Hello my little friend.
I'm so happy you're here with me today.
We're going to do something really special together called mindful breathing.
This will help us feel calm and happy no matter what's happening around us.
Before we start I want you to go and get your journal from where you keep it.
Once you've got your journal place it next to you because we're going to use it after the meditation.
Now let's get ready.
Find a comfy place to sit or lie down.
Make sure your body feels relaxed.
You can close your eyes if that feels nice or you can keep them open.
It's your choice.
Let's begin.
Let's start by taking a big deep breath in through your nose like you're filling up a big balloon in your tummy and slowly let the air out through your mouth like you're letting the air out of that balloon.
Let's do it again.
Breathe in and out.
Great!
One more time.
Breathe in through your nose filling up your tummy like a balloon and breathe out slowly through your mouth.
This is called mindful breathing.
You're doing an amazing job.
Now let's notice how our bodies feel while we're breathing.
Start with your toes.
Can you feel them wiggle?
Wiggle your toes just a little.
Hello toes.
Now let's move up to your legs.
How do they feel?
Are they relaxed or are they moving around?
It's okay.
Whatever you feel.
Let's move to your tummy.
The place where you filled up that balloon with your breath.
How does your tummy feel?
Is it nice and calm?
Now think about your chest.
Can you feel it moving up and down as you breathe in and out?
It's like your chest is giving you a hug every time you breathe.
Finally,
Let's notice your head and face.
Are your eyes soft and closed?
How do your cheeks feel?
Are they relaxed?
You did such a great job.
Paying attention to how your body feels.
You did an amazing job with your mindful breathing today.
Now it's time to use your journal.
I want you to choose one or two of the journal prompts and you can write or draw about how you feel.
But first,
Let's set a timer.
I want you to set a timer for two minutes.
This is your time to focus on your journal.
And when the timer rings,
You'll be all done.
Remember,
Your journal is private.
It's just for you.
No one,
Your parents,
Your teacher,
Or even me will look at it unless you want them to.
You can even hide it somewhere safe if that makes you feel better.
So,
Set your timer for two minutes.
Choose your journal prompt and start writing or drawing.
When the timer goes off,
You're finished.
You did a fantastic job today.
I'm so proud of you and I can't wait to see you next time.
