I can chose the right response and have the power to affect my life

Focus on your feet again. Gently take another deep breath. Follow the breath straight to your belly button. Bring your attention back to the feet. For a moment think about all the things you do in your life. Think of all the decisions you need to make every day from the moment you wake up. There are so many, from when you need to get up to how much homework you are going to do, what you are going to eat and what you are going to wear. (pause 2 sec) You might not notice, but you make judgements all the time. Everything you do includes your decision making. Consider the importance of this. (pause 5 sec) Think about a situation in your life in the past which seemed out of control but worked out, purely because you made the right choices. Or perhaps think of a situation when it seemed you
made the right decision but then needed to change it because it turned out to be the wrong decision after all. All of this is normal. It happens to everyone. (pause 4 sec) Now try to remember a different situation, one in which you felt very much in control and knew you did the right thing straight away. Try to recollect the feeling of confidence this might have brought. (pause 3 sec) Even if you might not think this right now, you are always in control of your life. Even if things are not so great at times and it seems you have no say in what happens, you still have one power – the power of choice. You have a power to decide how you are going to respond and think about any situation. You are always in control of that. Take a moment to think about this. (pause 5 sec) Consider whether there is anything in your life at the moment that you could be thinking more positively about. It does not have to be a big thing. (pause 2 sec) Think about what is good and positive about the situation, or perhaps what is salvageable. (pause 4 sec) Reflect on the situation further and consider whether there is anything you can be grateful for. This is important. (pause 3 sec) Consider whether you can work around the circumstances and bring good things into the situation. Focus on that for a moment. (pause 4 sec) Gently focus on your feet again. Remember you are sitting on the log. In your mind stand up and walk back to the forest. Focus on your bare feet on the forest floor, feel the cool bed of leaves touching your toes and your heels. (pause 3 sec) Now slowly bring your awareness to this room. Feel your feet on the ground. Feel your roots deep in the ground. As you keep focus on your feet, bring your awareness to this room now fully. Become aware of the chair under
your body. Listen for the sounds around you. Bring your mind back to your feet. Where are they? Can you feel them? Gently wiggle your toes. Feel the full sensation of the floor beneath your feet. Slightly press them on the floor. Wiggle your fingers and rub your palms. Move your shoulders. Take a deep breath. When you are ready slowly open your eyes, first looking down then up and up until you are looking straight ahead. Do this in your own time. When your eyes are open give yourself a good stretch if at all possible in silence to give others space to do the same in their own time.