Watch this video to
Watch this video to
earn a point for your champ!
Focus your breathing and settle your swirling thoughts in this calming mindfulness exercise.
Instructor Sometimes we can feel pretty mixed up. It can be hard to pay attention. It can be hard to have fun with so much stirred up inside. Let's see if focusing on our breathing can help settle our swirling thoughts, our mixed up emotions. Rest back in your chair, or settle into a comfortable seat on the floor. Now imagine a glass jar. This jar is full of water and glitter. Let the glitter be your thoughts and emotions, and imagine that for the moment those thoughts and emotions are pretty mixed up, swirling around and around. Have you ever felt like this? Swirling on the inside. Let's try to settle those swirling thoughts and emotions with long, slow out breaths. First, gently place your hands on your belly. Try to notice your muscles working to help bring air in and move air out of your body. Breathe in, and slowly breathe out. Good. Now check in with the swirling. Are those thoughts and emotions still so mixed up? (gentle instrumental music) Let's try again. Breathe in, and make your exhale longer than usual. Those swirling thoughts are starting to settle. Keep your hands on your belly for another breath. Inhale, and slowly exhale. Look, things aren't swirling around as much. Try a couple breaths, each at our own pace. Hands on your belly. Breathe in. Make a long out breath, easy and calm, a couple more. Breathe. (gentle instrumental music) The swirling has slowed down, maybe even stopped. The thoughts and emotions are still there, but they've settled. Sometimes you'll notice swirling on the inside of you. Long, slow out breaths might help you calm things down. Place your hands in your lap. Close your eyes if you'd like. Check in on your own jar, swirling or settling. Maybe you notice slowing down, maybe not. That's okay. Just notice for you, and breathe.