dropping him and preventing him from reaching his potential.
Rufus was still worried,
But what if I fail?
And then Oliver replied,
Then you'll learn from it and move forward.
Always remember this.
You have the power to overcome your doubts.
I'm going to say this once again,
My friend.
You have the power to overcome your doubts.
Rufus liked Oliver's words,
And he decided to join the race.
The race day came,
But also doubts that fill Rufus's mind.
He tried to remember Oliver's words.
Rufus focused on the race and overcame his doubts.
When the race started,
Rufus ran like the wind.
He fell midway,
But recalling Oliver's advice,
He picked himself up,
And with renewed spirit,
He continued the race.
Despite the setbacks,
Rufus secured the third place.
As Rufus crossed the finish line and feels the joy of his accomplishment,
Take a moment to feel proud of him and also proud of yourself.
These achievements taught him to trust himself and not to let self-doubt affect his responsibilities.
Since then,
Rufus was happier,
Always trusting in his abilities.
He swore off sabotaging his dreams.
Now,
Slowly bring your attention back to your breath.
Take a deep breath in and out.
Feel the warm light again,
Starting from your toes,
Moving up through your legs,
Your stomach,
Your chest,
Your arms,
And finally to your head,
Making you feel calm and happy.
Wiggle your fingers and toes.
Bring some movement back to your body.
Wiggle some stretches.
And when you're ready,
You can slowly open your eyes.
And remember,
Just like Rufus,
You have the power to overcome your doubts and achieve great things.
Welcome back.
