A Quick Meditation For Kids Before Family Holiday Gatherings

Traveling for the holidays can be exciting, but sometimes it feels a little overwhelming too. This cozy meditation is perfect for kids to stay calm, relaxed, and happy during car rides, plane trips, or any holiday adventure!

Join our friendly guide as we take deep breaths, imagine magical scenes, and find our calm while traveling to see family and friends. Perfect for children of all ages, this meditation uses fun and soothing visuals to make every trip feel like part of the holiday magic. The meditation also addresses anxieties children have in social gatherings. This meditation is wonderful for highly sensitive children.

Take a deep breath, snuggle into your seat, and let’s travel peacefully together!

Transcript

Hello everyone and thank you for meditating with me.

Sometimes we get nervous when we have to be around new people or family we do not see often.

Sometimes even the car,

The airport,

The plane,

The airplane ride can be really challenging.

But we can always relax and lean into change and different experiences.

We can look at it as an adventure rather than something bad.

With that being said,

Find your favorite seat in the car or in a chair or on the floor at home.

Put your hands on your lap,

Close your eyes if you'd like to,

Or keep them soft and dreamy.

Now let's go on an adventure of calm.

Let's breathe together.

Breathe in through your nose and out through your mouth.

Now I want you to rotate your neck to one side and then to the other side and feel the stretch.

Now I want you to pretend you're a floppy teddy bear.

Let's start with your head.

Let it feel heavy,

Loose,

And relaxed.

Now your shoulders drop them down like you're shrugging off your school backpack.

Let your hands,

Your tummy,

And your legs get super soft like a teddy bear that's been hugged a lot.

With every breath,

Let any tightness float away like clouds fading in the sky.

Say to yourself,

My body feels calm and loose just like my favorite teddy bear.

Once again,

Let's breathe in through your nose and out through your mouth.

Now picture a giant sparkly bubble all around you from head to toe.

It's your very own bubble of calm and peace.

Inside it's warm,

Cozy,

And safe.

Now imagine yourself at Christmas dinner or Thanksgiving dinner feeling happy and brave.

You're smiling,

Playing,

And talking to your family.

Everyone is so kind.

Everyone is happy to see you and you're having a good time.

You're eating and spending time with your family.

Let the bubble fill with sparkly light and good feelings.

Say to yourself,

I am calm and having fun.

And when you're ready,

Take one last deep breath in through your nose and out through your mouth.

Wiggle your fingers and toes.

Rotate your neck from side to side.

Stretch your arms.

And when you're ready,

Open your eyes and smile.

You're ready to have a great time.

And if you get nervous,

Come back to this meditation.

Imagine you're safe in your sparkly bubble.

And remember you are loose and calm like a teddy bear full of hugs.

Again,

Thank you so much for meditating with me and have a wonderful day.