Sit or lie down in a cozy spot where you feel comfortable.
Take a deep breath in through your nose and slowly breathe out through your mouth.
Imagine there is a feather on your lips.
And with every exhale you blow it up into the air before it floats down again to land on your lips.
Feel your body getting heavier and heavier.
As if it wants to sink into the ground.
That's like a huge down-filled pillow.
You feel your eyelids getting heavier and heavier.
It's so hard to keep them up,
So just let them down like blinds.
And close your eyes.
Take another deep breath in through your nose and slowly breathe out through your mouth.
Feel the air fill your lungs and imagine it spreading calmness throughout your body.
Imagine a beautiful,
Peaceful place where you feel happy and safe.
It could be a sunny beach.
A matching forehead.
A place that only exists in your imagination.
Like a big bubble.
Or even your cozy bedroom.
Picture yourself in this special place,
Feeling relaxed,
Calm,
Loved and so safe.
Now think of someone you love very much.
It could be a family member.
A friend or a teacher at school.
Imagine this person standing in front of you,
Smiling at you,
Hugging you.
Or just speaking to you in a calming,
Loving and kind voice.
What do they tell you that makes you really feel good?
How does it feel to smile at each other?
How does it feel to be hugged by someone who really appreciates you and never lets you down?
As you think of this person,
Repeat to yourself.
I am loved and I share my love with others.
Now imagine you have a big,
Warm,
Glowing light in your heart.
This light is as bright and warm as the sun.
As gentle as the moon.
And as sparkly as the stars.
Take a deep breath in,
Filling your lungs with air.
As you exhale,
Imagine gently blowing this warm glowing light towards the person you love.
Picture the light reaching them.
And making them feel happy and loved.
Take another deep breath in and as you breathe out Imagine the warm light growing bigger and brighter,
Spilling over from your heart to fill your whole body.
Feel the warmth and loving-kindness spreading through every part of you,
Making you happy and calm.
Say to yourself,
I am a beacon of love and kindness.
Let this radiant light bring you a sense of peace and joy.
Wrapping you in a comforting embrace like a big blanket.
Affirm to yourself,
My light shines brightly,
Filling me with love and kindness.
Now imagine sending this warm glowing light.
To everyone around you.
It reaches your family,
Your friends,
Your school,
And your entire community.
See everyone smiling,
Dancing,
And feeling happy because of your kindness.
Take a moment to feel grateful for all the people in your life.
And all the experiences throughout the day that made you happy.
Think about the love and kindness you have shared and received.
Who are the people that make you feel loved and supported?
What moments today made you smile or feel joyful?
How have you shown kindness to others?
Now say these affirmations to yourself.
I am grateful for the love and support I received.
I cherish the moments of joy and happiness in my life.
I am proud of the kindness I share with others.
I am surrounded by love and positivity.
I appreciate the wonderful people and experiences that enrich my life.
Now let's begin to slowly come back to the present moment.
Each at your own pace,
Start to bring your awareness back to the here and now.
Feel free to wiggle your fingers and toes and gently stretch your body.
Take a deep breath in and as you exhale,
Feel the room around you.
And when you're ready,
Slowly open your eyes,
Feeling refreshed and at ease.
Remember you can always return to this peaceful place whenever you like.
To share or receive kindness and relax deeply.
Namaste.
