Latest / New Horizon - Meditation & Sleep Stories / Guided Meditations for Kids ENERGY FOCUS 4in1 Mindfulness for Children

Transcript

Guided Meditations for Kids ENERGY FOCUS 4in1 Mindfulness for Children · New Horizon - Meditation & Sleep Stories

• 0:00
  Speaker 1: Mm hmmmm.
• 0:21
  Speaker 2: Make yourself comfortable and close your eyes. Take a deep
• 0:27
  breath in through your nose and slowly and gently breathe
• 0:34
  out through your mouth. Again, deep breath in, and slowly
• 0:45
  and gently breathe out through your mouth. One more time,
• 0:54
  deep breath in and slowly and gently out through your mouth,
• 1:03
  and just relax and let your breathing come back to
• 1:06
  its normal rhythm. Now this time, take another slow, deep
• 1:16
  breath in, and as you breathe out, let go of
• 1:21
  any tension. Feel yourself sinking into the surface you're resting on,
• 1:30
  becoming still, becoming more comfortable and more relaxed. Take another slow,
• 1:41
  deep breath in, and as you breathe out, release all
• 1:46
  of your thoughts and let them drift far away. One
• 1:54
  more time, take another slow, deep breath in and know
• 1:59
  that in this moment, all is well in your world,
• 2:05
  and breathe out. Imagine that all the energy you've sent
• 2:12
  out into the world over the last few days is
• 2:15
  coming gently back to you. It's like part of a puzzle,
• 2:21
  all coming together. Now, Imagine there is a column of
• 2:28
  light coming down from the sky, and it's surrounding you
• 2:33
  and protecting you, and it goes all the way through
• 2:38
  you and deep down into the earth, all the way
• 2:42
  to the Earth's very cool. This light begins to move
• 2:50
  around your whole body, and it swishes and it sways
• 2:54
  all around you. It's kind of like being in a
• 2:58
  washing machine, and it's cleaning all your energy. And the
• 3:02
  kind of tickles too, and it makes you feel all
• 3:05
  warm and squidgy inside and out. And you think this
• 3:11
  must be what it's like to be in a washing machine,
• 3:14
  only you are not moving. It's the light around you
• 3:18
  that is. This light is clearing your energy at the
• 3:25
  deepest level, and anything that you don't need or don't
• 3:30
  want is being washed away. And all of your worries
• 3:35
  are simply being washed away. Feel this light as it
• 3:44
  penetrates every part of your body, your mind, and your
• 3:50
  very spirit. Feel your heart beating gently in your chest.
• 3:57
  Your heart is the place where you connect deeply with
• 4:02
  all of the love you have inside him. Your heart
• 4:07
  is the place where all of your family and loved
• 4:11
  ones are connected to you. Your friends and pets are
• 4:15
  there too, even the ones who are no longer with you,
• 4:20
  they too are inside your heart forever. Now. Become aware
• 4:31
  of how you are feeling right now. If there are
• 4:36
  any feelings that you don't want or that you don't like,
• 4:40
  then this light is again washing them away, just like
• 4:46
  a wash missine. It does another cycle and washes you again.
• 4:57
  Now refocus on your heart and simply be present with
• 5:03
  whatever feelings you've discovered. If there are still any yucky
• 5:10
  feelings in there, those are the feelings that the washing
• 5:14
  machine wants to clear and make you sparkly clean again.
• 5:21
  So for one more moment, be still and let the
• 5:26
  washing machine do another cycle whilst you just relax and
• 5:31
  breathe us Now begin to breathe deeply and slowly again,
• 7:34
  take very full, deep breaths. As you breathe in through
• 7:38
  your nose and then out again through your mouth. Place
• 7:45
  one hand on your tummy and notice whether your belly
• 7:50
  moves in and out with your breath. And as you
• 7:55
  breathe in, let your belly expand and push out your hand,
• 8:00
  and that your belly relax as you breathe out. Just
• 8:09
  continue to breathe in this deep, even and slow rhythm,
• 8:15
  and as you do, you begin to feel deep feelings
• 8:19
  of joy and happiness, and you feel your hearts well
• 8:24
  with peace and so much love. So just breathe, don't
• 8:30
  try to think about it or control it. Just breathe deeply.
