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

Transcript

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

• 0:16
  Speaker 1: Allow your eyes to gently close and just focus on
• 0:24
  Speaker 1: your breathing. Take a big, deep breath in And slowly
• 0:32
  Speaker 1: and gently breathe out. Take another deep breath in. Big
• 0:42
  Speaker 1: deep breath. And slowly and gently breathe out. One last time.
• 0:54
  Speaker 1: Deep breath in. And slowly and gently Breathe out. Now
• 1:06
  Speaker 1: just feel the gentle rhythm of your breath. Feel a
• 1:13
  Speaker 1: steady beat of your heart. Just take a moment to
• 1:19
  Speaker 1: listen to your heartbeat. And just take a moment to
• 1:25
  Speaker 1: feel a gentle rise and fall of your chest as
• 1:30
  Speaker 1: it moves forward. In time with your heartbeat. And with
• 1:37
  Speaker 1: each beat of your heart, you feel more and more relaxed.
• 1:43
  Speaker 1: More and more calm. More and more peaceful. And every
• 1:52
  Speaker 1: time you breathe in, you are breathing in deep relaxation.
• 1:57
  Speaker 1: Deep relaxation. And it's making you feel all warm and
• 2:02
  Speaker 1: fuzzy inside. Now imagine yourself surrounded by a beautiful white light.
• 2:13
  Speaker 1: A light so bright. A light that protects you and
• 2:19
  Speaker 1: brings you nothing but peace. Breathe in this white light.
• 2:26
  Speaker 1: Feel it. as it enters your entire body fully and
• 2:31
  Speaker 1: completely and it's making you feel all warm and safe
• 2:37
  Speaker 1: deep inside now take another deep breath in and as
• 2:46
  Speaker 1: you breathe in feel your tummy and your chest gently
• 2:52
  Speaker 1: rise and now slowly breathe out And let all the
• 2:58
  Speaker 1: air leave your lungs. Again, take a deep breath in.
• 3:09
  Speaker 1: Feel your tummy and your chest rise. And now slowly
• 3:15
  Speaker 1: breathe out. And feel how the air leaves your lungs.
• 3:21
  Speaker 1: It's almost like a deep sigh. one more time breathe
• 3:30
  Speaker 1: in feeling your tummy and your chest rise and slowly
• 3:37
  Speaker 1: breathe out and relax your whole body just keep focusing
• 3:45
  Speaker 1: on your breath focusing on your chest as it rises
• 3:50
  Speaker 1: and falls gently just breathe in and breathe out Breathe
• 4:00
  Speaker 1: in and breathe out. And every time you breathe in,
• 4:09
  Speaker 1: feel your tummy and your chest rise. And every time
• 4:13
  Speaker 1: you breathe out, feel your body relax deeper and deeper.
• 4:22
  Speaker 1: Feel all the tension in your body slowly release. And
• 4:27
  Speaker 1: notice how the muscles in your arms and legs, they've
• 4:32
  Speaker 1: become smooth and soft and they feel quite heavy too.
• 4:37
  Speaker 1: But it's a nice heavy. Now listen to your gentle
• 4:44
  Speaker 1: breath as you breathe in and breathe out. Just relax
• 4:55
  Speaker 1: your mind and let go all your worries and any
• 5:00
  Speaker 1: concerns that you may have. Just sigh your breath out
• 5:07
  Speaker 1: and just let them drift away. You can see them
• 5:13
  Speaker 1: as they float off and into the distance. Breathe in
• 5:21
  Speaker 1: and breathe out. Breathe in And breathe out. Now as
• 5:33
  Speaker 1: you lie there, feel your beautiful heart open up. Feel
• 5:41
  Speaker 1: it as it lets in peace and love. Feel how
• 5:47
  Speaker 1: wonderful that is. Really feel it. Your heart is filled
• 5:54
  Speaker 1: with so much love and so much peace. It's like
• 5:58
  Speaker 1: you can feel the love for the entire world. Wow,
• 6:04
  Speaker 1: that's a lot of love. Now for one more moment,
• 6:11
  Speaker 1: just breathe in all the love and peace in your heart.
• 6:18
  Speaker 1: Allow yourself just one minute of feeling absolute peace, love
• 6:27
  Speaker 1: and joy. Thank you. Well, That was simply lovely. Wasn't
• 7:31
  Speaker 1: it just wonderful? But now it's time for you to return.
