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Dropping off Worries

The following exercise is an activity to visualize dropping off your worries. It can help to reduce feelings of stress. If your mind starts to wander, that’s okay! Take a deep breath and bring your attention back.

Allow yourself to get into a comfortable position. Take a deep breath in through your nose. Bring the breath all the way down filling up your belly. Slowly breathe out emptying your lungs. Concentrate on your breath in and out. In and out.

Take a moment to scan your body allowing any tension to leave your body. Feel your body becoming more relaxed and sinking into your spot. Any of the remaining tension melts away, and you feel content and relaxed.

Imagine yourself standing on the sidewalk. You notice the cracks in the cement. The warmth of the sun on your skin. The sky is blue with a few fluffy clouds.

You look down and see you are holding two suitcases. One in each hand. They are very heavy and filled with any fears or worries. Your arms are getting heavy and tired from holding the suitcases. Imagine you set down the suitcases. You begin to feel lighter. Your arms feel free.

Walk down the sidewalk feeling lighter with every step. Think about the wonderful possibilities ahead of you. You feel grounded and centered as you walk forward with purpose. You can feel the ground under your feet, the slight breeze on your face, and the sunshine smiling down on you.

You keep walking until you cannot even see your worries behind you. You feel free. You realize you are not your worries or your stress. You are wonderful and whole the way you are. You look up at the sky and feel calm and relaxed. You feel happiness radiate throughout your body.

Take a moment to sit in this happiness. Any stress you had is now gone away. You feel the warmth of the sun as you breathe in slowly.


Once we count back from 5, you will open your eyes feeling relaxed and recharged.

5, 4, 3, 2, 1. Open your eyes.

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