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

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