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

• 0:33
  Speaker 1: Find yourself a nice cozy place to sit and relax.
• 0:40
  Maybe you can lie down on your sofa and just
• 0:45
  close your eyes. Take a deep breath in through your nose,
• 0:54
  slowly and gently breathe out through your mouth. Again, deep
• 1:04
  breath in, and slowly and gently breathe out through your mouth.
• 1:17
  One more time, deep breath in and breathing slowly and
• 1:24
  gently out through your mouth. Now, imagine yourself surrounded by
• 1:34
  a pure white light, a light so bright and so pure.
• 1:42
  Now imagine the whole room filled with this beautiful, shining light.
• 1:51
  Breathe in this healing energy of light. Breathe in its
• 1:56
  protection your lungs with deep breaths of pure white energy,
• 2:06
  and let this light expand into your whole body, bringing
• 2:11
  with it a deep sense of peace. Now, remember a
• 2:20
  time in your mind when you were feeling very happy.
• 2:25
  This could be a memory of a person that you love,
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  or a complete stranger who was very kind to you once.
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  It could be an animal or a friend, or even
• 2:36
  your favorite teddy bear. A time when your heart felt
• 2:42
  so full of joy and happiness. Now remember how that
• 2:49
  feeling felt, how your heart felt so happy it could
• 2:56
  burst right out of your chest with pure joy. Remember
• 3:02
  how it made your smile light up your whole face.
• 3:09
  Remember how you never wanted that moment to end. The
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  joy this moment brings goes on forever. There are no worries,
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  there are no problems, There is only you feeling pure
• 3:29
  happiness right now in this very moment. You are the moment,
• 3:39
  one perfect moment in time. So for just a few moments,
• 3:47
  sit with joy and happiness that you're feeling right now,
• 3:52
  and feel those beautiful, wonderful feelings deeply once again. Notice
• 5:57
  how peacefull you feel now, Notice how happy you feel.
• 6:05
  Notice that nothing matters in this moment in time but you.
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  The only thing that matters is how peaceful and calm
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  you feel, how very happy you are. So now take
• 6:26
  a deep breath in and slowly and gently breathe out.
• 6:36
  It's time to bring back all the good feelings you have,
• 6:40
  all the joy and happiness you feel, and carry it
• 6:44
  with you for the rest of the day. Breathe in
• 6:49
  deeply and slowly breathe out again. Breathe in deeply and
• 7:06
  slowly breathe out one last time. Breathe in deeply and
• 7:17
  slowly breathe out. It's time for you to slowly stretch
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  your body, feeling so happy and so content in this
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  perfect moment in time, because you are the perfect moment,
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  and whenever you are ready, slowly and gently open your eyes,
• 7:50
  find yourself somewhere comfortable to sit with your back straight,
• 7:57
  and then close your eyes. Now let's begin by taking
• 8:03
  five deep and full breaths, and as you breathe in,
• 8:09
  let each inhale of breath fill your lungs deeply and
• 8:14
  fill you with much needed energy. And each time you exhale,
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  allow your body to simply relax. So here we go.
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  Deep breath in, fill your lungs and slowly breathe out.
• 8:42
  Deep breath in, slowly breathe out. Deep breath in, and
• 9:00
  slowly breathe out. Again, Deep breath in and slowly breathe
• 9:13
  Outlets do it one more time, last one deep breath
• 9:18
  in and slowly breathe out, and just relax for a moment.
• 9:37
  And now we do it again. Breathe in through your mouth,
• 9:44
  expanding your belly and chest as much as you can,
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  and hold that breath just for a moment. Now exhale
• 9:56
  out through your mouth. Feeling away of relaxation sweep over
• 10:02
  your entire body. Breathe in, filling your entire breathing system
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  with fresh oxygen. Hold the breath and breathe out, feeling
• 10:25
  a deep wave of relaxation gently sweeping over you. Again,
• 10:36
  breathe in so much that you are brimming with air.
