Latest / New Horizon - Meditation & Sleep Stories / Guided Meditation for Children MAGIC MINDFULNESS 4in1 Mindfulness Meditation for Kids

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Guided Meditation for Children MAGIC MINDFULNESS 4in1 Mindfulness Meditation for Kids · New Horizon - Meditation & Sleep Stories

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  Speaker 1: Sit yourself down somewhere comfortable, somewhere warm and quiet. Now
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  sit with your back straight and your feet flat on
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  the floor, and just focus on your breathing. Focus your
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  mind on your chest rising and falling with each breath.
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  Think of nothing else, just your chest rising and falling,
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  and just breathe. You don't have to breathe deeply, just
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  breathe naturally, and focus on how it's happening. Notice how
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  your breath flows in and out. Notice how your chest
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  gently rises and falls. Your body knows just how much
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  air it needs. So now imagine that you are in
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  out of space. Imagine that you are surrounded by the
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  most amazing brilliant stars. They are everywhere. They are so bright,
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  so shiny, and they twinkle like the sun shining down
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  on the ocean. You can see many planets and galaxies,
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  all with a vast array of colors. It's amazing. You
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  can see many shooting stars, you see the tails of
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  them so clearly, and you are in awe of the
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  beauty of all of it. And it's so beautiful and
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  so peaceful here, and there is no sound at all,
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  just peace and quiet, and it feels like you are
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  the only person in the whole universe, and you notice
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  that you can breathe perfectly in outer space. You don't
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  even need to wear a spacesuit. It's just you and
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  the stars. Now you're going to do a little breathing
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  exercise in outer space, which will help you to feel
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  in tune with the whole universe, because right now you
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  feel so very peaceful and calm. So relax and slightly
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  took your chin towards your chest. Now you can choose
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  yourself whether you want to breathe in through your nose
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  or through your mouth. But when you do, begin to
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  breathe with no pause between the inn and the outbreaths
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  kind of like this with no pause. Just try that.
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  Do it a few times now, focus on your breath
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  as you breathe in, but breathe out naturally, just sigh
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  it out. So if you breathe in through your nose,
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  just do it this way. Breathe in and sigh it out,
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  breathe in and siy it out. Just do that for
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  just a few moments. Try not to move and just
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  notice if you feel any different sensations when you breathe
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  this way. So again, in through your nose and say
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  it out. Now, place a hand on your belly and
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  allow your breath to move your hand. Feel your hand
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  rise and fall as you breathe. Just breathe in and
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  breathe out. Feel your hand rising, feel it falling, and
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  all the time you're surrounded by the most beautiful planets, stars, galaxies,
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  and you feel amazing. Now move your hand to just
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  under your rib cage. Feel how your breath moves your
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  hand this way. Breathe in and breathe out. Breathe in
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  and breathe out. Feel your hand as it rises and
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  falls just under your rib cage. Okay, Now lift your
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  hand to your chest area and do it again. Feel
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  how your hand rises and falls with each breath. Breathe normally,
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  but breathe longer, especially on the in breath, big deep
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  breath in, and on the outbreath. Make that longer too,
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  so that both the inhale and the exhale of the
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  breath are about the same length as each other. Like this,
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  So you breathe in, breathe in, and just do that
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  for just a moment. Feel your hand rising and falling
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  with each breath you take. Breathe in, breathe out, breathe in,
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  breathe out. Now, Notice how much calmer you feel and
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  so much more peaceful. So every time you do this exercise,
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  it will help you to feel so much calmer. By
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  breathing this way and bringing awareness to your breath, it
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  can bring great benefits to your mind and to your body,
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  and you will feel so much more peaceful, more relaxed.
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  Now bring your breathing back to its normal rhythm, and
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  for just a moment, sit quietly in your chair. Look
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  at the stars, look at the planets, look at the galaxies,
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  and just take in the most amazing colors that you
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  see all around you. And it feels wonderful, and you
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  just drift, just drift in space, feeling so peaceful, so calm,
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  and so very very relaxed. Now bring your awareness back
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  into the room you're sitting in. Notice how your body feels,
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  how calm it feels, how peaceful it feels. See how
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  calm and gentle your breathing is, and how relaxed your
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  hole puddy feels. So take a long, slow, deep breath
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  in and breathe out slowly and gently. Again, deep breath in,
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  and slowly and gently, just sigh the breath out one
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  last time, deep, breath in and slowly and gently breathe
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  out now, keeping your eyes closed. Notice the sounds around you.
