5-Minute Guided Meditation for Surviving High School (protective colored bubble) | Mindfulness with Mallory

This is a great meditation to use when you can't necessarily leave or change a situation and you have to continue to show up (like going to high school).

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Welcome to this five-minute guided meditation for surviving high school. In this meditation, we're going to create a protective colored bubble that you can use in moments of high anxiety, stress, or overwhelm.

Since this guided meditation involves your imagination and visualization, you may want to try this with someone you trust, like a therapist or a parent, if you're prone to dissociate or get lost in daydreaming.

Let's start by getting comfortable in a seated position and breathe naturally.

This may be criss-cross applesauce, sitting on your heels, stretching your feet out in front of you, or even sitting down in a chair.

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Do what feels cozy and comfortable for you.

You can grab a pillow or a blanket to sit on if that helps you. Wrapping a blanket around your shoulders or across your lap for added support can also help you feel safe + secure during this guided meditation

If it helps to close your eyes, you can do that now. And if that's too distracting, then you can keep your eyes open.

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Let's begin by taking a deep breath in through your nose, and even slower out your mouth.

Notice how that feels in your body. Notice the air moving through you as you breathe.

Choose a color that feels protective for you.

This can be any coloring of your choosing. It doesn't matter if there's texture to the color, a pattern, or even if there is more than one color. What's important is that this color feels safe for you.

On your next inhale, I'd like you to imagine that color is filling you up from your heart center outward. So as you breathe in, imagine that color is entering into you and taking up space within you.

You may notice some sensations as you do this, and that's perfectly fine. If you don't, there's nothing wrong with you. That's fine too.

Everyone's experience is unique to what their body and their mind need at this moment.

There's really no wrong way to do this.

With each inhale imagine that color is expanding and filling you up more and more.

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It's reaching to fill your chest and your belly and now it's reaching your upper legs and thighs, your shoulders, biceps, forearms, your lower legs too.

Your neck, your feet, your hands, your entire head and face, and as it reaches and fills you up,

I want you to repeat these words along with me:

On your inhale repeat the words, I am safe, and on your exhale repeat the words, my energy protects me.

Great! Notice how you feel in your body right now at this moment. You don't need to make any effort to change it. Just notice what comes up for you.

In a few moments, I'm going to ask you to expand that color so that it moves beyond you on your next inhale.

Here we go! Let's breathe in and on that exhale allow that color to expand out so that it is now a bubble of protection around you.

With each inhale, you can visualize that color growing stronger. And with each exhale, the bubble can expand out as far as you need it to.

Some of you may want to keep your bubble nice and close to you. Others may want to expand it out so that it includes your loved ones and friends. Either choice is fine.

You may want to try this out with different variations to see what feels most comfortable for you.

In this bubble, you are protected. You are safe.

Let's breathe here together for a few moments to really solidify this feeling. You are so brave and so strong. You endure so much and you can survive high school.

When you're ready, take a deep breath in through your nose, and even slower out of your mouth.

Let's wake up your body by gently wiggling your toes and your fingers. Slowly move or stretch any body parts that may feel stiff, or needs some gentle waking up.

If your eyes have been closed, you can gently flutter them open now. I really appreciate you joining me for this five-minute guided meditation.

When you find yourself struggling to survive high school, you can return here, to help you visualize your energy protecting you.

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