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  Hold the breath, soaking in all of the oxygen. Hold
• 10:48
  the breath and breathe out, and your body relaxes in
• 10:55
  different areas without any effort at all. So again, breathe in,
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  feeling these breaths purifying your entire body. Hold the breath
• 11:16
  and breathe out. Just notice how you are feeling, how
• 11:22
  your body is feeling right now. One more time, Breathe in,
• 11:32
  a big, beautiful breath coming in, Hold the breath, feeling
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  invigorated from the purest oxygen, and breathe out, allowing the
• 11:47
  deep relaxation to sweep over your entire body. Notice now,
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  how is your body feeling at this very moment. How
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  do you feel you now have an abundance of oxygen.
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  This is how we are created to feel. This is
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  how relaxed we can feel. This is how at any
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  given moment we can feel if we choose to just relax,
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  let your breath flow naturally. And again, notice how you feel.
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  How does your body feel right now? Now, turn your
• 12:57
  focus onto your spine. Is it straight? Radiating confidence in yourself?
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  Make your posture tall and proud, lifting your head high
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  if you haven't done so already, Allow your eyes to
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  gently close and feel a nice relaxation in your eyelids
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  when you do so. This relaxation in your eyelids is
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  so comforting, so you let it grow and begin to
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  fill your entire body's peace and calmness, and you feel happy,
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  so very peaceful, so very calm. Become aware of your
• 13:59
  head now, just notice your eyes and your ears. What
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  sounds can you hear? Is there a ticking clock? Can
• 14:15
  you hear a bird outside singing its beautiful song? What
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  sounds can you hear? Now? Notice your nose? Can you
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  feel the air gently coming in? Notice your mouth and
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  your chin. Can you feel the air on your lips
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  as it exhales from your nose? What does it feel like? Now?
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  Let your awareness travel down your neck and your shoulders,
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  down each arm, all the way to the tip of
• 15:17
  each finger. And as you do so, feel the energy
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  moving around your body. Feel the warmth. Feel how good
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  it makes you feel. Become aware of your lungs now
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  expanding and contracting. Notice how strong and deep your heart
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  is beating. It's very powerful, but very soothing, and you
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  feel so peaceful, so calm, so relaxed. Now notice your belly,
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  your hips, all the way down, each leg, notice your feet,
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  notice each toe, and again, feel the energy moving all
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  through your body, all around your body, inside and out.
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  Take another nice, deep breath in and let us smile
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  come across your face. Feel the muscles moving in your
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  face as you smile. Bring into your mind a memory
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  when you were laughing. It could be a memory from
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  long ago, or even a funny moment that happened recently.
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  Just let the feeling of laughter and joy rise in
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  your body as it comes into your mind, and just
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  remember see yourself laughing, feel your body moving with each laughter,
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  and remember how good you felt. Now it's time to
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  bring your attention back into the room. So take a long, slow,
• 17:52
  deep breath in and hold the breath. Breathe out slowly
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  and gently. Again, deep breath in, hold the breath just
• 18:15
  a moment, and slowly and gently breathe out one more time.
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  Deep breath in, and slowly and gently let the breath out. Now,
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  keeping your eyes still closed. Notice the sounds around you.
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  What can you hear? Feel the floor beneath your feet,
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  really feel it. Feel the chair you are sitting on.
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  How does it feel? Feel your clothes against your body?
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  Are they smooth? Are they off? Now, whenever you are
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  ready to come back to the present moment, take a nice, deep,
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  refreshing breath. Feeling energized and ready to accomplish all of
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  your goals, realizing that you can do anything you set
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  your mind to do, Realizing that you truly are a
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  very special being with no limitations. Now open your eyes
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  to see the beautiful world that's yours to explore. Take
• 20:21
  a deep breath in through your nose and slowly let
• 20:28
  the breath out through your mouth. Again, take another deep
• 20:37
  breath in through your nose and slowly and gently let
• 20:44
  the breath out once again, Deep breath in and slowly
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  breathe out. Now, imagine you are sitting in a beautiful
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  garden on a lovely old wooden bench, and you can
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  feel the old wood beneath you as it sacks down
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  just a little bit, but it still feels solid and
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  very comfortable. You look down at your hands and you
• 21:30
  feel something inside them, so you gently open them to
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  see that you are holding a tiny daisy bud and
• 21:41
  its petals are all tightly closed, and it looks so
• 21:46
  small in your hands. As you look at the tiny flower,
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  you see it very clearly. You can see each tiny
• 21:57
  petal hugging all the other petals, and it looks like
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  it's trying to keep itself warm and safe. You see
• 22:08
  the green stem glistening in the morning sunshine. You lift
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  the little flower closer to you so that you can
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  see it better, and as you breathe out, your breath
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  gently touches it, and the flower begins to move just
• 22:30
  a tiny bit. As you breathe out again, your breath
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  gently flows over the tiny petals and then move ever
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  so slightly again. So you take a breath in and
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  slowly you blow it out from your mouth to see
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  if it happens again, And yes.
