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

Transcript

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

• 0:05
  Speaker 1: To be continued....
• 0:35
  Speaker 2: A nice, cosy place to sit and relax. Maybe you
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  Speaker 2: can lie down on your sofa and just close your eyes.
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  Speaker 2: Take a deep breath in through your nose. Slowly and
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  Speaker 2: gently breathe out through your mouth. Again, deep breath in
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  Speaker 2: And slowly and gently breathe out through your mouth. One
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  Speaker 2: more time. Deep breath in. And breathing slowly and gently
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  Speaker 2: out through your mouth. Now imagine yourself surrounded by a
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  Speaker 2: pure white light. A light so bright and so pure.
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  Speaker 2: Now imagine the whole room filled with this beautiful shining light.
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  Speaker 2: Breathe in this healing energy of light. Breathe in its protection.
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  Speaker 2: Really fill your lungs with deep breaths of pure white energy.
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  Speaker 2: And let this light expand into your whole body, bringing
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  Speaker 2: with it a deep sense of peace. Now remember a
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  Speaker 2: time in your mind when you were feeling very happy.
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  Speaker 2: This could be a memory of a person that you
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  Speaker 2: love or a complete stranger who was very kind to
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  Speaker 2: you once. It could be an animal or a friend.
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  Speaker 2: or even your favourite teddy bear. A time when your
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  Speaker 2: heart felt so full of joy and happiness. Now remember
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  Speaker 2: how that feeling felt. How your heart felt so happy
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  Speaker 2: it could burst right out of your chest with pure joy.
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  Speaker 2: Remember how it made your smile light up your whole
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  Speaker 2: face Remember how you never wanted that moment to end.
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  Speaker 2: The joy this moment brings goes on forever. There are
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  Speaker 2: no worries. There are no problems. There is only you.
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  Speaker 2: Feeling pure happiness right now in this very moment. You
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  Speaker 2: are the moment. One perfect moment in time. So for
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  Speaker 2: just a few moments, sit with the joy and happiness
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  Speaker 2: that you're feeling right now and feel those beautiful, wonderful
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  Speaker 2: feelings deeply once again.
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  Speaker 1: Thank you.
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  Speaker 2: Notice how peaceful you feel now. Notice how happy you feel.
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  Speaker 2: Notice how That nothing matters in this moment in time
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  Speaker 2: but you. The only thing that matters is how peaceful
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  Speaker 2: and calm you feel. How very happy you are. So
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  Speaker 2: now take a deep breath in and slowly and gently
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  Speaker 2: breathe out. It's time to bring back all the good
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  Speaker 2: feelings you have, all the joy and happiness you feel
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  Speaker 2: and carry it with you for the rest of the day.
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  Speaker 2: Breathe in deeply. And slowly breathe out. Again, breathe in deeply.
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  Speaker 2: And slowly breathe out. One last time. Breathe in deeply.
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  Speaker 2: And slowly breathe out. It's time for you to slowly
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  Speaker 2: stretch your body. Feeling so happy and so content in
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  Speaker 2: this perfect moment in time. Because you Ah, the perfect moment.
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  Speaker 2: And whenever you are ready, slowly and gently, open your eyes.
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  Speaker 2: Find yourself somewhere comfortable to sit with your back straight
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  Speaker 2: and then close your eyes. Now let's begin by taking
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  Speaker 2: five deep, and full breaths. And as you breathe in,
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  Speaker 2: let each inhale of breath fill your lungs deeply and
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  Speaker 2: fill you with much needed energy. And each time you exhale,
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  Speaker 2: allow your body to simply relax. So here we go.
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  Speaker 2: Deep breath in, fill your lungs, and slowly Breathe out.
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  Speaker 2: Deep breath in. Slowly breathe out. Deep breath in. And
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  Speaker 2: slowly breathe out. Again, deep breath in and slowly breathe out.
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  Speaker 2: Let's do it one more time. Last one. Deep breath
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  Speaker 2: in and slowly breathe out and just relax for a moment.
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  Speaker 2: And now we do it again. Breathe in through your mouth,
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  Speaker 2: expanding your belly and chest as much as you can
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  Speaker 2: and hold that breath just for a moment. Now exhale
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  Speaker 2: out through your mouth, feeling a wave of relaxation sweep
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  Speaker 2: over your entire body breathe in filling your entire breathing
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  Speaker 2: system with fresh oxygen hold the breath And breathe out.