• 7:41
  Speaker 1: So take a deep breath in, breathing in all the
• 7:45
  Speaker 1: happiness and joy. And breathe out, letting go of all
• 7:53
  Speaker 1: the things you don't need anymore. Take another deep breath in,
• 8:01
  Speaker 1: filling your heart with pure peace and love. And breathe
• 8:08
  Speaker 1: out a great, big, happy sigh. Take one last deep
• 8:18
  Speaker 1: breath in. And breathe out, feeling so peaceful, so calm.
• 8:28
  Speaker 1: and so happy, but very, very refreshed. But for now,
• 8:37
  Speaker 1: wriggle your fingers and wriggle your toes, and whenever you
• 8:42
  Speaker 1: are ready, just open your eyes and return to your day.
• 8:50
  Speaker 1: Now imagine that you are sitting in a beautiful grassy
• 8:54
  Speaker 1: meadow with your back against a magnificent old oak tree
• 9:01
  Speaker 1: and this meadow is filled with the most amazing and
• 9:05
  Speaker 1: beautiful wildflowers and you can see butterflies flying from flower
• 9:12
  Speaker 1: to flower gathering the nectar and taking their fill the
• 9:20
  Speaker 1: warm sunshine is shining down on you through the huge
• 9:24
  Speaker 1: branches of the tree And you can hear the birds
• 9:27
  Speaker 1: perched on the higher branches, singing merrily away. And the
• 9:33
  Speaker 1: soft breeze gently rustles the leaves on the tree, keeping
• 9:38
  Speaker 1: you nice and cool in the warm sunshine. Now imagine
• 9:45
  Speaker 1: that you have roots growing out from the soles of
• 9:48
  Speaker 1: your feet. And those roots look just like the roots
• 9:52
  Speaker 1: of a tree, long and wobbly. And they're burying themselves
• 9:57
  Speaker 1: deep down into the earth. anchoring you into the ground,
• 10:02
  Speaker 1: keeping you safe and strong. And you can hear those
• 10:07
  Speaker 1: roots as they grow through the ground. And you can
• 10:10
  Speaker 1: hear them as they push their way through the moist soil.
• 10:14
  Speaker 1: And you can feel the earth moving aside for your
• 10:17
  Speaker 1: roots to pass. Can you feel it? Can you feel
• 10:21
  Speaker 1: the soil moving to let your roots pass by? You
• 10:29
  Speaker 1: feel so strong and powerful now, like nothing can move you,
• 10:34
  Speaker 1: like nothing can break you or even push you over.
• 10:39
  Speaker 1: And as you sit there, with your back against the tree,
• 10:43
  Speaker 1: you begin to feel a tingling sensation running up and
• 10:47
  Speaker 1: down your back. And it feels very pleasant and warm.
• 10:54
  Speaker 1: Then you begin to feel the tingling sensation moving down
• 10:58
  Speaker 1: through your legs and into your feet. And it moves
• 11:02
  Speaker 1: up your body and down into your arms. And it
• 11:07
  Speaker 1: feels really very nice. And it gives you a warm,
• 11:10
  Speaker 1: fuzzy feeling deep inside. Now this tingling sensation is beginning
• 11:17
  Speaker 1: to energize every part of your body.
• 11:20
  Speaker 2: The tingling energy travels all the way up to the
• 11:26
  Speaker 2: top of your head and then back down again to
• 11:30
  Speaker 2: the bottom of your feet, filling your whole body with
• 11:34
  Speaker 2: light and energy.
• 11:37
  Speaker 1: It travels down the back of your neck and around
• 11:40
  Speaker 1: your throat, loosening your vocal cords, making them feel very
• 11:45
  Speaker 1: strong and very powerful. And it's helping you to find
• 11:49
  Speaker 1: your voice. It's helping you to speak clearly and without
• 11:54
  Speaker 1: any fear whatsoever. And this beautiful tingling energy is flowing
• 12:03
  Speaker 1: all through your body. And it's flushing out all the
• 12:07
  Speaker 1: things you no longer need. Like the thoughts you sometimes
• 12:11
  Speaker 1: have that are maybe not so good. Or maybe the
• 12:14
  Speaker 1: feelings that make you feel sad or angry. It just
• 12:18
  Speaker 1: flushes them all away because you don't need them anymore.
• 12:25
  Speaker 1: So just sit for one moment and let the beautiful
• 12:29
  Speaker 1: tingling energy just flow just a little bit longer all
• 12:35
  Speaker 1: the way through your body making you feel happy and safe.
• 12:41
  Speaker 1: Making you feel very protected, and very loved. Thank you.
• 13:58
  Speaker 2: Wow.
• 14:00
  Speaker 1: Notice how good you feel now. How energized you feel.
