This meditation is produced by Harvesting Happiness.
Take a moment to get comfy.
You can close your eyes if you like.
Take some time to listen to the sounds around you.
Can you notice sounds far away in the distance?
Perhaps you can hear the hum of traffic.
What else can you hear?
Now what about the sounds that are closer to you?
What are they?
You don't need to do anything,
Just notice them.
Now what about the sound your body is making?
Perhaps you can hear your breath coming in and out of your body.
Now in your own time take three deep breaths in and out.
When you are finished return to breathing normally.
Does your chest move when you breathe?
Do you notice that your tummy expands when you breathe in?
And it returns to normal when you breathe out.
Paying attention to your breath is a good way to relax.
When you are feeling angry,
Sad,
Worried or confused taking a few deep breaths can really help.
So next time you are feeling a bit stressed or unhappy why don't you give three deep breaths a try?
Another way to help you feel relaxed and happy is to practice gratitude.
Whilst the word gratitude sounds a bit complicated it's really quite simple.
Feeling gratitude is about being thankful for the good things in your life.
Do you want to give it a go?
Let's start by picturing someone in your mind who is nice to you,
Someone who helps you.
Perhaps it's your mum or dad.
Perhaps it's your favourite teacher or your sports coach.
Perhaps it's your best friend,
Your auntie or uncle.
What is something nice this person has done for you recently?
In your mind can you say thank you?
Now what about your home?
Is there something in your home that you really love?
Perhaps it's a comfy couch,
Your bed,
Your favourite game,
Bike,
Skateboard,
A piece of sporting equipment.
Picture this thing in your mind and say thank you.
Now picture someone who loves you no matter what,
This is called unconditional love.
Someone who loves you even when you're grumpy,
Sad or angry.
Perhaps it's your mum,
Your dad,
A grandparent,
Your pet,
A cousin or best friend.
Picture them in your mind and give them a smile.
Now let's think about your neighbourhood.
Do you have a favourite park,
A bike track,
A skate park,
A netball or basketball court or somewhere else that you love to go with your family or friends?
Can you picture it in your mind?
And what about your school?
Is there something you really enjoy about school?
Perhaps it's lunchtime with your friends,
Perhaps it's music or drama or art.
Is it playing sport or performing on stage?
Maybe you have a teacher who really understands you.
Take a moment to picture this aspect of school in your mind.
In your own time take three deep breaths.
How do you feel?
Remember taking deep breaths and thinking of things you are grateful for in your life are great ways to help you feel happy and relaxed.
You can do these things anywhere,
Anytime.
So give it a try sometime and see what happens.
When you are ready wiggle your fingers and toes.
Take a nice big stretch and open your eyes.
