Latest / New Horizon - Meditation & Sleep Stories / Guided Meditations for Kids _ CALM _ PEACE 4in1 _ Mindfulness for Children(M4A_128K)

Transcript

Guided Meditations for Kids _ CALM _ PEACE 4in1 _ Mindfulness for Children(M4A_128K) · New Horizon - Meditation & Sleep Stories

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  Speaker 1: Hmm.
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  Speaker 2: Allow your eyes to gently close.
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  Speaker 1: And just focus on your breathing. Take a big, deep
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  breath in and slowly and gently breathe out. Take another
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  deep breath in, big deep breath and slowly and gently
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  breathe out. One last time, deep breath in and slowly
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  and gently breathe out. I just feel the gentle rhythm
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  of your breath, Feel a steady beat of your heart.
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  Just take a moment to listen to your heartbeat, and
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  just take a moment to feel a gentle rise and
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  fall of your chest as it moves in time with
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  your heartbeat.
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  Speaker 2: And with each beat of your heart, you.
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  Speaker 1: Feel more and more relaxed, more and more calm, more
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  and more peaceful. And every time you breathe in, you
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  are breathing in deep relaxation, and it's making you feel
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  all warm and fuzzy inside. Now, imagine yourself surrounded by
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  a beautiful white light, a light so bright, a light
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  that protects you and brings you nothing but peace. Breathe
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  in this white light.
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  Speaker 2: Feel it.
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  Speaker 1: It enters your entire body fully and completely, and it's
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  making you feel all warm and safe deep inside. Now,
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  take another deep breath in, and as you breathe in,
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  feel your tummy and your chest gently rise, and now
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  slowly breathe out and let all you hear leave your lungs.
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  Speaker 2: Again, take a deep breath.
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  Speaker 1: In, feel your tummy and your chest rise, and now
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  slowly breathe out and feel how the air leaves your lungs.
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  It's almost like a deep sigh. One more time, breathe in,
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  feeling your tummy and your chest rise, and slowly breathe
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  out and relax your whole body. Just keep focusing on
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  your breath, focusing on your chest as it rises and falls.
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  Speaker 2: Gently. Just breathe in and breathe out. Breathe in.
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  Speaker 1: And breathe out, And every time you breathe in, feel
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  your tummy and your chest rise, and every time you
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  breathe out, feel your body relax deeper and deeper. Feel
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  all attention your body, slowly release, and notice how the
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  muscles in your arms and legs they become smooth and soft,
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  and they feel quite heavy too, but it's a nice heavy.
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  Now listen to your gentle breath as you breathe in
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  and breathe out. Just relax your mind and let go
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  of all your worries and any concerns that you may have.
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  Just sigh your breath out and just let them drift away.
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  You can see them as they float off and into
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  the distance.
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  Speaker 2: Breathe in and breathe out.
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  Speaker 1: Breathe in.
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  Speaker 2: And breathe out.
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  Speaker 1: Now as you lie there, feel your beautiful heart open up,
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  feel it as it lets in peace and love. Feel
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  how wonderful lies really feel it. Your heart is filled
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  with so much love and so much peace. It's like
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  you can feel the love for the entire world. Wow,
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  that's a lot of love. Now for one more moment,
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  just breathe in all the love and peace in your heart.
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  Allow yourself just one minute of feeling absolute peace, love
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  and joy. Well that was simply lovely, wasn't it just wonderful?
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  Speaker 2: But now it's time for you to return.
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  Speaker 1: So take a deep breath in, breathing in all the
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  happiness and joy, and breathe out, letting go of all
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  the things you don't need anymore. Take another deal breath in,
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  filling your heart with pure peace and love, and breathe
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  out a great, big, happy sigh. Take one last deep
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  breath in and breathe out, feeling so peaceful, so calm,
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  and so happy.
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  Speaker 2: But very very refreshed.