• 14:05
  Speaker 1: How you feel like you can take on the world.
• 14:09
  Speaker 1: And you can because you are filled with this most
• 14:14
  Speaker 1: wonderful tingling energy and you feel fantastic. You are energized
• 14:22
  Speaker 1: with the tingling energy that still flows through your body
• 14:26
  Speaker 1: and it will be there for as long as you
• 14:28
  Speaker 1: want it to be. So take a deep breath in
• 14:33
  Speaker 1: through your nose and slowly and gently Breathe out through
• 14:41
  Speaker 1: your mouth. And feel it giving you amazing strength. Kind
• 14:48
  Speaker 1: of like Superman, for example. So powerful you are now.
• 14:53
  Speaker 1: You can do anything you want to do. Be anything
• 14:57
  Speaker 1: you want to be. You are your own person. A beautiful,
• 15:03
  Speaker 1: amazing and very special person. And it's now that you
• 15:11
  Speaker 1: also notice that there is a beautiful white light surrounding
• 15:15
  Speaker 1: your whole body. And it's filling you with peace and happiness.
• 15:21
  Speaker 1: And it makes you smile and feel so strong and
• 15:24
  Speaker 1: so brave. And this light is called the universal energy.
• 15:31
  Speaker 1: And it connects all living creatures to each other. Human life.
• 15:37
  Speaker 1: Plant life. and all animal life too. It flows through everything,
• 15:44
  Speaker 1: and you are not alone. But now, it's time to
• 15:49
  Speaker 1: return to your day, remembering that you can listen to
• 15:54
  Speaker 1: this little meditation whenever you feel you need to, or
• 15:58
  Speaker 1: whenever you want to. But for now, it's time to
• 16:02
  Speaker 1: return to your day. So take a deep breath in,
• 16:06
  Speaker 1: and then slowly, Let it out. Again, deep breath in
• 16:16
  Speaker 1: and slowly let it out. One more time. Deep breath
• 16:24
  Speaker 1: in and slowly let it out. Now wriggle your fingers,
• 16:34
  Speaker 1: wriggle your toes. Give a big stretch if you want
• 16:38
  Speaker 1: to And then slowly and gently, open your eyes. And
• 16:45
  Speaker 1: just stay sitting still for a few moments. And just
• 16:49
  Speaker 1: maybe stretch your arms and your legs. And whenever you
• 16:55
  Speaker 1: are ready, slowly and gently, just get up and continue
• 17:01
  Speaker 1: with your day. Close your eyes and make yourself comfortable.
• 17:29
  Speaker 1: Take a big deep breath in through your nose and
• 17:34
  Speaker 1: slowly and gently breathe out through your mouth. Take another
• 17:42
  Speaker 1: deep breath in and slowly and gently breathe out through
• 17:49
  Speaker 1: your mouth. One last time Deep breath in and slowly
• 17:59
  Speaker 1: and gently breathe out through your mouth. Just feel the
• 18:06
  Speaker 1: gentle rhythm of your breath. Feel a steady beat of
• 18:10
  Speaker 1: your heart. Just take a moment to listen to your heartbeat.
• 18:19
  Speaker 1: Feel the gentle rise and fall of your chest as
• 18:23
  Speaker 1: it moves in time. With your heartbeat. Can you feel it?
• 18:30
  Speaker 1: With each beat of your heart, you feel more and
• 18:34
  Speaker 1: more relaxed. More and more calm. More and more peaceful.
• 18:43
  Speaker 1: And every time you breathe in, you're breathing in deep relaxation.
• 18:49
  Speaker 1: And it's making you feel all warm and fuzzy inside.
• 18:55
  Speaker 1: But for now, just relax and surrender your body into
• 19:00
  Speaker 1: the safety of the furniture that's supporting you. So if
• 19:03
  Speaker 1: you're lying down or sitting in a chair, just feel
• 19:07
  Speaker 1: it and just surrender to it. Take a deep breath
• 19:12
  Speaker 1: in and slowly and gently let it go. Take another
• 19:21
  Speaker 1: deep breath in letting all of your breath right back
• 19:26
  Speaker 1: out again. One more time. Deep breath in, and slowly
• 19:35
  Speaker 1: and gently let it out, like a sigh. Now bring
• 19:45
  Speaker 1: your breathing back to its normal rhythm, keeping your eyes
• 19:50
  Speaker 1: closed and shutting out all of the distractions of your
• 19:54
  Speaker 1: daily life. Just for a little while. Just breathe. And
• 20:02
  Speaker 1: you can feel your body relaxing just a little bit
• 20:05
  Speaker 1: more with each breath you take. And you breathe in
• 20:11
  Speaker 1: pure relaxation. And you breathe out anything that may be
• 20:17
  Speaker 1: bothering you. Anything at all. So just breathe in gently
• 20:24
  Speaker 1: and breathe out slowly and relax. Feeling yourself becoming more
• 20:31
  Speaker 1: and more calm and more relaxed with each breath you take.
