So take a moment to get comfortable.
Either lying on the floor or just sitting on a chair.
Gently closing your eyes over.
So we're going to learn now how to do the worry spot meditation.
This is really helpful if you're feeling worried or anxious or if you can't stop thinking about something that's upsetting you.
This is a little bit like the mindful belly breathing technique that you've learnt.
But we'll be focusing our attention just on one spot at a time in our bodies.
So begin by noticing the rise and fall of your belly as you breathe.
You may like to put your hands on your belly and notice how your belly rises up when you're breathing.
And how it falls back down when you breathe out.
Now to get rid of any stress that you're holding in your body we're going to take three big breaths in and three big breaths out.
So breathing in deeply now through your nose counting one,
Two,
Three as you breathe in.
And then one,
Two,
Three as you breathe out.
And just feel your belly expand upwards and out as you breathe in.
So again breathing in deeply through your mouth counting one,
Two,
Three.
And then out through your mouth one,
Two,
Three.
And again breathing in two,
Three.
Breathing out two,
Three.
And now just let your body settle and see if you can notice any sensations in your body.
You might be aware of where you feel worried in your body.
This might be really familiar to you or it could be a new feeling that you discover today.
You might feel funny in the tummy or sick in the tummy or have a headache or just feel a little bit dizzy or a racing heart.
You could feel your heart beating.
You might feel tension somewhere in your body so you have some tense muscles or an area that just sort of aches or throbs.
See if you can find one particular area where you feel a sensation.
Now choose that spot where you feel the most worried or stressed.
And just again notice those sensations in that spot.
You can call this spot your worry spot.
And your worry spot might be different each time.
But right now where you have that worry spot just breathe in deeply to that spot.
Take a big breath in and breathe all the way down into that spot.
And you may even like to imagine that as you breathe in and you breathe into that worry spot that it calms that part of your body when you breathe into it.
And when you breathe out,
Breathe out the worry or the stress.
Imagining that you're breathing them out through the soles of your feet.
Almost as though you're breathing in to the worry and then breathing out all of the stress and getting rid of it through the soles of your feet.
And just noticing that with each out breath your body just becomes calmer and more relaxed.
You may even like to imagine that your breath is a particular colour if that feels right for you.
So you might see a colour that just comes to your mind or just choose a favourite colour if you can't see one that comes straight away.
So imagine this colour now that as you breathe in it's like pure coloured air.
It could even be a sparkly colour or a shiny colour.
So as you breathe this into your body take this colour right down into your worry spot and then breathe out the colour through the soles of your feet.
Do this again now.
So breathing in that pure coloured air.
Breathe it down right down into your worry spot or just a spot where you feel any sensations in your body.
So breathing in that colour taking it all the way to the spot and then breathing it out again through your feet.
Just letting all of your worries and stress leave you now.
You might do this a few times as much time as you need.
Breathing in right down into your worry spot breathing out through your soles of your feet.
The breath will leave through your feet even though you're breathing out through your mouth or out through your nose you can imagine that you're breathing out that coloured air through your feet as well.
Take as much time as you need to do.
It might be a few times that you need to go into your worry spot or it might just be once and you could do this quickly.
So gently now letting that go and gradually start to become aware of your surroundings.
When you feel ready you can open your eyes but just take as much time as you need to do this.
Or you can just lie there for a few minutes and continue your worry spot breathing.
Or just changing your awareness now to your breath and just noticing what your body is doing as you breathe and noticing how your body feels.
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