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  Speaker 3: But for now, regular your fingers and regular your toes,
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  and whenever you are ready, just open your eyes and
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  return to your day.
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  Speaker 1: Now, imagine that you are sitting in a beautiful grassy
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  meadow with your back against a magnificent old oak tree,
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  and this meadow is filled with the most amazing and
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  beautiful wild flowers, and you can see butterflies flying from
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  flower to flower, gathering the nectar and taking their fill.
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  The warm sunshine is shining down on you through the
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  huge branches of the tree, and you can hear the
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  birds perched on the higher branches singing merrily away, and
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  the soft breeze gently rustles the leaves on the tree,
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  keeping you nice and cool in the warm sunshine. Now,
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  imagine that you have roots growing out from the soles
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  of your feet. Those roots look just like the root
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  of a tree, long and wobbling, and they're burying themselves
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  deep down into the earth, anchoring you into the ground,
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  keeping you safe and strong. And you can hear those
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  roots as they grow through the ground, and you can
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  hear them as they push the way through the moist soil,
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  and you can feel your earth moving aside for your
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  roots to pass. Can you feel it? Can you feel
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  the soil moving to let your roots pass by? You
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  feel so strong and powerful now, like nothing can move you,
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  like nothing can break you or even push you over.
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  And as you sit there with your back against the tree,
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  you begin to feel a tingling sensation running up and
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  down your back, and it feels very pleasant and warm.
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  Then you begin to feel a tingling sensation moving down
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  through your legs and into your feet, and it moves
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  up your body and down into your arms, and it
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  feels really very nice, and it gives you a warm,
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  fuzzy feeling deep inside. Now this tingling sensation is beginning
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  to energize every part of your body. The tingling energy
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  travels all the way up to the top of your
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  head and then back down again to the bottom of
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  your feet, filling your whole body with light and energy.
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  It travels down the back of your neck and around
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  your throat, loosening your vocal cords, making them feel very
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  strong and very powerful. And it's helping you to find
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  your voice. It's helping you to speak clearly and without
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  any fear whatsoever. And this beautiful tingling energy is flowing
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  all through your body, and it's flushing out all the
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  things you no longer need, like the thoughts you sometimes
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  have that or maybe not so good, or maybe the
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  feelings that make you feel sad or angry. It just
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  flushes them all away because you don't need them anymore.
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  So just sit for one moment and let the beautiful
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  tingling energy just flow just a little bit longer, all
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  the way through your body, making you feel happy and safe,
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  making you feel very protected and very loved. Us to
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  notice how good you feel now, how energized you feel,
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  How you feel like you can take on the world,
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  and you can because you are filled with this most
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  wonderful tingling energy and you feel fantastic. You are energized
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  with the tingling energy that still flows through your body,
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  and it will be there for as long as you
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  want it to be. So take a deep breath in.
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  Speaker 2: Through your nose.
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  Speaker 1: And slowly and gently breathe out through your mouth and
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  feel at giving you amazing strength, kind of like Superman,
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  for example. So powerful you are now. You can do
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  anything you want to do, be anything you want to be.
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  You are your own person, a beautiful, amazing and very
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  special person. And it's now that you also notice that
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  there is a beautiful white light surrounding your whole body.
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  Speaker 2: And it's filling you with peace.
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  Speaker 1: And happiness, and it makes you smile and feel so
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  strong and so brave. And this light is called the
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  Universal Energy, and it connects all living creatures to each other,
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  human life, plant life, and all animal life too. It
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  flows through everything, and you are not alone. But now
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  it's time to return to your day, remembering that you
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  can listen to this little meditation whenever you feel you
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  need to or whenever you want to. But for now,
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  it's time to return to your day. So take a
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  deep breath in and then slowly let it out.
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  Speaker 2: Again.
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  Speaker 1: Deep breath in, and slowly let it out one more time.
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  Deep breath in.
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  Speaker 2: And slowly let it out.
