This guided meditation is intended to help children overcome their fear of crowds quickly and easily.
This meditation is best suited for children age 7 and older.
After listening to this meditation,
Children will naturally feel more comfortable interacting with large groups of people.
Find a quiet place to sit or lie down.
Move around until you're comfortable.
Close your eyes if you want to.
Take a deep breath in through your nose and smell the air in your room.
Breathe out slowly through your mouth.
Take another deep breath in and fill your lungs.
Slowly breathe out through your mouth and taste what's in your mouth.
Maybe the toothpaste you use or a snack you just ate.
Breathe in through your nose then breathe out,
Imagining blowing out a birthday candle with your mouth.
Continue filling your lungs and then blowing out all the air in your lungs.
Now picture a special safe place in your mind.
Maybe it's your favorite park with all the tall leafy trees.
Maybe it's a fun playground you love to visit.
Maybe your special place is a cozy room in your house.
Maybe your special place is a location you made up in your imagination.
Now imagine laying down in a very comfortable spot in your safe special place.
You've got the whole place to yourself and you feel very happy and relaxed there.
See all the details of your special safe place as all your muscles relax.
Feel your whole body become more and more relaxed as you keep breathing deeply.
Imagine this safe place as the coziest,
Happiest place you've ever been.
Pretend to be the most comfortable you've ever been.
Imagine you're the happiest and most content you've ever felt.
Now look around your special place.
You see someone you love walking toward you.
Is it a friend?
Is it someone from your family?
They join you and the two of you hug.
Both of you love it here in your special place.
Now two more people join you.
Are they more friends or more family members?
Did they bring toys or games,
Bubbles or a Frisbee?
Maybe they brought snacks.
The four of you are having a wonderful time hanging out in your special place.
Everyone is enjoying themselves.
Everyone is kind and nice to everyone else.
This feels really good.
You are totally comfortable with these people.
They make you feel safe and loved.
You can imagine playing games and having fun with these people in your special safe place.
Maybe you are playing music.
Maybe there's yummy food.
Everyone is having a good time.
Everyone is relaxed and having fun.
You feel safe and loved by everyone around you.
A few more people join this group in your special safe place.
You know them all and you like them.
You still feel loved and appreciated.
You are very comfortable with everyone here in your special safe place.
A new game or activity starts up.
Maybe someone brings out more snacks.
Maybe the music changes.
Your group is expanding as more friendly people join in.
Feel how much you like being with these people.
Feel how safe and happy they make you feel.
As you continue to enjoy yourself,
Breathe deeply and think about a slightly larger group of people.
These could be friendly faces you know,
Like classmates or neighbors.
Imagine yourself feeling comfortable with them too,
Just like your small group.
Everyone is having a good time in your safe special place.
It's getting a little louder and that's okay.
You are enjoying yourself and you still feel safe and protected.
Take another deep breath.
Now picture a bigger crowd,
Like the people you see in the school auditorium or the gymnasium or a community event.
See yourself calmly and happily joining this crowd,
Knowing that you are safe and that there are adults you trust nearby.
You might not know everyone who's come to your safe special place,
And that's okay.
Most strangers are friends you haven't met yet.
Your trusted friends and your trusted grown-ups are close by and they will protect you and keep you safe.
You are having fun and feeling safe.
Now imagine the crowd growing even more.
Now your special safe place is as crowded as a fun carnival or an exciting amusement park.
See yourself walking through this crowd with a smile on your face,
Feeling safe and comfortable.
You are relaxed and happy in this huge crowd.
You are having fun with this large crowd of people.
Your trusted friends or trusted grown-ups are also having fun.
They enjoy large crowded places and events.
There is so much to see and do in your safe special place.
You are doing great.
You are having so much fun.
Now think about the biggest crowd of people you can imagine,
Like a parade or a stadium or a huge concert.
See yourself feeling confident and happy in this crowded place.
You know that crowds are made up of many friendly faces,
Just like the people you already know and trust.
They are all here to have fun just like you.
They feel safe and loved the same way you do.
If you've got more things to do today,
Wiggle your fingers and toes and open your eyes.
Or if it's time for bed,
Drift off to sleep,
Dreaming about how much you enjoy concerts,
Parades,
And amusement parks.
You'll remember everything you heard here and you'll let these ideas help you every day.
Play this meditation as often as you like.
Thank you for listening.
