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You may need some parents and carers to help if you\u2019re short on helpers.\u003C/li\u003E\n\u003C/ul\u003E","link":null,"colour":"#f1f1f1","title":"Before you begin","image":null,"imageFocus":"","imageId":0,"imageKey":"00000000-0000-0000-0000-000000000000","imageCrop":"","gridType":"card","gtmId":"","gtmClass":""},{"gridType":"RichTextBlock","content":"\u003Ch3\u003E\u003Cstrong\u003EPlanning this activity\u0026nbsp;\u003C/strong\u003E\u003C/h3\u003E\n\u003Cul\u003E\n\u003Cli\u003EThis activity works well at the start or end of a session \u2013 or maybe both, if it goes well!\u003C/li\u003E\n\u003Cli\u003EThink about the quietest, calmest space you can use. It doesn\u2019t matter whether it\u2019s inside or outside, depending on the weather.\u003C/li\u003E\n\u003Cli\u003EYou may want to put relaxing music on in the background to help people to calm.\u003C/li\u003E\n\u003Cli\u003EAsk people to bring a cushion or pillow from home to lie or sit on during this activity to make them more comfortable.\u003C/li\u003E\n\u003C/ul\u003E\n\u003Ch3\u003E\u003Cstrong\u003EGive mindfulness a go \u003C/strong\u003E\u003C/h3\u003E\n\u003Col\u003E\n\u003Cli\u003EGather everyone together and explain you\u2019re going to try different mindfulness techniques. You can do as many or as few as you want to. You may just use one to open or close a session.\u003C/li\u003E\n\u003Cli\u003EIt should be a relaxed and calming session, so people should try to be as quiet and still as possible. Remind people they could step out of the circle or space if they want to break or move.\u003C/li\u003E\n\u003Cli\u003EAsk people to keep their hands relaxed in your lap with your palms facing up, focusing on your posture and sitting up straight. This\u2019ll help you take deep breaths during the exercises.\u003C/li\u003E\n\u003Cli\u003EBefore starting, explain that one of the tools we can use to build our resilience is \u2018self-calming\u2019. That means being able to calm our minds and bodies when we\u2019re feeling lots of complicated emotions. This can help us to react better when things are challenging or we\u2019re feeling overwhelmed.\u003C/li\u003E\n\u003Cli\u003ETell everyone that you\u2019re going to try different meditation exercises and techniques to create an \u2018anchor\u2019. An \u2018anchor\u2019 is a special place in our minds that we can remember and imagine whenever we need to feel calmer.\u003C/li\u003E\n\u003Cli\u003EIt can be good to have a movement break or play a quick game between each technique to help people focus and stay quiet or still during the mindfulness activities.\u003C/li\u003E\n\u003C/ol\u003E","gtmId":"","gtmClass":""}]}],"config":null},{"type":"singleColumn","areas":[{"items":[{"gridType":"accordion","gtmId":"","gtmClass":"","showExpand":true,"items":[{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003ELie down somewhere comfy and imagine there is a balloon in your tummy.\u003C/p\u003E\n\u003Cp\u003EAs you breathe in, imagine the balloon slowly inflates.\u003C/p\u003E\n\u003Cp\u003EAs you breathe out, the balloon effortlessly deflates.\u003C/p\u003E\n\u003Cp\u003EFor younger groups, people could rest a teddy on their tummy and let them go along for a calming ride.\u003C/p\u003E","label":"Balloon belly breathing "},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EGive each person some bubble solution and a bubble wand.\u003C/p\u003E\n\u003Cp\u003EAsk everyone to dip the bubble wand in a bubble solution, then take a deep breath and slowly blow out as many bubbles as you can.\u003C/p\u003E\n\u003Cp\u003EAsk everyone to watch all the bubbles float and burst, then close their eyes. They should imagine the bubbles are thoughts leaving your head and bursting into nothing.\u003C/p\u003E\n\u003Cp\u003EWhen all the bubbles have popped, blow some more bubbles and repeat this.\u003C/p\u003E\n\u003Cp\u003EKeep doing this two or three times, until your breathing calms and you start to feel relaxed.\u003C/p\u003E","label":"Bubble bursting"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EStarting from your head to your toes, you\u0027re going to relax different muscles.\u003C/p\u003E\n\u003Cp\u003EYou\u2019re going to squeeze and tighten your muscles, then release them, starting at the top of your body and going all the way down to your toes. As you do, focus on relaxing your body and letting go of any negative thoughts, energy or tension.\u003C/p\u003E\n\u003Cp\u003EAsk everyone to sit down in a space, either on a chair or on the floor.