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  What can you hear, Feel the floor beneath your feet,
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  Feel the chair you are sitting on. How does it feel,
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  feel your clothes against your body. Do you notice any
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  difference now than when you started this meditation? Now, imagine
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  yourself sitting on the top of a very large mountain,
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  surrounded by luscious green grass, and you're sitting with your
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  legs crossed, feeling really very comfortable, and it's a warm,
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  sunny day, just how you like it. The sky is
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  a beautiful blue with a few tiny clouds drifting by,
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  and you can see for miles and miles and miles.
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  So take a deep breath in and slowly and gently
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  breathe out through your mouth, breathing in pure fresh mountain air.
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  As you sit, you can feel the warmth of the
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  sun on your skin, and it feels so good. It
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  reminds you of times when you've been on holiday or
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  just having a great day with your friends. Notice how
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  your skin feels right now. Does it feel warm or
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  does it feel a little bit cool? As the sun
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  shines down on your body, it makes you feel very happy,
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  so happy in fact, you would just like to sit
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  like this all day long. So again, take a deep
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  breath in and breathe in the sunlight. Feel the sunlight
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  entering your body, Feel the warmth of it as it
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  gently flows all around the inside of your body. You
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  look around you from on top of the mountain. What
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  can you see in the distance? Can you see feels?
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  Can you see buildings? Or maybe you can see the ocean?
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  What can you see? Now? Again, feel the sunlight as
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  it touches your skin, feel its warmth, Feel it's life
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  giving energy. You feel so alive right now that you
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  feel you could run anywhere you wanted to without getting
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  out of breath at all. You feel you could climb
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  the highest mountain, an even bigger one than the one
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  you're on now. Feel amazing right now, better than you
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  have ever felt before. It's like the sunlight is restoring
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  all of your energy. So close your eyes for just
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  a few minutes and sit in the energy giving rays
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  of the sunlight. Really feel its energy now. As you
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  open your eyes, you begin to feel very light rain
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  drops on your skin. It kind of tickles, it's so gentle.
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  So you feel a rain on your skin. Does it
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  feel the same as the sunlight did, Is it as
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  warm or is it nice and fresh and cool? So
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  as the sunlight restored all of your energy and lightness,
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  the raindrops wash away any negativity that may have been
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  left behind, so that you are now a clean and
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  shiny new you, and you feel wonderful. And as you
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  look up towards the sky, you see a beautiful rainbow
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  just beginning to take on its glorious shape. Can you
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  see it? Can you see the rainbow? You see that
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  the colors are just perfect and they glisten with light.
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  What is your favorite color in the rainbow? Or maybe
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  you have two favorite colors, or maybe you just like
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  a whole of the colors. Isn't it marvelous how the
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  rainbow contains every visible color that there is or ever was.
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  Can you see how the sunlight and the rain working
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  together can create such beauty, just like we can if
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  we work together. Can you see how every color emerges
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  from one source? So for a few moments, just appreciate
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  the beauty of the rainbow while the gentle raindrops cleanse
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  and rejuvenate your whole being. How do you feel? How
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  do you feel right now? You feel so alive, you'
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  feel full of zest for life, full of energy. So
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  take a big deep breath in and slowly and gently
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  breathe out, feeling so peaceful, so calm, and so very
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  very happy. Now imagine you're in a beautiful rainforest, and
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  in this rainforest sits a lovely old log cabin, and
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  this belongs to you. The log cabin has a covered porch,
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  so you are sheltered from the rain, and on the
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  porch sit an old wooden rocking chair, so you take
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  a seat to rest for just a little while, gently
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  rocking backwards and forwards. You notice it started to rain lightly,
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  and you can hear it as it runs down the
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  roof of your porch. You hear it drip off the
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  edges and land in the grass surrounding your cabin. And
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  there's something very comforting about listening to the rain drops
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  as they dance around without them even touching your skin.