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  Speaker 2: Feeling a deep wave of relaxation gently sweeping over you. Again,
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  Speaker 2: breathe in. So much that you are brimming with air.
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  Speaker 2: Hold the breath. Soaking in all of the oxygen. Hold
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  Speaker 2: the breath. And breathe out. And your body relaxes in
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  Speaker 2: different areas without any effort at all. So again, breathe in.
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  Speaker 2: Feeling these breaths purifying your entire body. Hold the breath.
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  Speaker 2: And breathe out. Just notice how you are feeling. How
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  Speaker 2: your body is feeling right now. One more time. Breathe in.
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  Speaker 2: A big, beautiful breath coming in. Hold the breath. Feeling
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  Speaker 2: invigorated from the purest oxygen. And breathe out. Allowing the
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  Speaker 2: deep relaxation to sweep over your entire body Notice now,
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  Speaker 2: how is your body feeling at this very moment? How
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  Speaker 2: do you feel? You now have an abundance of oxygen.
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  Speaker 2: This is how we are created to feel. This is
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  Speaker 2: how relaxed we can feel. This is how at any
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  Speaker 2: given moment, we can feel if we choose to. Just relax.
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  Speaker 2: Let your breath flow naturally. And again, notice how you feel.
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  Speaker 2: How does your body feel right now? Now turn your
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  Speaker 2: focus onto your spine. Is it straight, radiating confidence in yourself?
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  Speaker 2: Make your posture tall and proud, lifting your head high.
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  Speaker 2: If you haven't done so already, allow your eyes to
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  Speaker 2: gently close and feel a nice relaxation in your eyelids
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  Speaker 2: when you do so. This relaxation in your eyelids is
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  Speaker 2: so comforting. So you let it grow and begin to
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  Speaker 2: feel your entire body as peace and calmness. And you
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  Speaker 2: feel happy. So very peaceful. So very calm. Come away
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  Speaker 2: of your head now. Just notice your eyes and your ears.
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  Speaker 2: What sounds can you hear? Is there a ticking clock?
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  Speaker 2: Can you hear a bird outside singing its beautiful song?
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  Speaker 2: What sounds can you hear? now notice your nose can
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  Speaker 2: you feel the air gently coming in notice your mouth
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  Speaker 2: and your chin can you feel the air on your
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  Speaker 2: lips as it exhales from your nose what does it
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  Speaker 2: feel like now let your awareness travel down your neck
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  Speaker 2: and your shoulders down each arm all the way to
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  Speaker 2: the tip of each finger and as you do so
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  Speaker 2: feel the energy moving around your body feel the warmth
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  Speaker 2: feel how good It makes you feel. Become aware of
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  Speaker 2: your lungs now. Expanding and contracting. Notice how strong and
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  Speaker 2: deep your heart is beating. It's very powerful. But very soothing.
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  Speaker 2: And you feel so peaceful. So calm. So relaxed. Now
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  Speaker 2: notice your belly. Your hips. All the way down each leg.
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  Speaker 2: Notice your feet. Notice each toe. And again, feel the
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  Speaker 2: energy moving all through your body. all around your body,
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  Speaker 2: inside and out. Take another nice deep breath in and
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  Speaker 2: let a smile come across your face. Feel the muscles
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  Speaker 2: moving in your face as you smile. Bring into your
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  Speaker 2: mind a memory when you were laughing. It could be
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  Speaker 2: a memory from long ago or even a funny moment
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  Speaker 2: that happened recently. Just let the feeling of laughter and
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  Speaker 2: joy rise in your body as it comes into your
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  Speaker 2: mind and just remember. See yourself laughing. Feel your body
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  Speaker 2: moving with each laughter And remember how good you felt.
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  Speaker 2: Now it's time to bring your attention back into the room.
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  Speaker 2: So take a long, slow, deep breath in. And hold
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  Speaker 2: the breath. Now breathe out. Slowly and gently.
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  Speaker 1: Again.
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  Speaker 2: Deep breath in. Hold the breath. Just a moment. And
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  Speaker 2: slowly and gently breathe out. One more time. Deep breath in.
