Welcome to this rainbow meditation for children alone or with their parents.
Find a comfortable way to lay down.
Maybe it's on your bed,
Maybe it's on the couch,
On the carpet.
Place a little pillow behind your head or maybe a jacket if you're at school.
And maybe you can find a little stuffed animal.
Go get it and come back.
Let's place your stuffed animal on your tummy.
As you lay down,
Prep it well so it doesn't fall.
Maybe you can even put a blanket over you and your stuffed animal on your tummy.
And let's together take a few breaths.
Notice what happens when you inhale.
Notice what happens when you exhale.
If your eyes are still open,
Maybe you're noticing your stuffed animal is going up as you inhale and down as you exhale.
Look at it fall a little bit.
Going up like with an elevator.
And down.
Up and down.
Don't try to go too fast or it will fall.
Try to go slowly so you rock your stuffed animal to sleep.
Now maybe you can close your eyes.
And continue paying attention to the weight of your stuffed animal on top of your tummy.
And as you're there,
Can you notice other part of your belly?
Of your chest maybe?
Is your chest also going up and down?
Maybe you can sense your breathing by your nose.
Maybe the air is going in and out.
Can you sense that?
Can you hear your breathing?
Maybe it's loud,
Maybe it's very soft.
Can you stay pretty still to really pay attention to all the sound that your breathing is making?
Can you hear anything else?
Maybe people in your house making noise?
But can you stay still and just be curious and listen?
Maybe your house is very quiet.
Can you hear things outside?
In the street or in nature?
Try to count maybe three different sounds and mark them on your finger.
Good job.
Can you still sense your little stuffy animal on your tummy?
Is it still here?
Can you take a deep,
Deep breath and make your belly be big like a ballon?
And maybe blow some hair with your mouth.
Let's do that two more times to wake up.
Blowing hair out,
Out,
Out of your mouth.
And maybe stretching your stuffy and stretching your arms.
And notice how you feel after this little meditation.
Give your stuffy a hug and your parents if somebody is nearby.
See you next time.
Or at least hear you next time.
Bye now.