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  The sounds of the rain are becoming louder now, and
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  you hear the distant rumble of thunder, and it's like
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  the forest is being washed by this rain, and it
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  smells all lovely and clean. Some people are afraid of thunder,
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  as it can be quite loud and sometimes scary, but
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  if you breathe with the thunder, you'll realize just how
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  natural and beautiful it really is. And you can use
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  this breathing exercise to help you any time you feel
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  afraid of something, or maybe if you're just feeling a
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  little bit unsettled. Because we can't overcome any of our fears,
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  so now, just become aware of your breath, take a
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  few natural breaths, and soften and relax your body. Just relax. Now,
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  breathe in slowly and gently through your nose for account
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  of three seconds one two three. Now position your lips
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  as if you're about to whistle, and then slowly and
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  gently blow all of the air and your lungs out
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  one two, three, four five. Make the out breath just
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  a little bit longer than the inbreath. Just relax and
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  notice how your body feels. You feel very peaceful and calm. Now,
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  so again, breathe in slowly and gently through your nose
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  for the count of three one two three, position your
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  lips again as if you're about to whistle, but this
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  time direct all of the air into the belly and
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  exhale all of your breath out of your body three
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  four five. One last time, breathe in slowly and gently
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  through your nose for the count of three, one, two, three,
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  position your lips as if you're about to whistle, and
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  just exhale all of your breath out of your body
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  three four five. Now, as you breathe, focus your attention
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  on the sound of the rain and the thunder. Hear
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  the gentle rumble of the thunder, and begin to synchronize
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  your breath to a rhythm. So breathe in and out
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  at the same time you hear the sounds of the thunder.
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  Just try it and see. Give it a go. As
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  you breathe with a thunder, you feel up one with it,
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  and you find that it's not scary at all. In fact,
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  it's very beautiful and in its own way, very very
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  peaceful too. So for just a moment, breathe with the thunder,
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  and notice how any fierce you may have just fade away.
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  It's as if the rain and the thunder washing them away.
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  Your breath of thunder dissolves any fears or worries you
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  may have, leaving you feeling very refreshed and very cleansed.
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  Speaker 2: Us very.
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  Speaker 1: It's now time for you to return to your day,
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  feeling very much at peace with yourself and with the world.
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  And always remember you can return to the breath of
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  thunder whenever you wish. So for now, take a deep
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  breath in, and then slowly and gently let the breath
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  out again. Deep breath in, and slowly and gently let
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  the breath out one more time. Deep breath in, and
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  slowly and gently let the breath out. Now, imagine that
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  you are standing on a golden beach in the most
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  beautiful bay you have ever seen. You look around and
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  you see a sign telling you that this is Paradise Bay,
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  and you can see a couple of small wooden rowing
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  boats drifting along on the waves. There's a lovely lighthouse
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  at the end of the bay and you see its
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  light turning to warn the other ships. You can see
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  gentle rolling hills on one side of the bay, and
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  on the other side of the bay you can see mountains,
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  and there are lush green trees dotted around all over
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  the place with birds nesting in them. It's almost like
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  a tropical paradise. You stand perfectly still, taking in all
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  the beauty around you. What can you see? I'll take
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  a few deep breaths and smell the salty air. Smell
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  the refreshing aroama that you can only find by the sea.
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  Feel it as it slips down into your lungs, making
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  you able to breathe much easier. The air is so
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  pure and so cleansing. Can you smell anything else here?
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  Close your eyes and breathe deeply and slowly. What else
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  can you smell? Can you smell the green, herbaceous smell
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  of seaweed? Can you smell it as it dries on
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  the rocks? Maybe the smell of seaweed is a very
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  strong smell, and it smells a lot stronger now that
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  the tide is out. Now, take off your shoes and
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  your socks and walk barefoot on the beach. As you
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  walk on the soft sand, feel it beneath your feet.
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  Feel how soft it is really, Feel how warm it is.
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  Feel it moved through your toes as you walk, Feel
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  it as you walk, how it flicks up on the
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  back of your legs. Now walk towards the sea, and
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  as you do, feel the temperature of the sand begin
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  to change as it becomes wet. Does it feel warm
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  or cool on your feet? Does the sun feel different
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  now that it's wet. Is it as soft now as
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  it was before? Now, stand still and close your eyes
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  and just listen to the sound of the sea. Keep
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  your eyes closed and just listen. Can you hear the
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  cries of the gulls and other seabirds as they fly
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  around you and above you? Can you hear the ones
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  in the distance? Can you hear any other living creatures?