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  Speaker 2: Slowly and gently, let the breath out. Now keeping your
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  Speaker 2: eyes still closed, notice the sounds around you. What can
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  Speaker 2: you hear? Feel the floor beneath your feet. Really feel it.
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  Speaker 2: Feel the chair you are sitting on. How does it feel?
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  Speaker 2: Feel your clothes against your body. Are they smooth? Are
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  Speaker 2: they rough? Now whenever you are ready to come back
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  Speaker 2: to the present moment, take a nice, deep refreshing breath,
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  Speaker 2: feeling energized and ready to accomplish all of your goals,
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  Speaker 2: Realising that you can do anything you set your mind
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  Speaker 2: to do. Realising that you truly are a very special
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  Speaker 2: being with no limitations. Now open your eyes and to
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  Speaker 2: see the beautiful world that's yours to explore. Take a
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  Speaker 2: deep breath in through your nose and slowly let the
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  Speaker 2: breath out through your mouth. Again, take another deep breath
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  Speaker 2: in through your nose slowly and gently let the breath out.
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  Speaker 2: Once again deep breath in and slowly breathe out. Now
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  Speaker 2: imagine you are sitting in a beautiful garden on a
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  Speaker 2: lovely old wooden bench. And you can feel the old
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  Speaker 2: wood beneath you as it sags down just a little bit.
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  Speaker 2: But it still feels solid and very comfortable. You look
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  Speaker 2: down at your hands and you feel something inside them.
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  Speaker 2: So you gently open them to see that you are
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  Speaker 2: holding tiny daisy bud and its petals are all tightly
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  Speaker 2: closed and it looks so small in your hands as
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  Speaker 2: you look at the tiny flower you see it very
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  Speaker 2: clearly you can see each tiny petal hugging all the
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  Speaker 2: other petals and it looks like it's trying to keep
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  Speaker 2: itself warm and safe You see the green stem glistening
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  Speaker 2: in the morning sunshine. You lift the little flower closer
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  Speaker 2: to you so that you can see it better. And
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  Speaker 2: as you breathe out, your breath gently touches it. And
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  Speaker 2: the flower begins to move just a tiny bit. As
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  Speaker 2: you breathe out again, your breath gently flows over the
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  Speaker 2: tiny petals and they move ever so slightly again. So
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  Speaker 2: you take a breath in and slowly you blow it
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  Speaker 2: out from your mouth to see if it happens again.
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  Speaker 2: And yes, it does. The petals begin to open just
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  Speaker 2: a tiny bit more. Each time you breathe in you
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  Speaker 2: are breathing in the love from the tiny daisy. You
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  Speaker 2: are breathing in all the love from the universe. And
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  Speaker 2: as you breathe out, just gently over the little flower,
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  Speaker 2: you breathe out all of your love onto it. With
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  Speaker 2: each breath you breathe out, the tiny flower opens more
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  Speaker 2: and more each time and you can see the petals
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  Speaker 2: clearly now as they expand outwards this tiny flower is
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  Speaker 2: growing in your hands and it gets bigger and bigger
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  Speaker 2: with each breath that you breathe on it so you
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  Speaker 2: keep breathing onto the daisy and you are delighted and
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  Speaker 2: in awe of what is happening And it's happening because
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  Speaker 2: of you. It's happening because you are breathing love into
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  Speaker 2: this tiny little life form. As your breath touches the flower,
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  Speaker 2: its petals expand even more. And its petals are reaching
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  Speaker 2: out to you as if you are the sun, as
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  Speaker 2: if you are giving it life. And you are giving
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  Speaker 2: it life. Its petals move softly and quiver as they
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  Speaker 2: reach out to you. And you can feel its warmth
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  Speaker 2: and its love as it moves ever so close. The
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  Speaker 2: petals have grown fully now. And it's an amazing sight
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  Speaker 2: to see. This tiny little bud has reached its potential
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  Speaker 2: because of you. Because of the love and the life
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  Speaker 2: that you gave to it. This tiny flower has grown
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  Speaker 2: into a fully grown daisy now because of you. And
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  Speaker 2: it's the most beautiful thing you have ever seen. Its
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  Speaker 2: petals are white and shiny and they look so bright
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  Speaker 2: and so vivid and so healthy. It's like you can
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  Speaker 2: almost see The love shining out from it. Now imagine
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  Speaker 2: if you were to breathe out love to the whole
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  Speaker 2: world with every breath you take. Imagine if, that when
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  Speaker 2: you breathe in, you can breathe in all of the
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  Speaker 2: love of the world, the entire world. And the world
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  Speaker 2: sends this out each and every day. Imagine how that
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  Speaker 2: would feel to breathe in nothing but pure love and
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  Speaker 2: to breathe out all of your love for the rest
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  Speaker 2: of the world. Now that would be truly amazing now,
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  Speaker 2: wouldn't it? Just feel yourself breathing in all of the
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  Speaker 2: love from all over the universe. Really feel it. Feel
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  Speaker 2: it from the people and the animals. Feel it from
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  Speaker 2: the moon, the stars and the sun. Feel it from
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  Speaker 2: the wind and the rain. And feel it from all
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  Speaker 2: of the other planets. Because every living being has a
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  Speaker 2: vibration that they give out to the universe. And that
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  Speaker 2: vibration is love. The universe is love. Pure, simple love.
