Guided Wonder: 20-Second Hug

Written for children 3 years and up to practice alone, in groups, or with their caregivers, Guided Wonders are invitations to get still and ground in everyday wonder. "20-Second Hug" is based on the research-based idea that hugging someone you love and trust for 20 seconds releases chemicals in the brain that regulate the nervous system. That includes hugging yourself!

In this meditation, listeners are guided to give themselves a hug while counting to 20 with a bright, big, joyful heart.

Transcript

I wonder,

Did you know when you hug someone you love and trust for 20 whole seconds,

Your brain sends a message to your body that says,

All good here.

We are safe,

Calm,

And happy.

Your brain sends the same message to your body when you snuggle with a pet or a stuffed animal,

Or even when you hug yourself.

So what are we waiting for?

Let's get still,

Safe,

Calm,

And happy.

Sitting up tall,

Get ready for a hug and stretch your arms out wide.

Then place your hands in your lap and close your eyes.

Wiggle your toes,

Then wiggle your nose.

Take a deep breath in and let it go,

And feel yourself settle into your heart space,

The space around the center of your chest where you feel love and awe and joy.

This is where hugs are made,

In bright,

Big,

Joyful heart spaces.

So let's turn on a light and make our heart space bright.

You gently tap the center of your chest two times,

And your heart space begins to glow with a golden light.

With each breath you take,

The glow grows brighter and brighter.

And as your heart space grows brighter,

It also grows bigger.

And as it grows bigger,

It fills up with joy,

Which happens to sound like an animal parade.

With your heart space bright,

Big,

And joyful,

You wrap your arms around yourself and give yourself a hug for 20 whole seconds.

Ready?

1,

2,

3,

4,

5,

6,

7,

8,

9,

10,

11,

12,

13,

14,

15,

16,

17,

18,

19,

20.

Boop,

Boop,

Boop,

Boop,

Boop!

You let your arms drop and notice your bright,

Big,

Joyful heart space.

Then you wiggle your toes,

And you wiggle your nose.

You shake your arms out by your sides,

And you open your eyes.

We got a letter!

Let's see.

Dear Body,

All good here.

We're safe,

Calm,

And happy.

Sincerely,

Brain