For Your Kids: Summer Day

Hello,

My name is Brian.

My name is Lilia.

And we're going to do a meditation with you today.

Let's find a comfortable position.

Maybe sit on a chair,

Or sit on the floor,

Or sit criss-cross applesauce.

Anything that is comfortable for you.

Find a comfortable position.

And then close the eyes.

That's right.

Close the eyes.

Let's take a breath together.

Again,

Take a breath in through the nose.

And send the breath out through the nose.

Now let's see if we can breathe in through the mouth.

And breathe out through the mouth.

As you begin to settle into your position,

Begin to relax the body.

Relax the shoulders.

And the jaw.

And the belly.

For today's meditation,

We're going to do a visualization together.

That means we're going to think of something.

And we're going to imagine what that thing looks like.

Today,

We will visualize or imagine a summer day.

In a summer day,

We see all kinds of things.

We see the sun.

And trees.

And blue sky.

And green grass.

When we see these things,

We get to feel all kinds of things.

We can feel happy.

We can feel excited.

And the feelings come and go.

That's right.

Our feelings come and go.

Just like clouds.

White puffy clouds floating across the perfect blue sky.

Let's take another breath together.

Deep inhale.

And a deep breath in.

And a deep breath out.

And a deep breath out.

And a deep breath out.

Let's take a deep breath in together.

Deep inhale.

And exhale.

Blow it out.

Can you notice if you feel more relaxed or calm?

Do you feel happy?

These are some of the benefits of meditation,

Especially for children.

We get a chance to feel happy and relaxed.

Today I feel calm.

Lilia,

What do you feel today?

I feel happy.

Good.

I'm happy that everyone is meditating with us today.

Meditation is something we can do by ourselves or with our friends and family,

At school,

In our neighborhood.

The best thing is you don't need anything special.

You don't need to go somewhere.

You don't even need to pay money.

All you need to do is close the eyes and take a few breaths and try to think of something special like a summer day.

I think it's time to finish this meditation so we can all go and enjoy the rest of the day.

Before we do,

Let's take one more breath together.

And if the eyes are still closed,

Open the eyes.

Thank you for meditating today.

Have a beautiful day.