Hi,
This is Susan.
Do you ever feel sad or upset?
I feel that way sometimes.
When I do,
Visiting my peaceful place can help me feel better.
Do you have a peaceful place?
Somewhere that you feel safe,
Calm,
And peaceful?
Let's visit it together.
Before we start,
Let's stretch and get comfortable.
Reach your hands high up to the sky and take a big breath in.
Now breathe out while you slowly lower your arms.
Let's do it again.
Reach your arms high,
Big breath in.
Slowly lowering your arms,
Breathing out.
Last time.
Reach up high,
Take a deep breath in.
Lower your arms slowly,
Breathing out.
Now sit or lie down with your back relaxed and straight.
If you're sitting,
Let your hands rest easy on your lap.
If you're lying down,
It's okay to be on your side or on your back,
Whichever is more comfortable.
Close your eyes and remember you can open them any time.
If you want to move or change your position,
That's okay.
What's important is that you're comfortable.
Are you ready to begin?
With your eyes closed,
Think about a peaceful place.
It can be someplace you know,
Like your backyard or a friend's kitchen table.
Maybe it's a beach or maybe a park.
Or it could even be an imaginary place like the hundred-acre wood in Winnie the Pooh.
Can you picture your peaceful place?
When you look up,
What do you see?
Maybe you see the sky and some trees?
Is there a bird up there or an airplane?
Now look down.
Imagine you're looking down and what do you see?
Maybe blades of grass if you're in a park?
Or your elbows resting on the kitchen table if you're at friends?
What do you see when you look ahead of you?
If your peaceful place is a riverbank,
Maybe you see a boat.
If you're at a picnic,
Maybe you see friends and family.
How about behind you?
Is there anything to see there?
What do you hear?
Are there sounds above you?
Maybe they're birds in the trees.
Listen for sounds behind you.
Is there someone in the kitchen using a mixer?
Are they baking cookies?
What kind?
Can you smell anything in your peaceful place?
Can you smell those cookies baking in the kitchen?
Can you imagine tasting them?
What are you feeling?
If your peaceful place is the beach,
Do you feel waves splashing against your legs?
If your peaceful place is the backyard,
Do you feel grass beneath your feet?
Continue on your own,
Taking time to notice what you hear,
See,
Taste,
And feel in your peaceful place.
Let's rest in our peaceful place.
Feel your forehead and the area around your eyes.
Smile a little and soften the muscles around your mouth and your jaw.
Let your shoulders feel heavy and drop away from your neck.
Move your head from side to side and feel a nice stretch.
Notice how your upper arms feel,
Your lower arms,
Your hands,
And your fingers.
Soften them and relax.
Now place a hand over your heart and let your shoulders drop even more.
Feel your breath move your hand up then down.
Up,
Down.
Up,
Down.
Rest like this on your own for a while,
Feeling your hand move up and down,
Up and down.
Keep resting as your hand moves up and down,
Up and down.
Now open your eyes and let's stretch one more time.
Breathe in and stretch your arms high,
Breathe out as you slowly lower them.
Now don't forget,
If you ever feel sad,
Tired,
Or upset,
You can always visit your peaceful place and rest.
