Let's close down our eyes.
Let's relax our bodies in a comfortable position,
Either sitting up straight or lying down.
And just breathing comfortably.
And let's try and breathe into any area of tension and relax our body just a little bit more.
Breathing from the crown of our head to the tip of our toes.
Just scanning for any tension we might be holding as we relax our bodies.
Just getting nice and comfortable.
Let's start off with just a gentle breathing exercise.
Breathing in for three and breathing out for three.
And if you can hold it at the top and hold it at the bottom.
So breathing in for three,
Holding for three,
Out for three,
Holding for three.
In two three,
Hold two three,
Out two three,
Hold two three.
Keep going around.
Just breathing in,
Holding,
Out,
Holding.
Just bringing our bodies back to balance.
Go around one more time.
And just breathing in and out.
And then coming back to a comfortable breath.
Let's bring to mind a green field,
Perhaps a childhood memory or a park you walked past yesterday,
Or a picture you've seen.
Bring to mind a big tree.
Maybe you're sitting under it or lying beneath it.
You can see the leaves above you.
See their vivid colours,
The shape of the leaves.
Maybe there are shades of green or yellow or red or brown,
Depending on the season.
Some of you may find it hard to see the leaves.
Maybe you can just see the glow of the sun shining through or feel the sunlight touching you.
Can you feel the sunlight or a cool breeze?
Can you smell fresh cut grass or rain in the air?
Immerse yourself in the calm,
Peaceful leaves,
Swaying gently,
A sturdy trunk,
A tree that's been there for years and years.
And as we sit there or lie there,
Sun and the clouds and the leaves and the grass and the tree.
We'll breathe in and out,
Just enjoying the beautiful fresh air and the sunlight on our face.
Breathing in and breathing out and slowing down.
And so as we breathe in,
We'll say slow and as we breathe out,
We'll say down,
Slow down,
Just in our eyes.
Breathing in,
Breathing out,
Slow down,
Slow down,
Slow down.
Breathing in,
Breathing out,
See those leaves and if any thoughts come,
Just put them onto one of those clouds and let them pass by.
Focus again on the leaves and your breath.
Slow down,
Breathing in,
Breathing out.
And any time life is chaotic and you feel your breathing speeding up,
You can take yourself back to the tree and the leaves and the sunlight by closing your eyes and breathing.
Breathing in and breathing out and reminding yourself to slow down.
And when you're ready,
Stretch your hands above your head,
Smile and open your eyes.