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  Speaker 1: Now, wriggle your fingers, wriggle your toes, give a big
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  stretch if you want to, and then slowly and gently
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  open your eyes and just stay sitting still for a
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  few moments and just maybe stretch your arms and your legs,
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  and whenever you're ready, slowly and gently just get up
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  and continue with your day. Close your eyes and make
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  yourself coved. Take a big, deep breath in through your
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  nose and slowly and gently breathe out through your mouth.
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  Take another deep breath in and slowly and gently breathe
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  out through your mouth. One last time, deep breath in
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  and slowly and gen me breathe out through your mouth.
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  Just feel the gentle rhythm of your breath. Feel a
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  steady beat of your heart. Just take a moment to
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  listen to your heartbeat. Feel a gentle rise and fall
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  of your chest as it moves time with your heartbeat.
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  Can you feel it? At each beat of your heart,
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  you feel more and more relaxed, more and more calm,
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  more and more peaceful. And every time you breathe in,
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  you are breathing in deep relaxation, and it's making you
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  feel all warm and fuzzy inside. Well, for now, just
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  relax and surrender your body into the safety of the
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  furniture that's supporting you. So if you're lying down or
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  sitting in a chair, just feel it and just surrender
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  to it. Take a deep breath in and slowly and
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  gently let it go. Take another deep breath in, letting
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  all of your breath right back out in it one
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  more time, deep breath in and slowly and gently let
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  it out like a sigh. Ah. Now bring your breathing
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  back to its normal rhythm, keeping your eyes closed and
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  shutting out all of the distractions of your daily life.
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  Just for a little while, just breathe and you can
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  feel your body relaxing just a little bit more with
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  each breath you take, and you breathe in pure relaxation,
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  and you breathe out anything that may be bothering you,
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  anything at all. To just breathe in gently and breathe
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  out slowly and relax feeling yourself becoming more and more
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  calm and more relaxed with each breath you take. Now,
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  imagine yourself to be in your most favorite place in nature,
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  a place where you feel most at home, the place
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  that you love, a place that makes you feel very
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  happy whenever you are there. And now that you are
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  here in this beautiful, peaceful place, have a little walk around,
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  just for a bit, and just absorb everything you see.
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  The sounds of the birds in the distance, the sweet
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  smells of any flowers that may be there, or the
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  smell of the grass and the trees. Maybe you can
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  stoop down to pick a flower and carry it with you,
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  or maybe you can find a shell or a special stone,
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  and you can keep it just because it feels nice,
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  and it feels special, and because it makes you feel
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  very calm and peaceful. As you are walking around this
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  very special place, you find yourself standing in front of
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  a lovely and inviting bench. You just pause for a
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  moment just to look at it. Notice what color it is,
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  Notice what it's made of. Is it a wooden bench
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  or maybe it's a metal bench.
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  Speaker 2: How big is your bench? You decide, it's your bench,
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  you realize.
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  Speaker 1: Now then you feel like you need a little rest,
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  So go ahead and sit yourself down right in the
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  middle of your bench, which is there to hold you
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  and to support you on this little RESTful journey just
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  for a while. So as you sit there in the
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  center of your lovely bench, just focus on your breath,
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  feel it as it flows in, and feel as it
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  gently flows out again. You are just resting in your breath,
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  just resting in the peace and quiet of the moment.
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  And any thoughts that are floating in your mind, just
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  notice them and accept them, and then just watch them
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  float away because you don't need them right now, but
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  you can thank each thought for coming and then watch
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  it float away as you rest in the peaceful silence
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  on your bench, because sometimes thoughts are good, but we
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  don't need them right this minute. So just for a
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  few moments, sit and rest on your beautiful bench and
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  just rest in the silence and just breathe.
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  Speaker 2: Mo h.
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  Speaker 1: Now it's time to return to your day, So take
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  a deep breath in and slowly let it out again,
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  deep breathing, and slowly let it out one last time.
