Cultivating Kindness For Kids

This meditation invites you to pause and reflect on moments of kindness throughout your day. You’ll send warm, caring thoughts to someone you’ve interacted with and celebrate a time when you showed kindness yourself. Through gentle breathing and visualization, you’ll discover how small acts of kindness can brighten your world and the world around you. By focusing on gratitude and compassion, this practice helps you feel calm, centered, and ready to spread kindness. Remember, even the smallest actions can make a big difference!

Transcript

Cultivating Kindness Welcome to a little break,

Which can help bring more kindness and understanding into your day,

Especially if the day has felt a little chaotic.

Find a comfortable position,

Letting your hands rest in your lap or on your desk.

And if you'd like,

Gently close your eyes or soften your gaze.

Take a slow,

Deep breath in through your nose.

And a steady breath out.

Notice how your body feels.

Maybe you're feeling energized,

Or tired,

Or perhaps a bit restless.

Wherever you are,

It's OK.

This time is just for you.

Now think back to someone you talked to or noticed at some point today.

Maybe they shared a funny story,

Or perhaps they were simply kind and quiet.

Picture their face in your mind's eye and imagine sending them warm,

Caring thoughts,

Like a soft glow traveling from your heart to theirs.

You don't need any words,

Just the feeling of kindness flowing between you.

Next,

Remember a moment today when you showed kindness.

It could have been offering a smile,

Lending a helping hand,

Or sharing a friendly word.

Let yourself feel good about that moment,

Noticing how it warms your heart and brings a sense of pride and happiness.

Now think of one simple way you can bring even more kindness into the rest of your day.

Maybe saying thank you more often,

Being patient when someone needs extra time,

Or giving someone a genuine compliment.

Let that plan settle gently into your heart and mind,

Reminding you that kindness can begin with the smallest actions.

Take a deep breath in through your nose and let it go with a soft exhale.

If your eyes are closed,

Slowly open them with me in 3,

2,

1.

Notice how you feel.

And don't forget,

You're a great kid.

Carry this kindness and warmth with you as you continue through your day,

Knowing that when you treat yourself and others with kindness and respect,

You make the world around you a little brighter.