\u003C/p\u003E\n\u003Cp\u003EFirst, squeeze and clench up your forehead, nose and your jaw. Then relax your face and let your jaw go loose. Repeat this three times.\u003C/p\u003E\n\u003Cp\u003ESqueeze your hands tightly into fists, then release them. Repeat this three times.\u003C/p\u003E\n\u003Cp\u003ENow, stretch your arms in front of you, then raise them above your head and stretch as high as you can, then slowly drop your arms and let them hang loose. Repeat this three times.\u003C/p\u003E\n\u003Cp\u003EPut your hands on your hips and squeeze your stomach muscles as hard as you can, then release them slowly. Repeat this three times.\u003C/p\u003E\n\u003Cp\u003EPress your toes into the floor and squeeze your leg muscles tightly, before relaxing them and repeat this three times.\u003C/p\u003E","label":"Mindful muscles"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EPlace a hand out in front of you with your fingers outstretched.\u003C/p\u003E\n\u003Cp\u003EPut your index finger of your right hand on the top of your thumb of your left hand.\u003C/p\u003E\n\u003Cp\u003EBreathe in slowly through your nose and as you do slide your finger down to the bottom of your thumb or hand.\u003C/p\u003E\n\u003Cp\u003EBreathe out through your mouth slowly and slide your finger back to the top of your thumb.\u003C/p\u003E\n\u003Cp\u003EKeep breathing in and out and repeat this activity for each finger, until you\u2019ve completed your whole hand.\u003C/p\u003E\n\u003Cp\u003EYou could then switch hands.\u003C/p\u003E","label":"Hand tracing"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022section\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003EAsk the group to lie down on their back and give them some time to settle and quieten down.\u003C/p\u003E\n\u003Cp\u003EGive them some time to get comfortable. They may want to put a soft hoodie under their head.\u003C/p\u003E\n\u003Cp\u003EAsk everyone to close their eyes and concentrate on your breathing.\u003C/p\u003E\n\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022section\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003ETell everyone to calmly and slowly breathe in deeply for five seconds, then breathe out deeply for six seconds.\u003C/p\u003E\n\u003Cp\u003ESay calmly that we\u2019re going to repeat this a few times, then direct the meditation.\u003C/p\u003E\n\u003Cp\u003ESay \u2018Breathe in. Now breathe out. Breathe in, breathe out\u2019\u003C/p\u003E\n\u003Cp\u003EAsk everyone to imagine that each thought that comes to you while you\u2019re focusing on your breathing is a cloud which appears above your head.\u00A0\u003C/p\u003E\n\u003Cp\u003ESay \u2018As you breathe in, notice the cloud. As you breathe out, let the cloud dissolve.\u2019\u003C/p\u003E\n\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022section\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003ERepeat this for a few minutes, then ask everyone to slowly sit up.\u003C/p\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E","label":"Calming breathing"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EAsk everyone to find their own space and sit calmly, focusing on their breathing.\u003C/p\u003E\n\u003Cp\u003ETell everyone you\u2019re going to try an activity based on your senses called 5, 4, 3, 2, 1!\u003C/p\u003E\n\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003EAsk everyone to notice five things that you can see. Cast your eyes around and bring your attention to five things you might not normally notice. Choose something you wouldn\u2019t ordinarily pay attention to, such as a shadow or a small crack in the concrete.\u003C/p\u003E\n\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003ENow, notice four things that you can feel. Bring your awareness to four things you are currently feeling, like the texture of your pants, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on.\u003C/p\u003E\n\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003ENext, notice three things that you can hear. Try to tune in to the sounds of your surroundings. What can you hear in the background? This might be a bird singing, the low hum of the refrigerator, or the faint sounds of traffic from a nearby road.\u003C/p\u003E\n\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003EFocus on two things that you can smell. Tune your senses into smells you might usually gloss over, whether they\u2019re pleasant or unpleasant. Perhaps the breeze is carrying the scent of pine trees if you\u2019re outside, or the smell of cafe from the sidewalk.\u003C/p\u003E\n\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003ENow, notice one thing that you can taste.