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  Speaker 2: It does.
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  Speaker 1: The petals begin to open just a tiny bit more.
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  Each time you breathe in. You are breathing in the
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  love from the tiny daisy. You're breathing in all the
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  love from the universe, and I should breathe out just
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  gently over the little flower. You breathe out all of
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  your love onto it. With each breath you breathe out,
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  the tiny flower opens more and more each time, and
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  you can see the petals clearly now as they expand outwards.
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  This tiny flower is growing in your hands, and it
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  gets bigger and bigger with each breath that you breathe
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  on it. So you keep breathing onto the daisy, and
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  you are delighted and in awe of what is happening.
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  And it's happening because of you. It's happening because you
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  are breathing love into this tiny little life form. As
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  your breath touches the flower, its petals expand even more,
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  and its petals are reaching out to you as if
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  you are the sun, as if you are giving it life,
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  and you are giving it life. Its petals move softly
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  and quiver as they reach out to you, and you
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  can feel its warmth and it's love as it moves
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  ever so close. The petals are grown fully now, and
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  it's an amazing insight to see. This tiny little bird
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  has reached its potential because of you, because of the
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  love and the life that you gave to it. This
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  tiny flower has grown into a fully grown daisy now
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  because of you, and it's the most beautiful thing you
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  have ever seen. Its petals are white and shiny, and
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  they look so bright and so vivid, so healthy. It's
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  like you can almost see the love shining out from it. Now,
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  imagine if you were to breathe out love to the
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  whole world with every breath you take. Imagine if that
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  when you breathe in, you can breathe in all of
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  the love of the world, the entire world, and the
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  world sends us out each and every day. Imagine how
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  that would feel to breathe in nothing but pure love,
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  and to breathe out all of your love for the
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  rest of the world. Now, that would be truly amazing. Now,
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  wouldn't it. Just feel yourself breathing in all of the
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  love from all over the universe, Really feel it.
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  Speaker 2: Feel it from the people and the animals, Feel it
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  from the moon, the stars and the sun, feel it
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  from the wind and the rain, feel it.
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  Speaker 1: From all of the other planets. Because every living being
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  has a vibration that they give out to the universe,
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  and that vibration is love. The universe is love, pure
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  simple love, and the universe, above everything else, wants you
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  to be happy and to feel that love. So today,
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  when you breathe in, imagine that you are breathing in
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  the pure love from the universe. And imagine that when
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  you breathe out, you breathe out all of your love
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  to all living beings. Breathe out love to your family
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  and friends, Breathe out love to all of the animals, plants,
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  and trees. Breathe out your love to the whole entire universe.
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  Can you imagine how amazing that would be? Can you
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  imagine what a wonderful life we would all have if
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  we could just breathe in nothing but pure love and
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  then send that love back out into the world, to
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  the entire universe. But now it's time to return to
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  your day. So take a deep breath in through your nose,
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  and slowly and gently breathe out through your mouth, breathing
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  out the love.
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  Speaker 2: Again.
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  Speaker 1: Deep breath in through your nose, breathing in all the
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  love the universe has for you, and slowly and gently
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  breathe out through your mouth, showering the entire world with
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  your love. One last time. Deep breath in, feeling yourself
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  full of the love of all life, and slowly and
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  gently breathe out through your mouth. Breathing it back out again.
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  But now just wriggle your fingers, wriggle your toes, give
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  a big stretch, and slowly and gently open your eyes
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  and breathe out as much love as you can, just
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  for today. Close your eyes and make yourself comfortable. Take
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  a deep, blissful breath, breathing in pure cleansing air, and
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  now slowly breathe out again. Take another deep breath of
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  blissful air and slowly breathe out one last time. Take
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  another deep breath of pure cleansing air, and slowly breathe out. Now,
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  imagine that you were standing on a lovely, luscious green
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  hill and the sun is shining and it's nice and warm,
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  and there's a gentle breeze on your face and it
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  feels so refreshing. So stand still on this green hill
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  just for a moment and close your eyes. Feel the
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  warmth of the sun on your face, Feel a gentle
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  breeze as it moves through your hair. How does your
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  body feel right now? Your feet are firmly on the ground.
