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.
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  Maybe you can lie down on your sofa and just
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  close your eyes. Take a deep breath in through your nose,
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  slowly and gently reade out through your mouth. Again, deep
• 1:04
  breath in, and slowly and gently breathe out through your mouth.
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  One more time, deep breath in and breathing slowly and
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  gently out through your mouth. Now, imagine yourself surrounded by
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  a pure white light, a light so bright and so pure.
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  Now imagine the whole room filled with this beautiful, shining light.
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  Breathe in this healing energy of light. Breathe in its
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  protection your lungs with deep breaths of pure white energy.
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  Let this light expand into your whole body, bringing with
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  it a deep sense of peace. Now, remember a time
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  in your mind when you were feeling very happy. This
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  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
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  your favorite teddy bear. A time when your heart felt
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  so full of joy and happiness. Now remember how that
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  feeling felt, How your heart felt so happy it could
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  burst right out of your chest with pure joy. Remember
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  how it made your smile light up your whole face.
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  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
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  happiness right now in this very moment. You are the moment,
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  one perfect moment in time. So for just a few moments,
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  sit with joy and happiness that you're feeling right now,
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  and feel those beautiful, wonderful feelings deeply once again. Notice
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  how peacefull you feel now, Notice how happy you feel.
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  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
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  a deep breath in and slowly and gently breathe out.
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  It's time to bring back all the good feelings you have,
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  all the joy and happiness you feel, and carry it
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  with you for the rest of the day. Breathe in
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  deeply and slowly breathe out again. Breathe in deeply and
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  slowly breathe out. One last time. Breathe in deeply and
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  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,
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  find yourself somewhere comfortable to sit with your back straight,
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  and then close your eyes. Now let's begin by taking
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  five deep and full breaths, and as you breathe in,
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  let each inhale of breath fill your lungs deeply and
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  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.
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  Deep breath in, slowly breathe out. Deep breath in, and
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  slowly breathe out. Again, Deep breath in and slowly breathe out.
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  Let's do it one more time, last one deep breath
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  in and slowly breathe out, and just relax for a moment.
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  And now we do it again. Breathe in through your mouth,
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  expanding your belly and chest as much as you can,
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  and hold that breath just for a moment. Now exhale
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  out through your mouth, feeling a wave of relaxation sweep
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  over your entire body, breathe in, filling your entire breathing
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  system with fresh oxygen. Hold the breath and breathe out,
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  feeling a deep wave of relaxation gently sweeping over you. Again,
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  breathe in so much that you are brimming with air.
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  Hold the breath, soaking in all of the oxygen. Hold
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  the breath and breathe out, and your body relaxes in
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  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
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  and breathe out. Just notice how you are feeling, how
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  your body is feeling right now. One more time, Breathe in,
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  a big, beautiful breath coming in, Hold the breath, feeling
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  invigorated from the purest oxygen, and breathe out, allowing the
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  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
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  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 as peace and calmness, and you
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  feel happy, so very peaceful, so very calm. Become aware
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  of your head now, just notice your eyes and your ears.
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  What sounds can you hear? Is there a ticking clock?
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  Can you hear a bird outside singing? It's a beautiful song?
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  What sounds can you hear? Now? Notice your nose? Can
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  you feel the air gently coming in? Notice your mouth
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  and your chin. Can you feel the air on your
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  lips as it exhales from your nose? What does it
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  feel like? Now? Let your awareness travel down your neck
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  and your shoulders, down each arm, all the way to
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  the tip of each finger. And as you do so,
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  feel the energy moving around your body. Feel the warmth.
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  Feel how good it makes you feel. Become aware of
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  your lungs now expanding and contracting. Notice how strong and
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  deep your heart is beating. It's very powerful, but very soothing,
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  and you feel so peaceful, so calm, so relaxed. Now
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  notice your belly, your hips, all the way down, each leg,
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  notice your feet, notice each toe, and again, feel the
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  energy moving all through your body, all around your body,
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  inside and out. Take another nice, deep breath in and
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  let us smile come across your face. Feel the muscles
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  moving in your face as you smile. Bring into your
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  mind a memory when you were laughing. It could be
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  a memory from long ago, or even a funny moment
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  that happened recently. Just let the feeling of laughter and
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  joy rise in your body as it comes into your mind,
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  and just remember see yourself laughing, feel your body moving
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  with each laughter, and remember how good you felt. Now
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  it's time to bring your attention back into the room.
