Guided Wonder: Toes To Nose Hello

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. Beginning with the question, "Have you told your hands hello lately?", Toes To Nose Hello is an age-appropriate body scan meditation, prompting listeners to acknowledge and express gratitude for their bodies.

Transcript

I wonder,

Have you told your hands hello lately?

Try this.

Hold your hands out in front of you and repeat after me.

Say,

Hello hands.

You are my hands.

Then take a closer look.

What is one thing you notice about your hands?

I notice I have a lot of freckles on my hands.

How about you?

Take a few snaps to see what you see.

Now what do you say we get still and give ourselves a toes-to-nose hello?

Sitting up tall,

Reach those hands up high to the sky.

Then drop them to your lap and close your eyes.

Wiggle your toes,

Then wiggle your nose.

Take a deep breath in and let it go.

Right back down to those wiggling toes.

And say,

Hello toes.

You are my toes.

Thank you for helping me feel connected to the earth.

Give the earth a little tap with your toes.

Then take another deep breath in and let it go.

And say,

Hello to your knees.

Hello,

Knees.

You are my knees.

Thank you for helping me run and climb and play.

Give your knees a gentle pat and a squeeze.

Then take that deep breath in and let it go.

And say,

Hello to your belly.

Hello,

Belly.

You are my belly.

Thank you for giving me energy every day.

Think of the last delicious thing you ate and give your belly a rub and a smile.

Then breathing in and letting go.

Say,

Hello to your arms.

Hello,

Arms.

You are my arms.

Thank you for all the hugs.

Then wrap your arms around yourself and give yourself a big hug.

Breathing in that hug.

Then letting it go.

Let's say hello to our ears.

Say it with me.

Hello,

Ears.

You are my ears.

And your eyes.

Hello,

Eyes.

You are my eyes.

And your mouth.

Hello,

Mouth.

You are my mouth.

And your nose.

Hello,

Nose.

You are my nose.

And as you take a deep breath in,

Feel the air moving past the tip of your nose.

It moves through your arms,

Into your belly,

Past your knees,

And all the way to the tips of your toes.

You give those toes a wiggle.

And give your nose one too.

Reach your arms up to the sky.

Then drop them to your knees.

And open your eyes.

Well,

Hello,

Body.

You are my body.

So wonderful to see you today.

Reviews

A wonderful and playful body scan for kids. Thank you! 🙏