\u00A0Focus on one thing you can taste right now, in this moment. You can take a sip of coffee, savor some chocolate, eat something, notice the current taste in your mouth, or even open it to search the air for a taste.\u003C/p\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E","label":"Focus on the five senses with 5, 4, 3, 2, 1"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EEveryone should put their hand on their chest and feel their heartbeat. They should pay attention to their heartbeat, their breathing and how it feels.\u003C/p\u003E\n\u003Cp\u003ENow, ask everyone to move around for one minute. They could jog on the spot or do some star jumps.\u003C/p\u003E\n\u003Cp\u003ENow, ask everyone to put their hand on their chest and feel their heartbeat again.\u003C/p\u003E\n\u003Cp\u003EThey should pay attention to their heartbeat, their breathing and how it feels. How does it feel? Can they feel their heart beat in any other part of their body where the blood is pumping through them from the exercise?\u003C/p\u003E","label":"Heartbeat exercise"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003ESit up as tall as you can, back to back with a partner. Take a few deep breaths in and out on your own.\u00A0\u00A0\u003C/p\u003E\n\u003Cp\u003ENow, see if you can feel your partner\u2019s breathing, and notice how it\u2019s different from yours. Is your partner breathing more slowly than you are? Or faster than you are? It doesn\u0027t matter at all, just notice what it feels like.\u003C/p\u003E\n\u003Cp\u003EIf you want to, start to match the rhythm of your breath with your partner\u2019s breath. Breathe in at the same time, and breathe out at the same time.\u003C/p\u003E","label":"Buddy breathing "},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EThis technique is good for getting to sleep and focusing on your breathing. It\u2019s recommended to do this exercise twice daily.\u003C/p\u003E\n\u003Cp\u003EBreathe in through your nose for \u003Cstrong\u003Efour\u003C/strong\u003E seconds. Now, hold your breath while you count to \u003Cstrong\u003Eseven\u003C/strong\u003E.\u00A0\u003C/p\u003E\n\u003Cp\u003EFinally, breathe out through your mouth, making a whoosh sound, for\u00A0\u003Cstrong\u003Eeight\u003C/strong\u003E seconds.\u003C/p\u003E\n\u003Cp\u003ERepeat this cycle three more times for a total of four breaths.\u003C/p\u003E","label":"Try 4-7-8 technique"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EBox breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It\u2019s also called four-square breathing.\u003C/p\u003E\n\u003Cp\u003EBefore you get started on this exercise, make sure that you\u2019re seated upright in a comfortable chair with your feet flat on the floor.\u00A0\u003C/p\u003E\n\u003Cp\u003ETry to be in a stress-free, quiet environment where you can focus on your breathing.\u003C/p\u003E\n\u003Cp\u003ESitting upright, slowly exhale through your mouth, breathing out deeply. You\u2019re trying to get as much air as possible out of your lungs. Focus on this intention and be conscious of what you\u2019re doing.\u003C/p\u003E\n\u003Cdiv class=\u0022css-0\u0022\u003E\n\u003Cp\u003ENow, breathe in slowly and deeply through your nose for the count of four. Count to four very slowly in your head and feel the air fill your lungs, until your lungs are completely full and the air feels like it\u2019s moving into your abdomen or tummy.\u003C/p\u003E\n\u003Cdiv id=\u0022hl-incontent-video-ad\u0022 class=\u0022css-1sxbpyw\u0022 data-adbridg-ad-class-invalid=\u0022false(hl-incontent)\u0022\u003E\u003C/div\u003E\n\u003C/div\u003E\n\u003Cdiv class=\u0022css-0\u0022\u003E\n\u003Cdiv\u003EHold your breath for another slow count of four.\u003C/div\u003E\n\u003Cdiv\u003E\n\u003Cdiv class=\u0022css-0\u0022\u003E\n\u003Cp\u003EBreathe out through your mouth for the same slow count of four, trying to get as much air as possible from your lungs and abdomen. Try to think about the feeling of the air leaving your lungs.\u003C/p\u003E\n\u003Cdiv id=\u0022threequarter-of-article\u0022 class=\u0022\u0022 data-testid=\u0022driver\u0022 data-placement=\u0022thirdQuarter\u0022\u003E\u003C/div\u003E\n\u003C/div\u003E\n\u003Cdiv class=\u0022css-0\u0022\u003E\n\u003Cdiv\u003EHold your breath for the same slow count of four again, before repeating this process.\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E","label":"Box breathing"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cdiv class=\u0022page\u0022\u003E\n\u003Cdiv class=\u0022layoutArea\u0022\u003E\n\u003Cdiv class=\u0022column\u0022\u003E\n\u003Cp\u003EAsk the group to lie down and get into a comfortable position. You may close your eyes or keep them slightly open.