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  So take a long, slow, deep breath in and hold
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  the breath. Breathe out slowly and gently. Again, deep breath in,
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  hold the breath just a moment, and slowly and gently
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  breathe out one more time. Deep breath in, and slowly
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  and gently let the breath out. Now keeping your eyes
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  still closed. Notice the sounds around you. What can you hear?
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  Feel the floor beneath your feet, really feel it. Feel
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  the chair you are sitting on. How does it feel?
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  Feel your clothes against your body? Are they smooth? Are
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  they off? Now, whenever you are ready to come back
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  to the present moment, take a nice, deep, refreshing breath.
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  Feeling energized and ready to accomplish all of your goals,
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  realizing that you can do anything you set your mind
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  to do, Realizing that you truly are a very special
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  being with no limitations. Now open your eyes to see
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  the beautiful world that's yours to explore. Take a deep
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  breath in through your nose and slowly let the breath
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  out through your mouth. Again, Take another deep breath in
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  through your nose and slowly and gently let the breath
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  out once again, Deep breath in and slowly breathe out. Now,
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  imagine you are sitting in a beautiful garden on a
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  lovely old wooden bench, and you can feel the old
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  wood beneath you as it sacks down just a little bit,
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  but it still feels solid and very comfortable. You look
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  down at your hands and you feel something inside them.
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  So you gently open them to see that you're holding
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  a tiny daisy bud and its petals are all tightly closed,
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  and it looks so small in your hands. As you
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  look at the tiny flower, you see it very clearly.
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  You can see each tiny petal hugging all the other petals,
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  and it looks like it's trying to keep itself warm
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  and safe. You see the green stem glistening in the
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  morning sunshine. You lift the little flower closer to you
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  so that you could see it better, and as you
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  breathe out, your breath gently touches it, and the flower
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  begins to move just a tiny bit. As you breathe
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  out again, your breath gently flows over the tiny petals
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  and they move ever so slightly again. So you take
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  a breath in and slowly you blow it out from
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  your mouth to see if it happens again, And yes,
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  it does. The petals begin to open just a tiny
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  bit more. Each time you breathe in. You are breathing
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  in the love from the tiny daisy. You're breathing in
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  all the love from the universe, and I should breathe
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  out just gently over the little flower. You breathe out
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  all of your love onto it. With each breath you
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  breathe out, the tiny flower opens more and more each time,
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  and you can see the petals clearly now as they
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  expand outwards. This tiny flower is growing in your hands,
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  and it gets bigger and bigger with each breath that
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  you breathe on it. So you keep breathing onto the daisy,
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  and 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 it's 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 it 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 it 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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  wonder it. Just feel yourself breathing in all of the
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  love from all over the universe. Really feel it. Feel
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  it from the people and the animals, Feel it from
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  the moon, the stars, and the sun, feel it from
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  the wind and the rain, feel it from all of
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  the other planets. Because every living being has a vibration
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  that they give out to the universe, and that vibration
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  is love. The universe is love, pure simple love, and
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  the universe, above everything else, wants you to be happy
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  and to feel that love. So today, when you breathe in,
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  imagine that you are breathing in the pure love from
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  the universe. And imagine that when you breathe out, you
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  breathe out all of your love to all living beings.
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  Breathe out love to your family and friends, Breathe out
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  love to all of the animals, plants, and trees. Breathe
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  out your love to the whole entire universe. Can you
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  imagine how amazing that would be? Can you imagine what
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  a wonderful life we would all have if we could
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  just breathe in nothing but pure love and then send
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  that love back out into the world, to the entire universe.
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  But now it's time to return to your day. So
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  take a deep breath in through your nose, and slowly
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  and gently breathe out through your mouth, breathing out the
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  love again. Deep breath in through your nose, breathing in
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  all the love the universe has for you, and slowly
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  and gently breathe out through your mouth, showering the entire
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  world with your love. One last time, Deep breath in,
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  feeling yourself full of the love of all life, and
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  slowly and gently breathe out through your mouth. Breathing it
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  back out again. But now just wriggle your fingers, wriggle
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  your toes, give a big stretch, and slowly and gently
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  open your eyes and breathe out as much love as
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  you can, just for today. Close your eyes and make
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  yourself comfortable. Take a deep, blissful breath, breathing in pure
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  cleansing air, and now slowly breathe out again. Take another
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  deep breath of blissful air and slowly breathe out one
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  last time. Take another deep breath of pure cleansing air,
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  and slowly breathe out. Now, imagine that you were standing
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  on a lovely, luscious green hill and the sun is
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  shining and it's nice and warm, and there's a gentle
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  breeze on your face and it feels so refreshing. So
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  stand still on this green hill just for a moment
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  and close your eyes. Feel the warmth of the sun
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  on your face, Feel a gentle breeze as it moves
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  through your hair. How does your body feel right now?
