Hello.
In this little space of time that we're going to share right now,
We are going to imagine.
We are going to pretend.
Because when we imagine,
When we pretend,
We can get playful and this is a good feeling to have.
But first off,
I want you to know something.
Everybody feels scared sometimes.
Everybody feels afraid.
And by using our imaginations,
We can become bigger than our feelings,
Bigger than our fear,
Bigger than these feelings of fear that we experience.
So are you ready for this?
First off,
What we need to do here to get nice and connected so we can focus and do this imagining and pretending.
What we need to do is to imagine as you breathe in,
You're breathing in air that gives you strength and courage.
And when you exhale,
Any other feelings come out again.
So the next time you breathe in,
Imagine that you're sucking in all of this air like a superhero.
And then as you exhale,
The air leaves your body.
So let's do this three times.
Are you ready?
In breath,
Drawing in all of that strength and courage and then out breath,
Exhale.
And again,
In breath,
Drawing in that air,
That strength and courage.
And then out breath,
Coming out again.
And the last time in breath,
Imagine drawing in that strength and courage and then out breath,
Allowing it to leave your body.
Okay,
Good job.
Now,
Sometimes we feel scared and it doesn't matter who we are.
Like I said before,
We all feel scared from time to time.
And it might be when you are in your bedroom and the lights are out.
That could be something that makes you feel scared,
But it could be something else.
Now,
You're listening to me right now.
And sometimes there's words in your head that come and go.
And sometimes there's feelings in your body that come and go.
Sometimes we feel nice feelings,
And sometimes we feel not so nice feelings.
So what you can do is to imagine that you've got a pen and you can color in where you feel your feelings.
You can get an imaginary pen and draw a picture of what your feeling feels like in your body.
So if we feel fear,
Sometimes that could be in our stomach or our chest or our throat.
If we're feeling sad,
It might be at the very bottom of our stomach.
Now,
One thing I want to say is maybe you're not feeling anything at all.
You might just feel nothing,
And that's okay as well.
But it can be really helpful when we do experience a feeling that we don't like to imagine what it looks like.
What shape is it?
What color is it?
And you can ask your mom and dad to help you to talk about this.
And the reason it can be very helpful is because when we do draw it and then maybe even color it in,
We find that the feelings that feel uncomfortable don't feel as uncomfortable anymore.
Because we're using our imagination.
We're using our visual perception.
We're using our visualization skills to make a shape of this.
Now,
The next time you have a feeling of fear,
You feel afraid or a little bit scared,
What might it be like to imagine that that feeling inside you is a creature that needs a little bit of help?
That's right.
It's a creature that needs a little bit of help.
It's telling you,
Help,
I don't feel very good.
So it can be really helpful to be able to see our feelings like this.
And what you can do is to name the creature.
You can give it a name.
What would you say to this creature to help it feel less scared?
What would you say to give this creature something that it needs?
Maybe you would call it by its name.
And then say to it,
It's okay.
It's okay.
It's not going to feel like this forever.
So what could this creature's name be?
This might be something that you want to talk about with your mum,
Your dad or your teacher.
Because the next time you do feel this scared feeling or a fearful feeling,
If you can remember the creature's name and some of the things that you can say to it,
You might find that this feeling is not as scary as it was before.
Because you're looking at it,
You're looking at it as a little creature that needs help.
And now another thing that you can do is to imagine breathing in and seeing the air come into your body and move around and be with that creature to give it some space.
And seeing it becoming smaller and maybe even being friends with this creature.
So focusing on the breath coming in,
Going into your body and then moving around the creature.
What happens is that we realise that the creature is actually quite small and we are much bigger than it.
And this can be really helpful the next time we're scared.
You can practice this now even if you don't have a feeling that feels uncomfortable right now.
You can imagine the air coming in and filling up your body,
Maybe filling up your stomach.
Maybe even imagining the air coming into your body and filling up your arms and legs.
And then the out-breath releasing all that air again.
The more we do this,
The more calm we feel,
The more settled we feel.
And it's so much better to feel like this than it is when we're feeling really scared.
So remember,
You might like to talk to your mum,
Your dad,
Your teacher about this.
Because the more you do talk to your mum,
Your dad,
Your teacher about this and to choose what the creature's name is and to maybe practice some breathing in and out again is really going to help you.
This is something that we all need.
This is something that we all need,
Not just kids but adults as well.
So well done for taking part in this.
You might like to listen to this again and the more you do,
The better you can get at being brave with the scared feeling inside of you.
Then the scared feeling doesn't seem so big anymore because the truth is,
You are much bigger than the scared feeling.
The scared feeling is just like a creature that needs some attention,
That needs some kind words.
Thank you for listening to this and I'll see you again soon.
Bye-bye.