\u00A0\u003C/p\u003E\n\u003Cp\u003EExplain that you\u2019ll be doing a short body scan, checking in with our bodies and noticing what we\u2019re feeling.\u003C/p\u003E\n\u003Cp\u003ELet your legs and your arms relax and fall to the sides. Settle yourself in a comfort-able position and close your eyes.\u003C/p\u003E\n\u003Cp\u003EStart by taking two or three gentle, large breaths. Pay attention to how that feels. Your tummy rises and falls. Air moves in and out of your body. If you like, place a hand on your stomach and feel it move with each breath.\u003C/p\u003E\n\u003Cp\u003ENow we\u2019re going to pay attention to the other parts of the body.\u003C/p\u003E\n\u003Cp\u003EStart with your feet. They might feel warm or cold, wet or dry, relaxed or restless. It\u2019s also okay if you feel nothing at all.\u003C/p\u003E\n\u003Cp\u003EIf you can, relax your feet now. If that\u2019s hard to do, that\u2019s fine. Take a moment and notice how that feels too.\u003C/p\u003E\n\u003Cp\u003EFor these few minutes, let yourself be still. There\u2019s nothing to do. Pay attention as best you can. You might feel your shoes or socks on your feet, or you might feel them pressing against the floor.\u003C/p\u003E\n\u003Cp\u003EWhen your mind gets busy, gently bring your attention back to your feet again.\u003C/p\u003E\n\u003Cp\u003ENow move your attention to your lower legs, noticing whatever is there. Do they feel heavy, light, warm, cold, or something else? Let go of frustration and trying to do anything.\u00A0\u003C/p\u003E\n\u003Cp\u003EJust do your best and give yourself a few moments of rest.\u003C/p\u003E\n\u003Cp\u003ENext, move your attention next to your knees and relax them. Feel the front, back, and sides of your knees.\u003C/p\u003E\n\u003Cp\u003EAfter a few more breaths, move your attention to your upper legs. Whatever you feel, or don\u2019t feel, is fine. Notice your legs and let them relax. If you feel restless or wiggly, that\u2019s okay too. That happens.\u003C/p\u003E\n\u003Cp\u003ENow move your attention to your stomach. It always moves when you breathe, rising and falling, like waves on the sea.\u003C/p\u003E\n\u003Cp\u003EYou might feel something on the inside, such as full or hungry. You might notice the touch of your clothes. You might even feel emotions in your belly, like happy or sad or upset.\u003C/p\u003E\n\u003Cp\u003EIf you feel that it\u2019s hard to focus, that\u2019s normal. Gently practice coming back again and again to how your chest feels when you breathe.\u003C/p\u003E\n\u003Cp\u003ENext, bring your attention to your chest. Notice it rising and falling as you breathe. If you feel that it\u2019s hard to focus, that\u2019s normal. Gently practice coming back again and again to how your chest feels when you breathe.\u003C/p\u003E\n\u003Cp\u003ENow turn your attention to your hands. There is no need to move them or do anything with them. They may be touching the floor, or be somewhere on your body. Relax them if you can, and if not, simply paying attention to your hands for another moment.\u003C/p\u003E\n\u003Cp\u003EMove your attention up into your arms. Maybe notice if you can find a moment of stillness inside you, like the pause at the end of each breath.\u003C/p\u003E\n\u003Cp\u003ENext, move your attention around to your back. How does it feel against the bed or the floor? Notice how it rocks with each breath. When your mind gets busy or angry or scared, you can always come back to how your body feels in this way for a moment.\u003C/p\u003E\n\u003Cp\u003ENow move attention to your neck and shoulders, letting go and relaxing them. If your mind wanders, that\u2019s fine. No one can pay attention all the time. Just keep returning to noticing your body whenever you find yourself thinking of something else.\u003C/p\u003E\n\u003Cp\u003EAnd now feel your face and head. What expression do you have right now? What would it feel like to smile? What else do you notice in your face, your head, and in your mind?\u003C/p\u003E\n\u003Cp\u003EFinally, spend a few moments, paying attention to your whole body. If it is easier, continue to pay attention to your breath. Remain still and continuing to pay attention to your breath or feelings in your body.\u003C/p\u003E\n\u003Cp\u003EWhen you\u2019re ready, gently open your eyes and sit for a few moments before deciding when to move again.\u003C/p\u003E\n\u003C/div\u003E\n\u003C/div\u003E\n\u003C/div\u003E","label":"Try a body scan"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cp\u003EAsk everyone to spread out across the space you\u2019re using.\u003C/p\u003E\n\u003Cp\u003EIf you\u2019re using music, start the tracks you\u2019ve chosen.