• 20:39
  Speaker 1: Now imagine yourself to be in your most favourite place
• 20:43
  Speaker 1: in nature. A place where you feel most at home.
• 20:48
  Speaker 1: A place that you love. A place that makes you
• 20:52
  Speaker 1: feel very happy whenever you are there. And now that
• 20:58
  Speaker 1: you are here in this beautiful, peaceful place, have a
• 21:02
  Speaker 1: little walk around, just for a bit, and just absorb
• 21:06
  Speaker 1: everything you see. The sounds of the birds in the distance.
• 21:12
  Speaker 1: The sweet smells of any flowers that may be there.
• 21:16
  Speaker 1: or the smell of the grass and the trees. Maybe
• 21:21
  Speaker 1: you can stoop down to pick a flower and carry
• 21:23
  Speaker 1: it with you. Or maybe you can find a shell
• 21:27
  Speaker 1: or a special stone and you can keep it just
• 21:31
  Speaker 1: because it feels nice and it feels special and because
• 21:36
  Speaker 1: it makes you feel very calm and peaceful. As you
• 21:43
  Speaker 1: are walking around this very.
• 21:44
  Speaker 3: Special place, You find yourself standing in front of a
• 21:49
  Speaker 3: lovely and inviting bench. You just pause for a moment
• 21:53
  Speaker 3: just to look at it. Notice what colour it is.
• 22:00
  Speaker 3: Notice what it's made of.
• 22:03
  Speaker 1: Is it a wooden bench or maybe it's a metal bench?
• 22:07
  Speaker 1: How big is your bench? You decide. It's your bench.
• 22:16
  Speaker 1: You realise now And you feel like you need a
• 22:19
  Speaker 1: little rest. So go ahead and sit yourself down right
• 22:24
  Speaker 1: in the middle of your bench. Which is there to
• 22:27
  Speaker 1: hold you and to support you on this little restful
• 22:31
  Speaker 1: journey just for a while. So as you sit there,
• 22:37
  Speaker 1: in the centre of your lovely bench, just focus on
• 22:41
  Speaker 1: your breath. Feel it as it flows in. And feel
• 22:49
  Speaker 1: as it gently flows out again. You are just resting
• 22:54
  Speaker 1: in your breath. Just resting in the peace and quiet
• 22:59
  Speaker 1: of the moment. And any thoughts that are floating in
• 23:05
  Speaker 1: your mind, just notice them. And accept them. And then
• 23:11
  Speaker 1: just watch them float away. Because you don't need them
• 23:15
  Speaker 1: right now. But you can thank each thought for coming
• 23:20
  Speaker 1: and then watch it float away as you rest in
• 23:24
  Speaker 1: the peaceful silence on your bench. Because sometimes thoughts are good,
• 23:30
  Speaker 1: but we don't need them right this minute. So just
• 23:35
  Speaker 1: for a few moments, sit and rest on your beautiful bench.
• 23:42
  Speaker 1: And just rest in the silence and just breathe. Thank you.
• 25:40
  Speaker 1: Now it's time to return to your day. So take
• 25:45
  Speaker 1: a deep breath in and slowly let it out. Again,
• 25:55
  Speaker 1: deep breath in and slowly let it out. One last time.
• 26:05
  Speaker 1: Deep breath in and slowly Let it out. And whenever
• 26:13
  Speaker 1: you are ready, have a big stretch, wriggle your fingers
• 26:18
  Speaker 1: and your toes, and then slowly and gently open your eyes.
• 26:33
  Speaker 1: Find yourself a nice, cozy place to sit and just
• 26:39
  Speaker 1: relax maybe you can lie down on your sofa or
• 26:45
  Speaker 1: sit in a nice comfy chair but close your eyes
• 26:53
  Speaker 1: take a deep breath in through your nose and slowly
• 26:59
  Speaker 1: and gently breathe out through your mouth again Deep breath in.