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  Speaker 2: And the universe, above everything else, wants you to be
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  Speaker 2: happy and to feel that love. So today, when you
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  Speaker 2: breathe in, imagine that you are breathing in the pure
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  Speaker 2: love from the universe. And imagine that when you breathe out,
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  Speaker 2: you breathe out all of your love to all living beings.
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  Speaker 2: Breathe out love to your family and friends. Breathe out
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  Speaker 2: love to all of the animals, plants and trees. Breathe
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  Speaker 2: out your love to the whole entire universe. Can you
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  Speaker 2: imagine how amazing that would be? Can you imagine what
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  Speaker 2: a wonderful life we would all have if we could
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  Speaker 2: just breathe in nothing but pure love and then send
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  Speaker 2: that love back out into the world to the entire universe.
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  Speaker 2: But now it's time to return to your day So
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  Speaker 2: take a deep breath in through your nose and slowly
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  Speaker 2: and gently breathe out through your mouth, breathing out the love. Again,
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  Speaker 2: deep breath in through your nose, breathing in all the
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  Speaker 2: love the universe has for you and slowly and gently
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  Speaker 2: breathe out through your mouth. showering the entire world with
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  Speaker 2: your love. One last time, deep breath in, filling yourself
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  Speaker 2: full of the love of all life. And slowly and gently,
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  Speaker 2: breathe out through your mouth, breathing it back out again.
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  Speaker 2: But now, just wriggle your fingers, wriggle your toes give
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  Speaker 2: a big stretch and slowly and gently open your eyes
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  Speaker 2: and breathe out as much love as you can just
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  Speaker 2: for today Close your eyes and make yourself comfortable. Take
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  Speaker 2: a deep, blissful breath, breathing in pure, cleansing air. And
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  Speaker 2: now slowly breathe out. Again, take another deep breath of
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  Speaker 2: blissful air. And slowly breathe out. One last time. Take
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  Speaker 2: another deep breath of pure cleansing air. And slowly breathe out.
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  Speaker 2: Now imagine that you are standing on a lovely, luscious
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  Speaker 2: green hill. And the sun is shining and it's nice
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  Speaker 2: and warm. And there's a gentle breeze on your face
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  Speaker 2: and it feels so refreshing. So stand still on this
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  Speaker 2: green hill just for a moment and close your eyes.
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  Speaker 2: Feel the warmth of the sun on your face. Feel
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  Speaker 2: a gentle breeze As it moves through your hair. How
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  Speaker 2: does your body feel right now? Your feet are firmly
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  Speaker 2: on the ground. How does the ground beneath your feet feel?
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  Speaker 2: Is it a hard surface? Or is it soft and
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  Speaker 2: spongy grass beneath your feet? What does it feel like?
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  Speaker 2: Now you open your eyes and look around you. What
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  Speaker 2: do you see? Are there trees anywhere? Or is it
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  Speaker 2: just a rolling green hill? Are there birds in the sky?
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  Speaker 2: Or are there just clouds? You decide to walk a little.
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  Speaker 2: So choose which leg will be stepping first. The left
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  Speaker 2: one or the right one? And as you lift your foot,
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  Speaker 2: feel the bottom of your foot lose contact with the ground.