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  Deep breath in and slowly let it out. Whenever you
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  are ready, have a big stretch, wriggle your fingers and
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  your toes, and then slowly and gently open your eyes.
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  Find yourself a nice cozy place to sit and just relax.
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  Maybe you can lie down on your sofa or sit
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  in a nice comfy chair, or close your eyes. Take
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  a deep breath in through your nose and slowly breathe
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  out through your mouth.
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  Speaker 2: Again.
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  Speaker 1: Deep breath in, and slowly and gently breathe out through
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  your mouth. One more time, deep breath in, breathing slowly
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  and gently out.
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  Speaker 2: Through your mouth.
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  Speaker 1: I just relax and let your breathing come back to
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  its normal rhythm. Imagine yourself surrounded by a pure white light,
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  a light so very bright and so very pure, but
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  it doesn't hurt to look at it. Now, imagine the
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  whole room filled with this beautiful shining light. Breathe in
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  this healing energy of light. Breathe in its protection. Really
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  fill your lungs with deep breaths of pure white energy
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  that this light expand into your whole body, bringing with
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  it a deep sense of peace and happiness. And gently,
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  just take a moment to become aware of your body.
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  Become aware of how you fill the space that is
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  surrounding your body. Just notice how your breath flows in
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  and then flows out again. Don't change your breathing in anyway.
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  Just simply notice how your body breathes. Your body knows
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  how much air it needs. It's very clever that way.
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  It knows everything that your body needs.
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  Speaker 2: Now in your mind's eye.
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  Speaker 1: See your breath flowing gently in and out of your body.
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  Speaker 2: It's kind of like.
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  Speaker 1: You're watching a TV screen, but with you in the
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  lead part. And if you find other thoughts creeping in
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  and wanting to be heard, just focus back again when
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  you're breathing. Just simply let any of those thoughts pass
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  on by, and notice how your breath just continues to fly.
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  Notice how it feels as it enters your nostrils. Breathe
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  in deeply and calmly. Breathe out slowly and gently. Feel
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  the air entering your nostrils. Feel how cool it is,
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  how gentle it is. Imagine you can see the air
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  inside your body after you breathe it in.
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  Speaker 2: What's it doing? Where is it going?
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  Speaker 1: See it filling your body?
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  Speaker 2: Ever so gently.
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  Speaker 1: Breathe in deeply and calmly. Breathe out slowly and gently.
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  Feel how calm you have become. Feel how relaxed you
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  have become. Feel how peaceful.
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  Speaker 2: You have become.
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  Speaker 1: Breathe in deeply and calmly. Breathe out slowly and gently.
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  Feel your chest and your tommy gently rise and fall
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  with each and every breath you take. See how calm
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  and gentle your breathing is. Feel how relaxed your body feels.
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  Speaker 2: Right now, now.
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  Speaker 1: We're going to take a five deep breaths. Breathe in
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  deeply and calmly. Breathe out slowly and gently. Breathe in
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  deeply and calmly, and breathe out slowly and gently. Again.
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  Breathe in deeply and calmly, and breathe out slowly and
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  gently again breathe in deeply and calmly. Breathe out slowly
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  and gently. One last time, breathe in deeply and calmly.
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  Breathe out slowly and gently as your body relaxes completely,
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  and you feel so peaceful and so calm. Now you
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  feel so happy right now, right in this very moment.
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  Now keeping your eyes closed, Notice the sounds around you.
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  What can you hear? Feel your clothes against your body,
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  how do they feel? You are so peaceful, so calm,
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  You feel so very happy right now. But now it's
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  time to come back to your day. So wriggle your fingers,
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  wriggle your toes, give a big stretch.
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  Speaker 2: And slowly open your eyes.
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  Speaker 1: Stay sitting still for another moment, and again, stretch your
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  arms and your legs gently, and whenever you are ready,
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  slowly and gently stand up and continue with your days