• 27:12
  Speaker 1: And slowly and gently breathe out through your mouth. One
• 27:21
  Speaker 1: more time. Deep breath in. Breathing slowly and gently out
• 27:31
  Speaker 1: through your mouth. Now just relax. And let your breathing
• 27:38
  Speaker 1: come back to its normal rhythm. Imagine yourself surrounded by
• 27:47
  Speaker 1: a pure white light. A light so very bright and
• 27:51
  Speaker 1: so very pure. But it doesn't hurt to look at it.
• 27:58
  Speaker 1: Now imagine the whole room filled with this beautiful shining light.
• 28:07
  Speaker 1: Breathe in this healing energy of light. Breathe in its protection.
• 28:14
  Speaker 1: Really fill your lungs with deep breaths of pure white energy.
• 28:22
  Speaker 1: Let this light expand into your whole body, bringing with
• 28:28
  Speaker 1: it a deep sense of peace and happiness. Now gently,
• 28:39
  Speaker 1: just take a moment to become aware of your body.
• 28:44
  Speaker 1: Become aware of how you fill the space that is
• 28:48
  Speaker 1: surrounding your body. Just notice how your breath flows in
• 28:55
  Speaker 1: and then flows out again. Don't change your breathing in
• 29:00
  Speaker 1: any way. Just simply notice how your body breathes. Your
• 29:08
  Speaker 1: body knows how much air it needs. It's very clever
• 29:11
  Speaker 1: that way. It knows everything that your body needs. Now
• 29:19
  Speaker 1: in your mind's eye, see your breath flowing gently in
• 29:26
  Speaker 1: and out of your body. It's kind of like you're
• 29:31
  Speaker 1: watching a TV screen, but with you in the lead part.
• 29:38
  Speaker 1: And if you find other thoughts creeping in and wanting
• 29:42
  Speaker 1: to be heard, just focus back again on your breathing.
• 29:47
  Speaker 1: Just simply let any of those thoughts pass on by.
• 29:55
  Speaker 1: And notice how your breath just continues to flow. Notice
• 30:03
  Speaker 1: how it feels as it enters your nostrils. Breathe in
• 30:11
  Speaker 1: deeply and calmly. Breathe out slowly and gently. Feel the
• 30:23
  Speaker 1: air entering your nostrils. Feel how cool it is. How
• 30:30
  Speaker 1: gentle it is. Imagine you can see the air inside
• 30:36
  Speaker 1: your body after you breathe it in. What's it doing?
• 30:43
  Speaker 1: Where is it going? See it filling your body ever
• 30:49
  Speaker 1: so gently. Breathe in deeply and calmly. Breathe out slowly
• 31:05
  Speaker 1: and gently. Feel how calm you have become. Feel how
• 31:14
  Speaker 1: relaxed you have become. Feel how peaceful you have become.
• 31:25
  Speaker 1: Breathe in deeply and calmly. Breathe out slowly and gently.
• 31:40
  Speaker 1: Feel your chest and your tummy gently rise and fall
• 31:45
  Speaker 1: with each and every breath you take. See how calm
• 31:53
  Speaker 1: and gentle your breathing is Feel how relaxed your body
• 32:00
  Speaker 1: feels right now. Now we're going to take five deep breaths.
• 32:18
  Speaker 1: Breathe in deeply and calmly. Breathe out slowly and gently.
• 32:35
  Speaker 1: Breathe in deeply and calmly. And breathe out slowly and gently. Again,
• 32:52
  Speaker 1: breathe in deeply and calmly. And breathe out slowly and gently. Again,
• 33:09
  Speaker 1: breathe in deeply and calmly. Breathe out slowly and gently.
• 33:24
  Speaker 1: One last time. Breathe in deeply and calmly And breathe
• 33:32
  Speaker 1: out slowly and gently as your body relaxes completely. And
• 33:43
  Speaker 1: you feel so peaceful and so calm now. You feel
• 33:50
  Speaker 1: so happy right now, right in this very moment now.
• 34:00
  Speaker 1: Now keeping your eyes closed, notice the sounds around you.
• 34:07
  Speaker 1: What can you hear? Feel your clothes against your body.
• 34:20
  Speaker 1: How do they feel? You are so peaceful. so calm
• 34:35
  Speaker 1: you feel so very happy right now but now it's
• 34:42
  Speaker 1: time to come back to your day so wriggle your
• 34:46
  Speaker 1: fingers wriggle your toes give a big stretch and slowly
• 34:57
  Speaker 1: open your eyes Stay sitting still for another moment. And again,
• 35:06
  Speaker 1: stretch your arms and your legs gently. And whenever you
• 35:14
  Speaker 1: are ready, slowly and gently, stand up and continue with
• 35:22
  Speaker 1: your day. Thank you.