Hello and welcome to this guided meditation for kids.
Alright I hope you've had a magical day so far.
You may be a little tired from so much activity.
Maybe you went to school.
Maybe you played with your friends.
Went to the beach.
Ate nice food.
Whatever it is you've done today I invite you to take a lie down.
Lie on your back and feel the earth or feel the bed beneath you.
We're going to breathe today so we can find our calmness and stillness and sleepiness.
Are you with me?
Alright we're going to start by breathing really simply.
So we're going to breathe in through our nose and fill up our belly like a big balloon.
And as we exhale we're going to do this out of the mouth.
Letting out all the air in that balloon out of the mouth.
So we're going to inhale in through the nose and exhale out the mouth.
Alright this time join me.
Inhale through the nose.
And exhale out the mouth.
See if you can visualize that big balloon blowing up getting bigger and bigger.
In through the nose.
And out the mouth.
Do it again with me.
Inhale.
Little bit more.
Little bit more.
And exhale.
Letting go of all that air.
How do you feel now?
We've just done three or five breaths together.
I feel really relaxed already.
Should we do some more?
Alright let's feel really relaxed now.
The more big breaths we do in and out the more relaxed we end up feeling.
And the more relaxed we end up feeling the more sleepier we get.
All night long we can have such beautiful dreams.
Dream of your happy place.
Where is your happy place?
What do you like to do the most?
Go to the beach?
Play on the jungle gym?
Eat yummy food with your friends?
Alright let's do this breathing again.
Inhale.
And exhale.
Inhale in through the nose fill up that big balloon.
And exhale all the air out again.
One more time with me.
Inhale.
And exhale.
I wonder if you can bring the corners of your mouth up into a big beautiful smile.
The breath is like waves in the ocean going into the shore and going back out to sea again.
Into shore and back out to sea again.
See anytime that we may feel anxious or sad tired or even angry you can breathe with me.
Or you can breathe by yourself in through the nose nice and big into the big balloon in the belly.
And exhale it all out again.
You can do this anytime anywhere.
Let's do it one more time together before we go off to sleep to dreamland.
Alright on the count of three we'll inhale.
On one two three.
Inhale.
And exhale.
Try putting your hand on your belly to feel the belly the big balloon rise as the air goes in.
Hand on the belly.
Inhale.
And exhale.
See if you can keep this breath going all by yourself now as you drift off to sleep.
Inhale.
And exhale.
Nice and calm like the waves in the ocean.
Inhale.
And exhale.
Keep this breathing going with your hand on your belly and have the most sweetest dreams.
