Hi,
It's Abbey here from The Mindful Bee,
And I'm here to help you breathe yourself into a happier,
Or at least more contented frame of mind.
Sometimes we can feel stressed about a test that's coming up,
Or a friendship,
Or parents.
It can be tricky to let these feelings go,
But it is important to focus on the good stuff too,
And remind ourselves of these moments throughout the day.
So let's find somewhere comfortable to lie down.
Maybe a bed,
A sofa,
Or the floor.
Get yourself cosy and nestling.
Let your legs rest heavily,
And your arms fall comfortably by your sides.
Allow your eyes to drift closed,
And all the little muscles in your face relax,
And your tongue rest comfortably behind your front teeth.
Take a deep breath in to the count of four.
One,
Two,
Three,
Four.
Hold your breath for a further count of four.
One,
Two,
Three,
Four.
Breathe out to the count of four.
One,
Two,
Three,
Four.
And hold it there for a count of four.
One,
Two,
Three,
Four.
This exercise is called square breathing,
Because like a square there are four equal aspects to the breathing practice.
Breathing in for four,
Holding for four,
Out for four,
Holding for four.
And then simply repeating the process over and over again.
So let's try that a few more times,
And this time when you breathe in,
Allow all the little muscles in your face to loosen.
And when you breathe out,
Feeling your body relax even further onto your bed or floor,
Whatever it is you're lying on today.
I'm going to invite you to do that a few more times by yourself,
So go ahead counting to four,
And I'll be right here when you're done.
Remember to relax your face on each in-breath and soften your whole body on each out-breath.
And if you find your mind wandering,
Just gently reminding it to come back to counting the breaths.
You can do it.
Keep going,
Remembering that if your mind wanders,
Which it likes to do,
Just gently bringing it back to counting to four.
In,
Hold,
Out,
Hold.
Hold,
Out,
Hold.
Hold,
Out,
Hold.
Hold,
Out,
Hold.
Hold,
Out,
Hold.
Allow your breathing to return to its natural rhythm and see if you can notice the tiny little changes in your body as you breathe.
Maybe you can feel your belly moving up and down as the air goes in and out.
Maybe you feel the movement in your shoulders.
Maybe your chest.
Maybe you can even feel the air going in and out of your nose.
Now think back on the day you've just had.
See if you can recall something that went well today.
It doesn't have to be anything huge.
A game you played.
Or something delicious you ate maybe.
Piece of homework you handed in.
A good grade or class.
Maybe a funny conversation you had.
Whatever might come to mind.
Now when you have this memory in your head,
As you breathe out,
Try and fully recall exactly what it felt like when this happened today.
See if you can picture the scene clearly.
See yourself there.
Notice what you're wearing.
Notice if anyone else is there and what they look like.
What they're wearing.
See if you can picture the scene clearly in your mind's eye.
Notice what else you can see or what you can hear.
Maybe birds in the sky or someone talking.
What smells if any can you make out?
What can you taste?
Notice if you are touching anything,
What does it feel like?
Really try and picture yourself in that moment and remember how good it felt.
Start breathing gently in and out.
Remember if your mind wanders,
Just gently bringing it back to whatever it is that went particularly well for you today.
Now think of something about yourself that makes you feel happy.
Maybe something happened today that made you feel proud of yourself.
Maybe you did a good deed or helped a friend.
Maybe you styled your hair perfectly this morning.
If nothing comes to mind,
That's okay.
That happens from time to time.
And if it happens for you now,
Just try thinking of something that would make you happy and picture that instead.
Again see how clear you can bring that memory or thought to mind.
What exactly are you seeing?
What can you hear?
Touch?
What are you tasting or smelling in this moment that you are recalling?
Really try and think about how it feels to be happy with yourself or proud of yourself.
Great.
Now see if you can bring to mind someone,
A person,
Maybe even an animal or a pet that makes you feel happy.
See if you can picture that person clearly in your mind's eye.
Really conjure the face of this person or this animal so you can see them as if they were just in front of you.
What are they doing?
Are they smiling?
See if you can make them smile at you or reach out towards you.
Reach out now and touch them in return.
Feel how this makes you feel.
Maybe your mouth is turning upwards at the corner.
Give them a smile in return.
Remembering that if your mind wanders,
Just bringing your attention gently back to the person or animal that makes you happy.
Really feel that happiness bubbling away inside at just being with this person or this pet.
Okay now bring your mind back to your breathing.
Take some long deep slow breaths into your belly.
Feeling it swell like a balloon as the air goes in and shrinking back down as the air goes out.
Maybe put your hands on your belly so that you can feel it expand as you breathe in.
Hold your breath for a couple of seconds and then breathe out slowly.
See if you can lift the corners of your mouth and smile.
How are you feeling now?
Take another couple of slow deep breaths in and out just like this.
And then start to wiggle your fingers and toes.
When you're ready you can open your eyes.