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  The slow, churning, white noise of the ocean is very comforting,
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  and it makes you feel so peaceful and so calm.
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  But to you is the sound loud or is it quiet?
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  Does the sea sound calm or does it sound choppy?
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  Hear the waves breaking as they come up and onto
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  the sand near you. Hear the sound they make as
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  a disperse on the sand. Can you hear it? Can
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  you hear that sound? Listen to the different sound the
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  waves make as they retreat again, Listen as they draw
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  the sand or the pebbles back down the beach with them.
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  There is a gentle breeze blowing keeping you feeling all
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  nice and cool. Listen to the sound of the gentle
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  wind swishing around your face and your body. Can you
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  hear it making a rustling sound? Through your hair. Are
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  there any other people on your beach? What other sounds
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  can you hear? Can you hear them? Can you hear
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  people talking? Or dogs barking? Maybe? What is the furthest
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  sound you can hear? Now stand facing the breeze with
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  your eyes still closed. Now open your mouth and taste
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  the air. Stick your tongue out. Taste the air. Can
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  you taste salt on your tongue? What does it taste like?
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  Does it taste salty? Now lick your lips do they
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  taste salty too? Now step a bit nearer to the sea,
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  And as you do, you feel a wave break over
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  your feet. Is the water warmer or cooler? It feels
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  so good on your feet, refreshing them in the warm sunshine.
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  Now open your eyes and pick up a selection of
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  pebbles and shells from the beach. Sit down on the
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  sand with them. Run your fingers and thumb all over them.
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  What do they feel like? Do they feel hard? Can
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  you feel any ridges or cracks on them anywhere at all?
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  Are the pebbles smoother than the shells? Now rub them
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  gently on your cheeks to see, just see if you
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  can feel the difference. Now take a handful of dry
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  sand and let it run through your fingers. Feel how
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  the grains fall through your fingers. What does it feel
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  like now? Compare a handful of wet sand and a
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  handful of dry sand. How different do the textures feel?
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  Is one maybe heavier than the other one? What do
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  you think? And move the sand through the spaces between
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  your toes. Feel the different textures of the smooth sand.
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  Is the sand soft and powdery or rough and abrasive?
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  Is it wet or is it dry? What does it
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  feel like? To the side of you. You see a
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  piece of seaweed nearby and you pick it up. What
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  does it feel like? What does the seaweed feel like?
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  Does it feel silky and smooth or does it feel
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  slimy to the touch? Feel it now? As you sit there,
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  you can see the rhythmic pattern of the waves as
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  they form further out in the sea, and as you
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  watch they slowly get bigger and build strength as they
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  move towards the beach, and you watch as they break
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  on the shore. You notice that some waves are bigger
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  than others. Can you see them? You watch the delicate
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  salt spray billowing up as each wave hits the beach.
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  It's a beautiful sight to see, so exhilarating, and yet
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  at the same time, so calming and so peaceful. You
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  watch in the shallow water, the sand and small pebbles
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  moving backwards and forwards as the waves come in and
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  go out. It's so peaceful and relaxing here, so lovely.
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  And you watch as the seabirds fly low over the
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  ocean and then soar up again into the sky on
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  a current of warm, salty air. Can you see them?
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  Can you see any other living creatures on this beach
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  or is it just you? You look further out to
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  see what do you see? Can you see any boats?
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  Can you see the horizon where the sky kisses the sea?
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  Can you see where the sky ends and the sea begins?
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  As you look at the horizon, can you see the
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  different color of the sky. What does it just blend
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  in with the color of the ocean. You wish you
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  could stay here forever, just listening to the sounds of
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  the ocean, feeling the sand beneath your feet, tasting the warm,
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  salty air. But it's time now to return to your day.
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  So take a deep breath in and slowly and gently
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  breathe out, Take another deep breath in and slowly and
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  gently breathe out. One last time, take a deep breath
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  in and slowly and gently breathe out. Now, wriggle your fingers,
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  wriggle your toes, stretch if you want to, and slowly
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  open your eyes. Feeling so alive and so fresh, ready
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  to carry on with your day,