[MUSIC PLAYING] NARRATOR: From the moment you were born, your heart has been beating and keeping you alive. How fast and hard your heart beats changes with both your physical activity and with your emotions. Doing jumping jacks or going for a jog can make your heart beat faster. But so can feeling scared, anxious, or excited. 

Sometimes these heart-racing emotions can make you feel frightened or out of control. When that happens, take a few moments, and try this mindfulness exercise to help clear your mind and connect with your emotions. 

Start in a sitting position, and take three deep breaths. Then gently place your fingers or hand over a place where you can easily feel your heartbeat, like this side of your neck, the inside of your wrist, or over your heart. 

Close your eyes, and feel the beating of your heart. Think about how you're feeling right now. When you're feeling anxious, your heart beats quickly. Taking a moment to notice your heartbeat can help you focus your thoughts and return to a calm state. Let your hands drop to your lap. Take a deep breath in through your nose and out through your mouth. Next, reach both arms straight up into the air. And hold them there for 30 seconds. 

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Slowly bring your arms back down, and let your hands rest in your lap. Take another deep breath in through your nose and out through your mouth. Again, raise your arms straight above your head. And this time, hold them there for 20 seconds. 

Slowly lower your arms so that your hands rest in your lap. Take a deep breath in through your nose and out through your mouth. For a final time, raise your hands straight above your head. And hold them there for 10 seconds. 

Slowly lower your arms so that your hands rest in your lap. Place your hand over your heart and feel your heart beat. Notice if it has slowed since you began this exercise. 

Notice how you're feeling. Take a moment to sit quietly with your thoughts, and calm your mind. Remember to take slow, deep breaths. And enjoy the feeling of calmness. 

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