Hi,
And welcome to this mindfulness exercise about worry.
I hope you know that everybody worries sometimes,
No matter how old you are or how smart you are or anything else.
I am going to talk to you for a minute about worry and then I'll tell you the secret of how to keep worries from worrying you.
So to start,
Please sit back and get really comfortable or even lie down if you like.
Find a position that's as cozy and relaxed as you can,
You and your mom sitting or lying down together.
Really close your eyes and take a few deep relaxing breaths.
Really let go when you breathe out like this.
Great.
Now the first thing to know about worry is that you worry because you care and caring is always a good thing.
Your mom cares about you and you care about her.
You care about doing well at your next soccer game or a test at school.
And when you care,
Sometimes you think things might not go okay or exactly the way you want.
So it's natural for everybody to worry about some things.
But have you ever had a worry you couldn't get rid of,
Like a little storm swirling inside your head?
Me too.
And that's when worry can make you feel kind of anxious and it's hard to relax and feel good.
The secret to letting worries go is to pretend that they're clouds.
Now clouds come in all sizes and colors.
Some are wispy and thin and others are giant dark towers in the sky.
They can hang around and get so big they can even block out the sky and the sun.
But sooner or later they all fade away and disappear.
So just like a cloud,
If you just let your worries be,
They will also fade away and disappear and the blue sky and sun will come out again.
You'll be relaxed and happy again.
Can you think of something you were really worried about a year ago or even a month ago?
Why not,
Because it hung around for a while and then went away.
And any worries you may have now,
No matter how big they are,
Guess what?
They'll fade away soon and be just a faint memory.
So let's practice this now by thinking of something that worries you a little.
Is there something going on right now?
Or something not too long ago?
Bring it home or school maybe.
Bring it into your mind and just feel what that worry feels like in your head and your heart and your body.
It might be thoughts in your head or a kind of anxious feeling in your body.
Just see what you can notice right now about that worry.
Just do your best to feel what it feels like.
That's good.
And see now a picture of a cloud in your mind,
Any kind of cloud you want.
And now put your worry right into that cloud.
Let the cloud soak it right up.
It can be words you put in there or a picture or just the feeling of worry.
The cloud will hold it for you just for now.
If you like,
You can even say softly in your mind,
Here cloud,
Hold this worry for me.
Thank you.
Can you see your cloud?
What does it look like?
If this isn't easy the first time,
That's okay.
It's not always easy at first.
Worries can be stubborn.
You're doing great.
Just try it again gently,
Being kind to yourself and to your worry.
Let the cloud soak in all your worry.
It won't mind.
It can feel nice to put a little distance between you and your worry like this.
It isn't you after all.
It's just a visitor passing through.
Your worries are just imagination.
The things you worry about usually don't even happen,
Do they?
So let your worry cloud softly and slowly drift away,
Getting farther away,
Farther away,
Until it goes right out of sight,
Going,
Going,
Gone.
You can let your worry go because it's done its job.
You heard what it had to say about something you care about and now you can let it go.
Thank you,
Worry.
I got your message.
Thank you.
Put your worry in the cloud and watch the cloud move away or even dissolve and disappear before your eyes.
Remember that worries come and go.
When you see them like clouds,
You help them to keep moving and not hang around and cover the sky.
The space inside you is like a beautiful blue sky with the brilliant sun shining,
Always there no matter what worries may be floating through.
You've done so great today.
If you remember one thing,
Remember this.
Your worries will just move on if you hear them and then let them go by.
Practice putting your worries in a cloud any time you like and you'll get better and better at resting in your blue sky.
Now let your body move and stretch a little any way that feels good.
Now gently open your eyes and smile at each other.
And when you're ready,
Get up and move into your day,
Knowing you can be with your worries in a kind and caring way the next time they come to visit and then let them go.
See you again soon.