\u003C/p\u003E\n\u003Cp\u003EEveryone should sit down and if they\u2019re comfortable, close their eyes. They may want to take their shoes or jacket off, or create a cushion out of a hoodie.\u003C/p\u003E\n\u003Cp\u003EIf they\u2019re not comfortable with this, encourage them to sit quietly.\u003C/p\u003E\n\u003Cp\u003ETake them through the meditation narrative below.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EMake sure you follow the script below and use a low, calm voice and a slow, steady pace:\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003ELet any tension go, and relax your shoulders until they are loose. Become aware of your breathing and begin to slow it down, by saying to yourself, \u2018slowly breathe in, slowly breathe out, slowly breathe in, slowly breathe out.\u2019\u0026nbsp;\u003C/p\u003E\n\u003Cp\u003EConcentrate on my voice as you think of the space you are in. Feel yourself in this quiet space.\u003C/p\u003E\n\u003Cp\u003ENow build a wall around your space. See the wall in your mind. It is a high strong wall.\u003C/p\u003E\n\u003Cp\u003EThink about what\u2019s it made from and what it looks like.\u003C/p\u003E\n\u003Cp\u003EReach out and touch it.\u003C/p\u003E\n\u003Cp\u003EWhat does it feel like? Is it cold or warm to touch? Is it rough or smooth?\u0026nbsp;\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EIn the wall there is a secret door. It\u2019s painted in your favourite colour. You walk up to the door.\u003C/p\u003E\n\u003Cp\u003EYou reach out to the handle and slowly open the door. The handle is cold to touch.\u0026nbsp;\u003C/p\u003E\n\u003Cp\u003EThe door slowly opens and behind it is a space that feels comfortable, warm and inviting. It might be a room, a burrow, a mountain, a beach, a woodland or a field.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EEnter through the door, making sure that you shut the door behind you. Look around the space and find something you would like to sit or lie on.\u003C/p\u003E\n\u003Cp\u003EIf you\u2019re inside, you might find a bed, a beanbag, a hammock, a sofa, a soft rug.\u003C/p\u003E\n\u003Cp\u003EIf you\u2019re outside, you might find some tree roots, some smooth grass, some cold snow or some warm white sand.\u003C/p\u003E\n\u003Cp\u003EPick where you want to sit and slowly walk over to it.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EAs you sit down on the comfortable and soft surface you can feel yourself relax. You let yourself sink into the surface. As you sink, your whole body becomes light, calm and peaceful. You feel light, like a cloud.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003ENow think about your other senses. What can you hear, see, smell or taste?\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EMove your fingertips gently over what your sat on. What does it feel like? Focus on the texture of it.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EAs you\u2019re sitting and relaxing, you notice a light breeze blowing. It gently moves your hair and touches your face. You are at a perfect temperature and feel calm and peaceful.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003ETake a deep breath as the breeze gently blows around you.\u0026nbsp;\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EThere might be gentle and quiet noises around you. Focus on where they might be coming from.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPause for five seconds.\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EYou may find yourself drifting off in this space, and that\u2019s OK. You feel relaxed and still and safe. You\u2019re enjoying sitting in this place and you feel yourself getting lighter and lighter as you relax more and more.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EAllow everyone to remain quiet and peaceful for two or three minutes. \u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EThen slowly turn the music down as you say the following:\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EGet ready now to leave your space and the gentle breeze. In your mind, you will gently stir and stretch your body. When you\u2019re ready, you will picture yourself rising up from whether you\u2019re sitting or lying and stretch your body again.\u003C/p\u003E\n\u003Cp\u003EYou make your way to the secret door, open it, and let yourself out, shutting the door behind you.\u0026nbsp;\u003C/p\u003E\n\u003Cp\u003EAs you listen to my voice, you are slowly bringing yourself back to this room. Stretch your body and then relax. 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