• 8:40
  Take some time to practice this. Now, just breathe deeply
• 8:46
  and relax, feeling all the joy and happiness in the
• 8:51
  whole world. So for a short moment, just breathe. Now
• 9:27
  focus your attention to your heart again, and as you do,
• 9:33
  you become aware again of the column of light surrounding
• 9:37
  you and filling you, and you can feel the wash
• 9:42
  cycle slowly coming to attend. Now, think of the one
• 9:50
  thing in your life you feel grateful for. Maybe it's
• 9:56
  a person in your life or a pet. Feel the
• 10:00
  happiness that this brings to you, and feel how much
• 10:06
  you are loved in return. Focus on that for just
• 10:10
  a short moment. Now focus on your heart again. Simply
• 10:44
  receive all the love coming into your body and into
• 10:48
  your heart. It's inside you, it's outside of you, it's everywhere.
• 10:59
  When you feel a bit yucky, just surround yourself with
• 11:04
  this beautiful golden light and pretend you are in a
• 11:08
  washing machine again, and it will swish and sway all
• 11:13
  of the thoughts you don't need or want. You'll just
• 11:17
  swish them all away, and you feel so peaceful and calm.
• 11:28
  But you also feel so good about yourself because you
• 11:33
  are so very, very special. But now it's time to
• 11:40
  return to your day. So take a big, deep breath
• 11:45
  in and slowly and gently breathe out. Again, big deep
• 11:57
  breath in, and slowly and gently breathe out one last time,
• 12:08
  big deep breath in, and slowly and gently breathe out. Now,
• 12:19
  wriggle your fingers and your toes, give a big stretch,
• 12:23
  and slowly open your eyes. And remember, you can come
• 12:29
  back and surround yourself with this beautiful golden light anytime
• 12:34
  you want to. Now, imagine that you are standing on
• 12:50
  a golden sandy beach and you can hear the beautiful
• 12:55
  sounds of the ocean. The sun is shining and there's
• 12:59
  not a cloud in the sky. There's a gentle breeze
• 13:04
  blowing on your face, making your hair move just a
• 13:08
  little bit. The air is so fresh and pure, and
• 13:14
  it feels so good to be here. The air even
• 13:18
  tastes a little bit salty too, and you can even
• 13:22
  feel the spray of the ocean touching your skin and
• 13:26
  making it feel a little bit cooler. So take a deep,
• 13:32
  blissful breath in through your nose, breathing impure cleansing air,
• 13:40
  and now slowly breathe out. Take another deep, blissful breath,
• 13:50
  and again breathing impure cleansing hair, and slowly breathe out
• 13:59
  one last time, take another deep breath of pure cleansing
• 14:05
  air and slowly breathe out, and just allow the sounds
• 14:14
  of the waves to calm your mind and just breathe.
• 14:25
  Let your thoughts just gently drift away, and your thoughts
• 14:32
  becomes so much quieter as you listen to the gentle,
• 14:36
  healing sounds of the waves. As the sounds of the
• 14:41
  ocean just wash over you. Now, imagine yourself standing beneath
• 14:51
  a beautiful waterfall. Feel the water as it cascades all
• 14:58
  over your body, so nice and cooling and so fresh.
• 15:06
  Feel this fresh heathen water. Really feel it as it
• 15:10
  touches your body. Feel a crisp, clean air as it
• 15:16
  refreshes your mind, making all of your thoughts just lovely ones.
• 15:24
  Feel the warmth of the water as it pulses all
• 15:28
  over your body. Feel it as it tingles and makes
• 15:33
  your skin glow and shine when you feel so happy
• 15:38
  right now. As the cascade in water falls all over
• 15:45
  your body, it generally removes any and all negativity and
• 15:52
  all the thoughts that you no longer need just get
• 15:56
  washed away. It rinses off all of your worries. It
• 16:03
  takes with it all of the past, allowing you to
• 16:07
  start having lots of fun on this wonderful new day.
• 16:14
  As you stand there, let in the crisp clear water
• 16:18
  release you of all your worries. You feel an overwhelming
• 16:23
  love and your heart swells with immense joy. You feel
• 16:31
  so excited for the new day ahead, and your heart
• 16:35
  is filled full of love for all life, but most
• 16:39
  of all for yourself. For you are a truly special
• 16:46
  and beautiful being, this amazing, wonderful and perfect being, the
• 16:56
  real you, the you who can do anything you want,
• 17:02
  the you who can have the very best life, the
• 17:07
  you who can live your life with peace and happiness.