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  How does the ground beneath your feet feel? Is it
• 31:54
  a hard surface or is it soft and spongy grass?
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  Beneath your feet. What does it feel like now? You
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  open your eyes and look around you. What do you see?
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  Are there trees anywhere? Or is it just a rolling
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  green hill? Are the beds in the sky or are
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  they just clouds? You decide to walk a little, so
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  choose which leg will be stepping first, the left one
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  or the right one. And as you lift your foot,
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  feel the bottom of your foot lose contact with the ground.
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  What does that feel like? Does your foot feel lighter
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  or does it feel heavier? You move forward and take
• 33:12
  your first step. How does it feel when you place
• 33:16
  your foot back on the ground as it comes into
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  contact with the ground. Do you feel any vibrations as
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  your footsteps on the ground beneath you? What does it
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  feel like? You lift the other foot and do the
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  same thing again. Does it feel the same as it
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  did with the first foot. Be aware of your feelings,
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  be aware of the sensations of your foot touching the
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  ground below you. This is helping you to become mindful
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  of what you are doing. This is helping you to
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  be in the present moment and to realize that nothing
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  else matters right now, nothing at all. And this helps
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  you to concentrate your mind when your mind wanders a little,
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  Sometimes it does, and when thoughts come into your mind
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  that you don't need to think about right now, just
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  bring your attention back to your feet. Just be aware
• 34:41
  again of them lifting up up from the ground and
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  then settling back down again. Think of your feet and
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  how it feels to touch the ground beneath you. What
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  does it feel like? You stop now and take off
• 35:04
  your shoes. Now you can really feel the ground below you.
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  What does it feel like? Now? Curl your toes off.
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  If you're standing on grass, wriggle your toes in it.
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  What does that feel like? Is it cool or is
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  it warm? Is it soft grass or is it a
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  bit sharp and hard? If you're standing on hard ground,
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  what does that feel like? Is it cold under your feet?
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  Is it wet or is it damp? What does it
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  feel like? Now? Walk forward and just look around you.
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  What can you see? What do you feel? Right now?
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  Just keep walking and take in everything that is around you.
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  Can you hear anything as you walk? What can you hear?
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  Can you hear the gentle breeze? Can you hear any
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  birds flying past you? Can you hear the flutter of
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  their wings as they pass by? Can you hear anything
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  in the distance, So stop now and just listen. Just
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  listen to your body. Just feel how your body feels
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  right now. How does it feel? You turn now and
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  begin to walk back again, and as you do, notice
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  how your hips feel. Notice how your legs are feeling.
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  Notice how your torso adjusts itself when you turn your
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  body around. Now slow you're walking down a bit, and
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  walk a lot slower, and just take one step every
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  three or four seconds. It feels really good to walk
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  this way because you don't have to hurry at all.
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  There is no rush to be anywhere right now. In fact,
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  as you lift your foot, say lift. As you move
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  your foot forward, say move, And as you place your
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  foot down, say place. So lift, move, place. Do this
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  for just one more moment, and then just stand still.
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  You feel so excited right now with the glorious new
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  day ahead, and your heart is filled full of love
• 39:30
  for all life, but most of all for yourself, this amazing, wonderful,
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  perfect being. You truly are the real you, the you
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  who can do anything you want to do, whenever you
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  want to do it. And you feel so peaceful, so calm,
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  and so very relaxed. But refreshed as well. So once
• 40:02
  again breathe in deeply the cool, refreshing air and slowly
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  breathe out, and you feel refreshed and rejuvenated, and you
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  feel so alive right now, so again breathe in the
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  cleansing air of life and slowly breathe out, and you
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  feel so wonderful, so looking forward to the day ahead,
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  So breathe in deeply one last time and slowly breathe out,
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  and you're now ready to begin your day knowing that
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  you are going to have the most wonderful and amazing Okay,