Hi,
This is a five minute relaxation that'll help you focus and calm your mind down so you feel better.
Can you sit comfortably,
Maybe crisscross applesauce and have your back straight?
You could lean against a wall if that's more comfortable or sit on a cushion.
Then close your eyes once you're comfortable.
And take a minute to notice your breath.
Can you feel your breath going in through your nose as you inhale?
It might tickle the inside of your nostrils a little bit.
Good job.
Can you notice as you breathe in that your belly gets a little bit bigger?
And as you breathe out,
It goes back down.
And if you don't notice your belly moving on your breath,
You can notice your chest getting bigger as you breathe in and getting smaller as you breathe out.
As you pay attention to your breath,
Can you keep it flowing in and out of your nose easily?
Don't force it,
Just notice it.
You don't have to do anything,
It just happens automatically.
Now can you be aware of your body?
Keeping your eyes closed,
Notice your face.
Can you relax your mouth?
Can you let your tongue fall comfortably to the bottom of your mouth?
Relax your jaw.
Can you let the forehead,
The space above your eyebrows relax?
Now moving down to your shoulders,
Can you relax your shoulders?
Moving down further now to your stomach or your belly,
Can you relax your belly?
Well done.
You're doing such a good job.
Come back to your breath.
Just noticing your breath.
As it comes in and out,
In your mind,
Can you see yourself sitting in the room that you're in?
Can you see the room around you in your mind,
Keeping your eyes closed?
In your imagination,
Can you see where the door is,
Where the window is?
Can you see your body sitting there in the room?
Can you see yourself sitting there and send yourself some love?
Can you see yourself sitting there and think,
I love you?
You've done such a great job.
You can use this whenever you feel overwhelmed.
You can control how you feel.
Seeing yourself just a few minutes of attention can make you feel so much better.
You are amazing.
Bye for now.