• 17:15
  And you feel so peaceful right now, so calm, so
• 17:19
  very relaxed, And remember you are safe, you are loved,
• 17:28
  and you are protected always, So for just one more moment,
• 17:36
  let the cool, refreshing water wash over your body and
• 17:42
  wash away all the things that you no longer need
• 17:47
  and no longer save you.
• 18:31
  Speaker 1: N y.
• 19:06
  Speaker 2: Now it's time to return to your day, feeling brighter, happier, full,
• 19:15
  of love and joy. So once again, breathe in deeply
• 19:22
  the cool, refreshing air, and then slowly and gently breathe out,
• 19:32
  and you feel refreshed and rejuvenated. So again, breathe in
• 19:40
  the cleansing air of life. Then slowly and gently breathe out,
• 19:50
  and you feel exhilarated and truly alive, ready for anything
• 19:57
  that life throws your way. Breathes in deeply, and slowly
• 20:06
  and gently breathe out. Now regle your fingers, regle your toes,
• 20:17
  and slowly and gently open your eyes, and you are
• 20:24
  now ready to begin your day, knowing that whatever the
• 20:29
  day brings, you will enjoy your day enormously because you
• 20:37
  feel so happy, so peaceful, and so wonderful. Now imagine
• 21:11
  that you have swirling energy centers in your body, and
• 21:16
  they are called chakras. The first one, the first chakra,
• 21:24
  is at the base of your spine, so it's the
• 21:27
  first energy center, and its color is red. And this
• 21:34
  chakra spins brightly when you feel safe and secure and
• 21:39
  when you release all of your fears. So imagine a
• 21:46
  soft red mist and see it swirling in your mind's eye.
• 21:52
  Can you see it? Now, breathe in this warm mist.
• 22:00
  You breathe out release any fears you may have, and
• 22:06
  you could say to yourself, either in your mind or
• 22:09
  out loud, I am safe, I am secure. And imagine
• 22:18
  this chakra spinning a warm, comforting red and flowing freely.
• 22:30
  Your second chakra is orange, and it's located right below
• 22:35
  your belly button, and it spins very brightly when you
• 22:40
  feel happy, when you feel friendly and creative. He also
• 22:46
  likes it when you release any guilt or any blame.
• 22:50
  So when you feel you may have done something wrong,
• 22:54
  just release it and let it go. So breathe in
• 22:59
  the soft orange mist. See it and let it fill
• 23:05
  your entire body. Focus right below your belly button and
• 23:12
  imagine the swirly bright orange color spinning around and around,
• 23:18
  and just breathe in happiness, playfulness, and creativity. It feels
• 23:25
  so good, doesn't it. Now on to the third chakra.
• 23:34
  This one is a beautiful yellow color and it sits
• 23:38
  right above your tummy. And this yellow energy shines brightly
• 23:44
  with strength and confidence, bravery and motivation. So see the
• 23:51
  swirling mist and breathe in all of those things. Just
• 23:57
  imagine it like a warm ray of yellow so unshine.
• 24:06
  Now we move on to the fourth chakra, and this
• 24:10
  is located just around your heart. This is a soft
• 24:15
  green color, so imagine a soft green, swirling mist as
• 24:22
  it moves around your heart area. This is the chakra
• 24:27
  of love. So as you breathe in this beautiful green mist,
• 24:34
  just release any sadness from your heart as you breathe
• 24:40
  it in. You breathe in love, kindness, forgiveness, and gratitude.