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  Speaker 2: What does that feel like? Does your foot feel lighter
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  Speaker 2: or does it feel heavier? You move forward and take
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  Speaker 2: your first step. How does it feel when you place
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  Speaker 2: your foot back on the ground? As it comes into
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  Speaker 2: contact with the ground, do you feel any vibrations as
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  Speaker 2: your foot steps on the ground beneath you? What does
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  Speaker 2: it feel like? You lift the other foot and do
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  Speaker 2: the same thing again. Does it feel the same as
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  Speaker 2: it did with the first foot? Be aware of your
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  Speaker 2: feelings Be aware of the sensations of your foot touching
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  Speaker 2: the ground below you This is helping you to become
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  Speaker 2: mindful of what you are doing This is helping you
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  Speaker 2: to be in the present moment And to realize that
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  Speaker 2: nothing else matters right now. Nothing at all. This helps
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  Speaker 2: you to concentrate your mind. When your mind wanders a little,
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  Speaker 2: sometimes it does. And when thoughts come into your mind
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  Speaker 2: that you don't need to think about right now, just
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  Speaker 2: bring your attention back to your feet. Just be aware
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  Speaker 2: again of them lifting up, up from the ground and
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  Speaker 2: then settling back down again. Think of your feet and
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  Speaker 2: how it feels to touch the ground beneath you. What
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  Speaker 2: does it feel like? You stop now and take off
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  Speaker 2: your shoes. Now you can really feel the ground below you.
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  Speaker 2: What does it feel like now? Curl your toes up
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  Speaker 2: if you're standing on grass. Wriggle your toes in it.
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  Speaker 2: What does that feel like? Is it cool or is
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  Speaker 2: it warm? Is it soft grass or is it a
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  Speaker 2: bit sharp and hard? If you're standing on hard ground,
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  Speaker 2: what does that feel like? Is it cold under your feet?
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  Speaker 2: Is it wet or is it damp? What does it
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  Speaker 2: feel like? Now walk forward and just look around you.
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  Speaker 2: What can you see? What do you feel right now?
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  Speaker 2: Just keep walking And take in everything that is around you.
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  Speaker 2: Can you hear anything as you walk? What can you hear?
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  Speaker 2: Can you hear the gentle breeze? Can you hear any
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  Speaker 2: birds flying past you? Can you hear the flutter of
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  Speaker 2: their wings as they pass by? Can you hear anything
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  Speaker 2: in the distance? So stop now and just listen. Just
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  Speaker 2: listen to your body. Just feel how your body feels
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  Speaker 2: right now. How does it feel? You turn now. And
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  Speaker 2: begin to walk back again. And as you do, notice
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  Speaker 2: how your hips feel. Notice how your legs are feeling.
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  Speaker 2: Notice how your torso adjusts itself when you turn your
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  Speaker 2: body around. Now slow your walking down a bit. And
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  Speaker 2: walk a lot slower. Just take one step every three
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  Speaker 2: or four seconds. It feels really good to walk this
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  Speaker 2: way because you don't have to hurry at all. There
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  Speaker 2: is no rush to be anywhere right now. In fact,
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  Speaker 2: as you lift your foot, say lift. As you move
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  Speaker 2: your foot forward, say move. And as you place your
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  Speaker 2: foot down, say place. So lift, move, place. Do this
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  Speaker 2: for just one more moment and then just stand still.
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  Speaker 2: You feel so excited right now for the glorious new
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  Speaker 2: day ahead and your heart is filled full of love
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  Speaker 2: for all life, but most of all, for yourself. This amazing, wonderful,
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  Speaker 2: perfect being you truly are. The real you. The you
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  Speaker 2: who can do anything you want to do, whenever you
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  Speaker 2: want to do it. And you feel so peaceful. So calm.
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  Speaker 2: And so very relaxed. But refreshed as well. So once again.
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  Speaker 2: Breathe in deeply. The cool refreshing air. And slowly breathe out.
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  Speaker 2: And you feel refreshed. And rejuvenated. And you feel so
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  Speaker 2: alive right now. So again. Breathe in the cleansing air
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  Speaker 2: of life. And slowly breathe out. And you feel so wonderful.
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  Speaker 2: So looking forward to the day ahead. So breathe in
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  Speaker 2: deeply one last time. And slowly breathe out. And you're
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  Speaker 2: now ready Begin your day knowing that you are going
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  Speaker 2: to have the most wonderful and amazing day.