0:00
Get comfy in your chair or on the bed.
0:05
Let your shoulders drop [music] like you
0:07
just took off a heavy backpack.
0:12
Close your eyes slow.
0:18
Your thoughts are like clouds [music]
0:26
but you're the whole sky. [music]
0:31
Take a nice easy breath in.
0:37
Breathe out and feel your body get
0:40
heavier [music] like it's melting into
0:45
[music] Thoughts might pop up. That's
0:50
We're not [music] fighting them today.
0:54
Picture yourself sitting on [music] a
0:56
big rock by a calm lake.
1:00
>> The water is smooth as glass.
1:04
Every thought is a tiny [music] pebble
1:09
Watch it sink, plop, and disappear.
1:15
Breathe in again. As you breathe out,
1:19
say inside [music] your head, "I'm
1:21
bigger than this thought."
1:31
The thought is just a ripple.
1:36
Imagine a little red balloon tied to
1:41
Every worry thought goes into the
1:44
When [music] it's full, let it go.
1:48
Watch it float up and away. Bye-bye.
1:53
Let your breathing stay slow
1:56
in and out like rocking in a hammock.
2:01
Each breath makes you stronger.
2:08
Thoughts can yell, but you don't have to
2:12
Say quietly to yourself,
2:15
"I [music] choose what stays."
2:21
>> Say it again like you mean it.
2:26
Feel your chest [music] get tall.
2:28
That's your power growing.
2:32
Notice your hands resting in your lap.
2:37
These hands have [music] done hard
2:41
Opened jars, [music] hugged friends,
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They're proof you're tougher than any
2:53
Think of [music] one tough moment you
2:57
A bad grade, a fight,
3:01
a scary night. [music] You're still
3:07
That's you [music] being stronger than
3:09
the thought that said you couldn't.
3:13
Picture a stop sign in your mind.
3:17
When a negative [music] thought speeds
3:26
Then let it roll away like a car [music]
3:29
that missed the light.
3:33
Put one hand on your belly.
3:37
Feel it rise and fall [music] with your
3:42
This breath is your [music] anchor.
3:45
Thoughts can spin, but your breath keeps
3:50
Imagine your thoughts as text messages
3:55
You [music] can read them
4:01
[music] You're the boss of the phone.
4:04
Let the lake in your picture get super
4:11
>> Drop in a happy memory. First bike ride,
4:15
favorite song, [music] Grandma's
4:22
Watch the good [music] ripple spread
4:28
Feel your feet [music] on the floor.
4:32
The ground pushes up. Solid, [music]
4:41
Thoughts can't shake that.
4:44
Think of tomorrow's worries as [music]
4:45
sticky notes on a fridge.
4:49
One by one, pull them off and stick them
4:52
[music] in a drawer marked later.
4:56
Today's drawer [music] stays empty.
5:00
Say one more time, I'm stronger [music]
5:05
Let it land like a high five to
5:11
[music] Smile if it feels right. You
5:18
Picture the red balloon coming back
5:22
Fill it with one good word. [music]
5:34
The lake, the rock, the sky, they all
5:39
fit in your pocket now.
5:42
[music] Anytime a thought gets loud,
5:45
pull out the lake. Breathe.
5:50
You're still the sky.
5:56
[music] Take one last slow breath.
6:01
Wiggle your [music] toes. Roll your
6:05
Open your eyes whenever you're ready.
6:09
>> Thoughts will come,
