Hello and welcome to this kids meditation around the ocean.
You can do this all alone with a parent or caregiver,
With your teacher or some friends.
Let's find a comfortable spot where you can lay down.
Maybe you have a blanket and a pillow to place under your head and over your body.
Maybe you're even in your bed.
If you're at school maybe you just have a tiny pillow or your jacket to put under your head and that's okay.
Maybe you're in nature in the park and then you get the grass to support your head and that's even fine.
Anyhow,
Find your way and lay down.
All right,
Let's start with your hand on your tummy or maybe on your chest and let's take a few breaths right there.
Inhaling with the nose and exhaling with your mouth.
Inhaling with your nose and exhaling with your mouth.
Yeah,
With the next breath,
Really stop moving your hands and finger and head.
Maybe even close your eyes if you want to.
Today I'm gonna take you on an adventure towards the ocean.
So for the next moment as you listen to your breath,
Imagine the sound of the ocean coming near your ears.
Inhale and you exhale.
The water goes away.
Inhale,
Imagine a wave coming just close,
Close,
Close to you and exhale it goes away.
You could see yourself standing with your feet in the water if you're not scared or being much further away.
It's all fine.
But a few more time.
Imagine the wave coming in and going out.
Maybe there are little white waves with blue sparkles.
Maybe there are tiny,
Tiny little waves or bigger ones.
Maybe you hear all the sound around you and that distracts you but you're strong enough to come back to imagining the wave,
Right?
So go back to your wave.
Inhale and it comes close.
You exhale and it goes away.
Now let's imagine the whole ocean.
You have waves but you have also that big,
Vast ocean of water and the wave are really just the tip of it.
Down below there is a bunch of fish.
There is a bunch of seaweeds.
Maybe you like to eat seaweed.
Maybe you like to eat fish.
There is maybe little crabs down at the bottom with a bunch of shell.
Imagine all that ocean down below.
It's so calm and quiet down there.
It's not like the wave moving in and out on the beach.
No,
No,
No.
It's so,
So quiet.
Even the big fish are pretty quiet.
So imagine yourself there.
Maybe you could be a seaweed for a while.
Your feet,
Your feet attached at the bottom of the ocean and your whole seaweed body moving gently,
Rocking.
Now that's really,
Really sweet to be a seaweed.
Oh wait,
Maybe there is a tiny little sea lion coming and brushing its fins next to you.
Oh that's nice to get that little touch from a sea lion.
Isn't that nice to be in the ocean as a seaweed?
Wait,
You want to be something else maybe?
Let's say thank you to the seaweed and maybe you move on on being a big fish like a whale.
You're happy there blowing water.
Let's do some blowing the water with you exhale a few times.
So you inhale and you exhale.
You blow water with your mouth.
You inhale and you exhale blowing water and air.
One last time.
It's so fun to be a whale.
Yet there is so many other fish in the sea.
So many other things to be.
Pick something you like.
Maybe you like sharks or maybe you like dolphins.
Maybe you like crabs or starfish.
Pick whoever you want to be for a little while and be there with them imagining yourself playing around or moving about in the middle of the ocean or at the bottom on the floor.
Maybe you do some kind of somersault in the water.
How fun is it to be a sea creature?
Yeah,
Enjoy this moment a little longer and notice how it feels to have fun,
To imagine cool places.
Maybe it feels really nice.
You know what?
With our breath we're gonna surf back all the way to the beach.
Let's do that.
Inhale and on your exhale surf back to the beach.
Let's do that one more time.
Inhale and exhale surf back to the beach.
Great.
You're back on the sand,
On the beach.
Can you imagine laying down to dry by the sun?
You're covering yourself in towels.
It's all right.
In one last moment stay still on your towel under the sun and remember you can come back in that imaginary journey with me or yourself with your imagination at any time.
Just remember to breathe.
That's your key in.
That's the key inside the story.
Your breath and your stillness.
All right?
I'll let you go back now to your real life in your house or in your school with people all alone.
Talk to you next time.
See you then.
Bye.
