Steady In The Sadness: Meditation For Kids And Teens

Hi there,

I'm so glad you're here.

Right now,

You might be feeling like your feelings are really,

Really big.

Like a wave that just won't stop.

Maybe your heart feels heavy,

Or your chest feels tight.

Maybe you feel like sadness is so big,

It could swallow you up.

But I want you to know something.

You are still here.

And no matter how big your feelings are,

You are bigger.

Let's start by taking a deep breath together.

Ready?

Breathe in.

Let's do that again.

Breathe in.

Breathe out.

Good.

Now,

If it feels okay,

Close your eyes.

Imagine you are standing on the shore,

Right where the ocean meets the sand.

You can hear the waves rolling in and out,

Back and forth.

The water stretches far,

All the way to the horizon,

Where the sky meets the sea.

The waves are strong,

But you,

You are steady.

Your feet are planted firmly in the warm sand.

You don't have to stop the waves.

You don't have to fight them.

You just stand strong,

Letting them come and go.

Your sadness,

It's like those waves.

It might feel big,

But it won't knock you over.

It comes in,

And then,

Just like the waves,

It rolls back out.

It always rolls back out.

Let's practice feeling that together.

Take a deep breath in.

Imagine the wave of sadness rising.

Now,

Breathe out.

Let the wave roll away.

Breathe in.

Another wave comes.

Breathe out.

There it goes.

You are not the waves.

You are not your sadness.

You are the steady,

Strong shore.

Now,

Place your hand over your heart.

Feel that?

That's you.

Your heart,

Your strength.

Even on hard days,

Even in the middle of a storm,

Your heart keeps beating.

You are so strong.

Let's say some words together.

You can say them out loud,

Or just think them in your mind.

I am steady.

I am bigger than my feelings.

The waves will pass.

I am steady.

I am bigger than my feelings.

The waves will pass.

Take another deep breath in.

Now,

Imagine that in your hand,

You are light.

This light is yours.

It's small,

But it's warm and steady.

It's always with you,

Even when the sky is dark.

This light is made of all the people who love you.

All the happy moments you carry.

All the strength inside of you.

And just like the stars in the sky,

Just like the sun behind the clouds,

Your light is always there,

Even when you can't see it.

Let's say one more set of words together.

My light is always with me.

I am never alone.

I can handle this moment.

I am strong.

Take another deep breath in.

As you breathe in,

Imagine the light glowing even brighter inside of you.

As you breathe out,

Imagine it wrapping you in warmth and comfort.

Breathe in.

The waves don't last forever.

The storm will pass.

And you,

You will still be standing.

When you're ready,

Wiggle your fingers,

Wiggle your toes,

And slowly open your eyes.

You are safe.

You are steady.

You are loved.