• 24:50
  Feel it shining so brightly now as your heart area
• 24:54
  fills with all of these wonderful things, and it makes
• 24:58
  you feel so peaceful. The fifth chakra is a beautiful
• 25:08
  blue energy and that rests around your throat area. To
• 25:14
  imagine breathing deeply this beautiful, brave blue mist, and it
• 25:22
  lives around your throat area and it grows bigger and
• 25:26
  bigger as you say to yourself, I can express myself
• 25:32
  and I can say what I think and what I
• 25:35
  feel easily, because this chakra flows, and it flows when
• 25:43
  we speak our truth. It flows when we are courageous,
• 25:50
  and it flows when we speak up for ourselves and
• 25:53
  for others. The sixth chakra sits in the middle of
• 26:03
  your forehead and is a deep, purply blue. This is
• 26:09
  your place of intuition. Imagine breathing in this deep, purply blue,
• 26:17
  swirling mist and watch it as it creates a whirlwind
• 26:23
  of swirling color and energy all around you. And this
• 26:30
  chakra shines brightly when we connect with our inner knowing
• 26:37
  it can help us see beyond appearances. It helps us
• 26:42
  to just no things, no things that are true. Finally,
• 26:55
  your crown chakra, the seventh chakra, and it's like a
• 27:01
  beautiful violent flower opening up at the top of your head,
• 27:07
  and it shines so brightly and its radiant energy flows
• 27:13
  all around you. And this chakra helps us to know
• 27:19
  that we are far greater than what we think we are,
• 27:25
  that we are part of the whole universe. Breathe in
• 27:31
  this beautiful violent mist as it swirls all around your body,
• 27:38
  especially around the top of your head. And when this
• 27:42
  chakra is balanced and shining brightly, we feel complete and
• 27:48
  whole again. We feel as one with the universe because
• 27:54
  we truly are. All of these chakras are part of
• 28:03
  who we are, even if we cannot see them with
• 28:06
  our physical eyes, but we can't see them with our
• 28:10
  third eye, our sixth chakra. And you've done really, really well.
• 28:18
  And if you remember to keep your chakras clear with
• 28:23
  your rainbow mist. Just breathing it in, focusing on all
• 28:29
  the good things that each one represents, you will feel amazing.
• 28:38
  But now it's time to return to your day. So
• 28:43
  take a deep breath in and slowly breathe out again.
• 28:56
  Deep breath in, and slowly breathe out one last time.
• 29:07
  Deep breath in and slowly breathe out. I'll wriggle your fingers,
• 29:18
  wriggle your toes, stretch your muscles if you want to,
• 29:24
  and slowly and gently open your eyes. Now imagine that
• 29:43
  you are on your own sailing ship, and you are
• 29:47
  the captain. The sea is very calm and a beautiful
• 29:52
  deep blue, just like the sky. And your ship is
• 29:58
  made out of wood and is f very strong, and
• 30:02
  you feel the gentle waves of the ocean peacefully rocking
• 30:06
  you up and down, and the air smells fresh and clean.
• 30:15
  Your trusted companion is a wise old parrot, and he
• 30:20
  is right by your side. His name is Barney, and
• 30:25
  together you have had many adventures. Barney is your best
• 30:30
  friend and he helps you if you need help or advice.
• 30:36
  Barney is always there for you as your ship sails
• 30:43
  merrily along. You see a family of cheerful dolphins swimming
• 30:48
  alongside the ship. They are very beautiful and very very
• 30:54
  fast swimmers. You see them leap out of the water
• 30:58
  and dive back in with a big splash, and it
• 31:01
  kind of sounds as if they're laughing but fun. They
• 31:05
  are amazing creatures. And you hear the sea bears playfully
• 31:11
  singing their song as they fly on by. Some of
• 31:16
  them hover around your ship and just rest on the sails.
• 31:21
  They too, are your friends. When you look up at
• 31:29
  the rich blue sky, you see puffy white clouds smiling
• 31:33
  down at you. Notice how peaceful it feels. It feels good,
• 31:40
  doesn't it. I'll take a deep breath in and slowly
• 31:49
  breathe out, And as you breathe out, notice how refreshing
• 31:57
  the air feels. Notice how how it feels as it
• 32:01
  enters your body. High up in the sky, you can
• 32:09
  see the North Star, and it's the brightest star in
• 32:13
  the sky, and it's always visible day and night, and
• 32:18
  it's there for you to guide you to wherever you
• 32:22
  would like to go. It has always guided sailors throughout history.
• 32:29
  It has helped them to travel to where they were going.
