Hello and welcome to mindfulness with Ruby.
This exercise is called Spring Mind where we will be cleaning out our minds from the worries,
From the stress and anxiety that we all might be experiencing at this time.
So get comfortable,
Relax,
Close your eyes or lower your gaze and we shall begin.
First of all I would like for you to bring your attention towards your breathing.
So starting off with some mindful breaths to help connect you to the present moment.
Just noticing your natural inhales and your exhales.
Start noticing how your body is feeling as well in your current position.
And if you need to adjust then you can as long as you are more comfortable.
Start feeling your stomach and your chest rise and fall with each breath that you are taking and just allow yourself to be fully present.
So choosing not to worry too much about the past or the future.
Just giving your full attention to how you are right now in this moment.
Observing your breath,
Your sensations,
Your feelings and emotions.
And also observing your thoughts.
So take a moment now just to observe without any judgement.
Just observing.
And now for each stressful or worried thought that may come to your mind.
I would like for you to acknowledge it for a brief moment.
So without adding any inner dialogue to the thought.
So just acknowledging and then imagining,
Dusting that thought away.
So putting them into a bag,
Tying them up and throwing them away into the bin one by one.
Spring cleaning.
Spend a few moments doing this now.
Having your time and being kind with yourself as you do so.
Simply cleaning out your mind from the clutter and the stress.
This to make room for more peaceful thoughts.
And now taking a few mindful breaths.
So inhaling in gently through the nose.
Then calmly exhaling out of the mouth as you start to feel lighter and free from worried thoughts.
And again so breathing in very gently and then exhaling out.
Now that our minds are clear from stress and worry we now have some space to redecorate our minds with positive furnishings.
So I would now like for you to visualise a magical cleaning spray bottle of your favourite colour filled with sparkling positivity.
Take a moment to visualise this.
So a magical cleaning spray bottle of your favourite colour filled with sparkling positivity.
We are now going to spray and polish our minds with positive images,
Happy memories,
Positive quotes or affirmations.
So take your time.
Visualising,
Spraying and polishing your mind with positive images,
Happy memories and positive quotes or affirmations.
With each spray you start to feel happier and more at peace.
Continue visualising this.
Taking your time to spring clean and polish your mind.
And now taking a gentle inhale again through the nose.
Then calmly and gently exhaling through the mouth as you feel much more peaceful and less worried.
And again so inhaling in and calmly exhaling out as you return back to your peaceful state.
Thank you for committing to the practice.
When you are ready you can start to gently open your eyes and that will end the practice for today.
Whenever you experience any worried or stressful thoughts again I invite you to practice this exercise of spring cleaning.
So spring cleaning out the stress and visualise spraying and polishing your mind with positivity.
Thank you.
