So first of all we have to relax,
So I'm going to ask you to get comfortable,
Whether that's lying down or sitting in a chair,
And then just take a deep breath in and out.
And if you can,
I'd like you to close your eyes,
Only if that's comfortable,
But if you want to keep your eyes open,
That's okay,
Just look downwards so you don't get distracted.
I want you to feel the breath move through your body,
And see if you can imagine it filling up your tummy.
So each time you breathe in,
It's as if your tummy's a balloon that's filling with air.
When you breathe out,
It just relaxes.
I want you to notice how your body touches the earth.
Does it touch it through your feet,
Or maybe your whole body?
Maybe you're lying on something that touches the earth.
I just want you to imagine that each time you breathe out,
Your body gets a little bit heavier,
A little bit softer,
A little bit more relaxed,
Each time you breathe out.
Now we're going to go from your head to your toes.
I want you to just take your attention from your head all the way down through your body to your toes.
You can do that a few times if you want to.
And as you do that,
Just notice if anything in your body feels tight and uncomfortable.
And when you notice that,
Just see if you can imagine it getting softer and looser.
You could even imagine something like the sun,
Or a spotlight,
Or your favourite colour just shining on that part of your body that wants to relax.
When you think your body's quite relaxed,
I now want you to think of someone that either you don't know very well,
Or just someone who seems very different to you.
Maybe even someone you don't like.
When you start to think of this person,
Just see what your body does.
Does it change?
Does it stop feeling so relaxed?
And where do you feel that in your body if it does?
It's okay just to notice it.
So let's go back to this person that we're imagining,
And I want you to just think to yourself,
This person has a body and a mind just like me.
You might even want to just,
In your head,
Repeat that back to yourself.
This person has a body and a mind just like me.
This person has two hands,
Two arms,
Two legs,
And a head just like me.
Just think that to yourself.
This person has two hands,
Two arms,
Two legs,
And a head just like me.
Then think,
This person has feelings and thoughts just like me.
Just think to yourself,
This person can feel sad or disappointed sometimes,
Just like me.
This person can feel angry,
Hurt or confused sometimes,
Just like me.
This person likes to smile and laugh,
Just like me.
This person can feel happy and peaceful,
Just like me.
This person wants to have good friends,
Just like me.
This person wants to be healthy and liked,
Just like me.
This person loves to play,
Just like me.
This person wants to feel loved,
Just like me.
Now for a moment,
Just think about all the things that you have in common,
Even if you don't know or like this person.
Maybe take your focus,
Your attention back to your body and just notice if it feels any different from before.
Maybe heavier,
Lighter,
Warmer or cooler,
Or something else.
Now we're going to take a moment to just send a good wish bubble to this person.
I want you to imagine filling it with all the things that you would like to have too.
Love,
Friendship,
Fun,
Play,
Good health and happiness.
Imagine all those things going into that good wish bubble for them.
And then I want you to take another deep breath and as you blow out,
Open your eyes and smile.
Wishing you a really lovely day.