• 32:34
  And the North star is guiding you too. It's guiding
• 32:39
  you to a very special place called Treasure Island. You
• 32:50
  arrive at Treasure Island and you release the big, sturdy
• 32:55
  anchor of your ship, and it gently and swiftly hides
• 33:00
  in too, through the water, down and down, even further down,
• 33:07
  past the corals and the colorful fish, past the rocks,
• 33:13
  and all the way down to the ocean floor. The
• 33:18
  anchor is so strong and grounded, and it feels like
• 33:24
  it's connected to the very center of the earth. Feel
• 33:31
  how scentered and steady the anchor holds your ship. You
• 33:40
  step off your beautiful sailing ship and go and explore
• 33:44
  the island. As you walk along, you see beautiful green
• 33:54
  palm trees swaying in the gentle breeze, and the air
• 34:00
  smells very fresh and crisp, and the sand beneath your
• 34:05
  feet feels warm and soft, and you can feel it
• 34:10
  moving between your toes. Can you feel it? What does
• 34:18
  it feel like? You look around you as you walk
• 34:27
  and you notice a hidden cove amongst the trees. You
• 34:33
  see something shiny and glistening in the bright sunlight, and
• 34:37
  you wonder what it is. As you come closer, you
• 34:44
  see it a big, heavy treasure chest.
• 34:47
  Speaker 3: Wow, a treasure chest. The treasure chest a shiny golden
• 34:54
  buckles and hinges, and the wood it's made of is
• 34:58
  a beautiful gold and brown. You lift the lid on
• 35:04
  the chest to see what's inside it, and you hear
• 35:09
  a slight creaking sound as if the chest hasn't been
• 35:13
  open for quite some time. There are many precious jewels
• 35:20
  inside it. All of them are your favorite memories. How
• 35:26
  wonderful is that you see a bright and shiny golden.
• 35:32
  Speaker 2: Cup and you pick it up and see that it's
• 35:36
  overflowing with your favorite feelings, all the love you have
• 35:43
  for your family and friends, even your animal friends too.
• 35:51
  You see many precious crystals, and inside of each of
• 35:55
  those crystals there is a picture of all the people
• 35:59
  and animals that you love and cherish. And this makes
• 36:03
  you feel so happy. This treasure chest contains everything that
• 36:12
  makes you feel good about yourself and others. It holds
• 36:17
  all of your memories. This really is a very special
• 36:25
  treasure chest, and it's all yours. There is also fabulous
• 36:34
  golden mirror with a very ornate handle. Then you pick
• 36:39
  up the mirror and you look at it, and you
• 36:42
  notice something very special. This mirror shows you who you
• 36:50
  really are. It shows you the real and very beautiful you,
• 36:59
  the you you don't get to see very often that
• 37:03
  you on the inside. You see a very loving and
• 37:10
  pure heart, a heart that is filled with love for
• 37:16
  all beings, all people, all animals, all plants, and of
• 37:24
  course for yourself too, and you feel the love for
• 37:30
  the entire universe. This mirror also shows you all of
• 37:39
  the gifts and talents that you have, the ones that
• 37:43
  make you very special, because you truly are a very
• 37:48
  special and very loving person, and you are loved just
• 37:54
  exactly the way you are, fully and completely, and you
• 38:01
  are loved always. So just for a moment, notice how
• 38:10
  you feel. Notice how loved you are, Notice how special
• 38:19
  you are. Just remember all of the people and animals
• 38:27
  that you love, remember their faces, and see the wonderful
• 38:33
  smiles they have when you are with them. U. Now
• 40:39
  it's time to return to your wonderful sailing ship. You
• 40:46
  make your way out of the cove and through the trees,
• 40:51
  and you climb back aboard your ship and raise the anchor,
• 40:56
  hearing all the squeaks and groans as it comes back up.
• 41:02
  Your friends, the dolphins and the seabirds are waiting for
• 41:06
  you to bring you back home again. As you set
• 41:12
  sail to return home, you know that you can always
• 41:18
  come back to this special place any time you wish.
• 41:24
  So thank your friends, the dolphins and the seabirds for
• 41:28
  being here with you on your journey, and thank yourself
• 41:34
  for the wonderful experience you've just shared. And you sail
• 41:40
  off into the distance with the North Star as your
• 41:44
  guide again, and the breeze ruffles your hair, and the
• 41:49
  sun is shining brightly, and you feel wonderful and refreshed
• 41:57
  and so happy. M hm. So take a deep breath
• 42:03
  in and slowly and gently breathe out again. Deep breath in,
• 42:17
  and slowly and gently breathe out one last time. Deep
• 42:24
  breath in and slowly and gently breathe out. Now, regul
• 42:33
  your fingers, regul your toes, give a big stretch, and
• 42:39
  whenever you are ready, slowly and gently open your eyes.