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I've learned that
people will forget what you said
people will forget what you did
but people will never forget how you made them feel.

Maya Angelou.


Now close your eyes.
Focus on your breathing as it is.
Feel the inhalation as expansion of your chest.
Feel the exhalation as contraction of your chest.
 
Now imagine that your lungs and heart move in unison at the rhythm of your breath.
 
Now whilst you are keeping this natural rhythm, from your mind extract a happy memory.
Can you see it with the eyes of your mind?
Enjoy the image of this memory.
What is happening to your body?
Do you experience any change?
Scan your body, acknowledge the change, observe it.
 
Now look at this image with your lungs and your heart.
Do you experience any change in the breathing and heartbeat?
Acknowledge the change with curiosity, acceptance, kindness.
 
Now bring the image of your happy memory from your heart and lungs through your breath out of your body.
Let it linger in the space around.
 
Now gently guide the image of your happy memory in my direction.
Let it choose a jigsaw of the puzzle.
Let it settle and be imprinted firmly onto this piece.
 
Now please, gently open your eyes.
 
Now I will pass around with the tray amongst you.
Simply retrieve YOUR piece.
Take the plastic bag, insert your piece and breathe into it.
Secure the bag with the string.
 
Whenever you feel sadness or anger or any powerful emotion overwhelming you, remember that it is temporary
​Let it pass through and out of your body.

Remember your jigsaw piece and your happy memory.