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  Your feet are firmly on the ground. How does the
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  ground beneath your feet feel? Is it a hard surface
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  or is it soft and spongy grass? Beneath your feet.
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  What does it feel like now? You open your eyes
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  and look around you. What do you see? Are there
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  trees anywhere? Or is it just a rolling green hill?
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  Are the beds in the sky or are they just clouds?
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  You decide to walk a little, so choose which leg
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  will be stepping first, the left one or the right one.
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  And as you lift your foot, feel the bottom of
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  your foot lose contact with the ground. What does that
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  feel like? Does your foot feel lighter or does it
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  feel heavier? You move forward and take your first step.
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  How does it feel when you place your foot back
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  on the ground as it comes into contact with the ground.
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  Do you feel any vibrations as your footsteps on the
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  ground beneath you? What does it feel like? You left
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  the other foot and do the same thing again. Does
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  it feel the same as it did with the first foot.
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  Be aware of your feelings, be aware of the sensations
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  of your foot touching the ground below you. This is
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  helping you to become mindful of what you are doing.
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  This is helping you to be in the present moment
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  and to realize that nothing else matters right now, nothing
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  at all. And this helps you to concentrate your mind
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  when your mind wanders a little, Sometimes it does, and
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  when thoughts come into your mind that you don't need
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  to think about right now, just bring your attention back
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  to your feet. Just be aware again of them lifting
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  up up from the ground and then settling back down again.
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  Think of your feet and how it feels to touch
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  the ground beneath you. What does it feel like? You
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  stop now and take off your shoes. Now you can
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  really feel the ground below you. What does it feel like? Now?
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  Curl your toes off. If you're standing on grass, wriggle
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  your toes in it. What does that feel like? Is
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  it cool or is it warm? Is it soft grass
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  or is it a bit sharp and hard? If you're
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  standing on hard ground, what does that feel like? Is
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  it cold under your feet? Is it wet or is
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  it damp? What does it feel like? Now? Walk forward
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  and just look around you. What can you see? What
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  do you feel? Right now? Just keep walking and take
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  in everything that is around you. Can you hear anything
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  as you walk? What can you hear? Can you hear
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  the gentle breeze? Can you hear any birds flying past you?
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  Can you hear the flutter of their wings as they
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  pass by? Can you hear anything in the distance, So
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  stop now and just listen. Just listen to your body.
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  Just feel how your body feels right now. How does
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  it feel? You turn now and begin to walk back again,
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  and as you do, notice how your hips feel. Notice
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  how your legs are feeling. Notice how your torso adjusts
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  itself when you turn your body around. Now slow you're
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  walking down a bit, and walk a lot slower, and
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  just take one step every three or four seconds. It
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  feels really good to walk this way because you don't
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  have to hurry at all. There is no rush to
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  be anywhere right now. In fact, as you lift your foot,
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  say lift. As you move your foot forward, say move,
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  And as you place your foot down, say place. So lift, move, place.
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  Do this for just one more moment, and then just
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  stand still. Hm. You feel so excited right now with
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  the glorious new day ahead, and your heart is filled
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  full of love for all life, but most of all
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  for yourself, this amazing, wonderful, perfect being. You truly are
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  the real you, you, who can do anything you want
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  to do whenever you want to do it. And you
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  feel so peaceful, so calm, and so very relaxed. But
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  refreshed as well. So once again breathe in deeply the cool,
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  refreshing air and slowly breathe out, and you feel refreshed
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  and rejuvenated, and you feel so alive right now, so
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  again breathe in the cleansing air of life and slowly
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  breathe out, and you feel so wonderful, so looking forward
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  to the day ahead, So breathe in deeply one last time,
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  and slowly breathe out, and you're now ready to begin
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  your day, knowing that you are going to have the
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  most wonderful and amazing day