We start by helping ourselves feel cozy on the outside so we can feel calm on the inside.
Get snugly and comfortable sitting down,
Lying down,
With a special blanket,
Toy,
Or person.
Finding peacefulness in our body is like finding a special place inside where you feel calm and happy and where you can also breathe easily.
And your body starts to feel a little looser.
Your muscles start to feel more relaxed.
Start by closing your eyes gently.
Take a big breath in through your nose and so slowly blow it out through your mouth like you're blowing out the candles on your birthday cake.
But you kind of want to see the candle flame waver rather than going out.
So let's do that again.
Long breath in through your nose.
Blowing a candle flame out to make it waver but not go out.
One more time,
Long breath in and out your mouth,
Slow breath out.
Notice if you start to feel any part of your body starting to relax.
Let's imagine you're in your absolute favorite place in the world.
It can be real.
It can be imagined.
Maybe it's a magical forest full of friendly animals.
Or it's a sunny beach where you like to build sand castles.
Bring the place into your mind like a little movie you're imagining.
Picture it.
Notice the colors.
Notice the details.
Notice whether there's a lot of light or there's any movement.
Notice the temperature.
Notice where you are in this space.
Notice how your body feels in this space.
As you breathe,
Imagine you are breathing in the special air of this place that helps you feel calm and happy.
So breathe it in through your nose.
And so softly sigh out,
Letting your worries go out of your body.
Again,
Breathing in through your nose,
Imagine you could breathe in the loveliness of this space.
And exhaling,
You can let go of your worries here.
How does it feel to be in your body right now?
A little more sparkly?
Both a little lighter,
But also maybe parts of your body a bit heavier?
Sometimes relaxation can feel both like more lightness and more heaviness in our bodies.
Now think about something you really,
Really love.
It could just be a color that makes you smile.
It could be your pet or someone else's that makes you feel good and brings a smile to your face and even your heart.
It could be an activity or a toy.
Anything that makes you feel good.
And so just like we imagine that special place,
Think of this special thing and really bring it forward like a little movie or like a painting you're looking at in your mind.
And as you do that,
Also notice how your body feels when you really bring forward thinking about this thing.
Hold on to it.
Hold on to it gently.
And imagine you could breathe it in.
So take a deep breath in.
And imagine you can breathe in all the calm and goodness that this thing brings you.
And when you exhale,
See if you can so slowly exhale as you notice your body fill with warm feelings of safety and comfort,
Like a hug from someone who loves you very much.
So hold it in your mind,
Think of the thing and breathe it in.
Breathe in all the good feelings it gives you.
And exhaling.
Imagine you could breathe out tension,
Tightness in your body and breathe out any worries you have.
So let's stay with it.
Think of the special thing,
Breathing in all the good feelings of calm and exhaling out our worries.
Let your body relax.
Notice that maybe you feel a little looser.
Maybe it starts to feel almost like you're floating on a fluffy cloud.
As you keep breathing gently,
See if you can feel your body becoming lighter,
Becoming more relaxed.
Keep holding this thing in your mind as you breathe.
And remember it's okay if your mind wanders,
Because that's what minds tend to do.
Or if you don't see anything at all.
If you're having a hard time seeing anything at all,
You can open your eyes and find something around the room,
A color,
A detail,
A pattern,
A thing that helps you bring those feelings forward and find those breaths where you're breathing in the calm,
Gentle,
Good feelings and breathing out your worries.
And let's notice one more time how our body feels compared to when we started.
Maybe you feel a little warmer.
Sometimes when we relax,
We actually feel a little cooler.
You may feel a little tingly.
Simply notice how it's showing up for you today.
And know that this practice that we did is the kind of practice that gets easier the more we do it and that you don't have to come up with something new every time.
You can come back to the same pictures in your mind and breathe into them and watch your body learn to feel cozy and calm.
You have the power to create this feeling of calm and cozy anytime you want,
Wherever you are.
It's always here waiting for you.
Thanks for practicing with me,
Kiddo.
