7 Minute Daily Routine Meditation For Kids

Hello young friend.

Let's start by finding a comfortable place to sit or lie down.

You can choose anywhere that feels safe and cosy.

Maybe it's on a soft carpet,

A comfy chair or even on your bed.

And once you've found your spot,

Gently close your eyes.

Take a deep breath in,

Feeling the air fill your lungs.

And then slowly breathe out,

Letting all the air go.

As you breathe in and out,

Imagine your body getting lighter and more relaxed with each breath.

Now let's pay attention to our bodies.

Start by noticing your feet.

Can you feel them touching the ground or your bed?

Wiggle your toes a little bit and then let them relax.

Move your attention up to your legs.

Can you imagine them getting heavier?

Sinking down into where you're sitting or lying.

Now think about your tummy.

When you breathe in,

Feel it rise.

And when you breathe out,

Feel it fall.

It's like a balloon,

Gently inflating and deflating with your breath.

Let's move up to your arms.

Let them be heavy or light.

Let's move up to your arms.

Let them be heavy and relaxed by your sides.

If it feels nice,

You can even place a hand on your tummy to feel your breaths more clearly.

Finally,

Think about your head.

Let your face muscles relax.

Your forehead,

Your cheeks,

Your jaw.

Everything is peaceful and calm.

In our day,

There are lots of moments we can be mindful.

Let's imagine some of these moments together.

Imagine yourself waking up in the morning.

Before you jump out of bed,

Take a deep breath and stretch your arms wide.

Feel grateful for the new day.

Now imagine you're eating your breakfast.

Notice the colours and smells of your food.

Taste your bites and chew slowly.

This really helps you to enjoy your meal.

Think about playing or doing your homework.

When you're focusing on those activities,

Try to notice every detail.

If you're drawing,

See all the colours that you're using.

If you're solving a little problem,

Think about it.

Think about each little step you take.

Now as we start to finish our meditation,

Let's think about the things we're grateful for.

It could be your family,

Friends,

Pets or something fun you did today.

Keep these happy thoughts in your mind.

Take a deep breath in and as you breathe out,

Imagine sending your gratitude out into the world like a bright,

Shining light.

Now gently wiggle your fingers and toes,

Bringing some movement back to your body.

And when you're ready,

Slowly open your eyes.

Now remember,

You can find mindful moments in everything that you do.

Whether you're walking to school,

Brushing your teeth or getting ready for bed,

You can always take a second to notice how you feel.

Take a few gentle deep breaths and enjoy the moment.