Welcome to another episode of Silent Superheroes,
Where we use the power of calm breathing to get real world superpowers.
So,
Take a seat,
Get comfortable,
And take a big slow breath in through the nose and out through the mouth.
So,
The best way to get good at anything is to practice.
If you want to get good at singing,
Or kicking a ball,
Or riding a bike,
Or swimming,
Or reading,
Or literally anything,
The best way you can do that is to practice.
You try and try and try it again.
There's a problem,
Isn't there?
When you first start something,
Or even if you've done it for a while,
You can make a mistake.
You might stuff up.
You might get it wrong.
And that can be super frustrating.
And for some people,
Sometimes,
It can cause us to stop.
But the problem is,
If we stop doing it,
If we stop practicing,
We'll never get good.
So,
We've got a little bit of a problem here,
Don't we?
We've got a bit of a bind.
How can we keep practicing without getting frustrated?
Without getting so frustrated,
We stop.
Because remember,
We've got to practice in order to get good.
But we might stuff up before they're good.
So,
Do you know what we do?
Well,
We practice.
And if we make a mistake,
Or do something wrong,
And we feel that frustration coming,
We take a couple of big,
Slow breaths in through the nose and out through the mouth.
And for these ones,
I want you to use your body.
So,
When you're breathing in,
You're going to lift your arms up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Stretch.
And when you breathe out,
You're going to go down,
Down,
Down,
Down,
Down,
Down,
Down,
Down,
And relax.
Let's do three.
You ready?
Up,
Up,
Up,
Up,
Up,
And down.
You ready to go back up?
And up,
Up,
Up,
Up,
And down.
Okay,
Last one.
Super big stretch now.
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Hold it,
Hold it,
Hold it,
And relax.
Great work.
Okay,
So we've tried something.
We've made a little bit of a mistake when we're feeling frustrated.
But we do three big,
Slow,
Calm breaths,
Reaching all the way up to the sky,
And then relaxing.
And then we say to ourselves,
I'm going to try again.
Every time I try,
I'm getting better.
I'm going to try again,
Because every time I try,
I'm getting better.
I'm going to try again,
Because every time I try,
I'm getting better.
And you just say that to yourself again and again and again.
And if you're still feeling frustrated,
You take another big,
Slow breath in through the nose,
Out through the mouth,
And breathing and moving your body.
Remember the arms up,
Up,
Up,
Up,
Up,
And down,
Down,
Down,
Down.
You ready?
Let's do it.
Great work.
So the best way to get good at something is to practice.
And if you find yourself frustrated,
You tell yourself that you can do it,
And you're getting better,
And that practicing will make you better.
And if you find yourself frustrated,
You take big,
Slow breaths in through the nose and out through the mouth.
And then the final thing you do is ask someone for help.
Maybe your parents,
Maybe your carers,
Or your grandparents,
Or your coach,
Or your teacher,
Or your big brother or sister,
Or a friend,
Someone who knows how to do what you're trying to do.
You say,
Hey,
I need some help.
Can you give me a tip?
Or,
Hey,
Can you show me what to do?
And when they show you,
You watch,
And you listen,
And then you try and do it.
Okay?
So they're going to show you something,
And you watch,
And you listen,
And you try and do it yourself.
And then after you've done it,
You say,
Was that right?
Or could I do something a little bit differently?
And then you watch and listen again.
And if they're telling you something,
And that makes you frustrated,
Do you know what you do?
You take a big,
Slow breath.
That's right.
So let's do another two with our arms up and our arms down when we're breathing.
You ready?
Up,
Up,
Up,
Up,
Up,
Up.
And down.
Last one.
Up,
Up,
Up,
Up,
Up.
Hold it.
Big stretch.
And down.
Great work.
So remember,
The best way to get good at anything is to practice.
Sometimes when we get it wrong,
That's okay.
We get frustrated,
That's okay.
We take some calm breaths.
We tell ourselves we're going to get better.
We tell ourselves that we're going to practice,
And then we do practice.
And if there's someone there that can show us how to do it,
We ask them for help,
And then we watch them do it.
And if at any time we find ourselves getting frustrated,
We take a big,
Slow breath in through the nose and out through the mouth.
And then we try again.
Great work.
This talk was taken from the book Mindfulness,
A guidebook to the present moment.
