You're Perfect

This is a gentle and supportive meditation for little (or big ones) designed to effectively boost self confidence and self esteem. Allow Andy to guide you into a calm, peaceful place, one without any judgment or conditions. The background music is highly soothing, inviting you to release any stress, worry or tension.

“Created by the stars, shining bright. Perfect as you are, day and night. Nothing to change, nobody to be. Happy as I am, just me being me.”

Transcript

This is your little space to sit quietly and be yourself just as you are.

You can do this meditation lying down or sitting on a chair or cushion.

If you're sitting on a chair,

Sitting nice and upright like a strong tall tree with your hands on your lap and your feet on the ground.

If you're lying down,

Lying on your back and resting your arms by your sides.

Taking a deep breath in,

Breathing out and gently close your eyes.

Relaxing your shoulders,

Your face,

Your hands and any part of your body that feels a little tense or tight.

Let's find your calm peaceful place where you can just be yourself without having to please anyone,

Be anyone,

Achieve anything or do anything.

A place where you can feel sad,

Happy,

Lonely,

Excited,

Confused,

Worried,

Maybe scared or however you feel.

And this is a place to truly know that you are perfect the way you are,

Even if it doesn't always feel like that.

Now it's time to relax a bit more.

So pull a silly face and then relax your face and let it become soft.

Then clench your fists really hard and strong and feel it in your arms and then let go.

Let your arms soften,

Relax your hands on your lap,

Then relax every finger in your hands.

See if you can notice each finger and let them relax on your lap a little bit more.

Relax your shoulders,

Your tummy,

Your legs and your feet.

And notice how you're feeling right now and however you feel is okay.

You don't need to push away any difficult feelings and if you want to,

You can offer yourself a kind attention.

This just means noticing how you feel with kindness towards yourself.

This is the sort of kindness you get from a person who really cares about you.

It might be your parents or parent,

Someone who looks after you,

A friend or maybe a pet dog.

It might be a little strange doing this but give it a try.

Notice how you're feeling with kindness towards yourself and you might want to say in your head,

However I'm feeling right now,

It's okay.

It might help to think of a time when someone was kind to you.

Notice that feeling and you can hold that warm feeling as you listen on and knowing it's okay if you couldn't quite find that warm feeling.

Sometimes it can be a bit sneaky and hide somewhere we can't find it but it's always there somewhere.

Now feel your breathing coming in and out of your nose.

Can you notice it just at the end?

Breathing as you normally do,

Feeling the cool air coming in and the warm air going out.

And each in-breath is a new beginning and each time you breathe out you can let go of any worries you have and relax your body a little bit more,

Sinking into your chair or the surface that you're lying on.

All the while feeling your breath coming in and out of your nose.

I'm going to leave you to do this for a few moments but don't worry,

I'll be back soon.

And as you continue to sit with your breathing,

Know that you are perfect the way you are.

Even when people aren't kind to you,

When your friends keep changing or when you don't do so well in a test at school.

Know that you are perfect the way you are.

When you feel that you're too different or don't fit in.

When your clothes aren't the coolest or newest.

Or when you say something silly and feel embarrassed.

Know that you're perfect the way you are,

When you're the only one to get the wrong answer.

When you're the only one to always get the right answer.

When you're no longer the best friend or when you feel like the worst friend.

Know that you're perfect the way you are.

When you don't want to join in or when nobody wants to join in with you.

When you don't get picked for the team or you don't get invited to the birthday party.

Know that you are perfect the way you are.

When you feel lonely or want to be alone.

We all need a little space sometimes.

And know that you are safe.

When scary things happen in the world,

Remember the world is a big place and because of the internet and TV we know what's happening everywhere.

But know that so many amazing and good things happen every day that aren't always shown on the TV or on the internet.

There are so many kind and caring people that make this world a beautiful place to be in.

And when scary things do happen,

These kind,

Caring,

Strong people are always there to help.

And know that in this big world you have your own little space within you.

It can be the calm and quiet you feel when you sit and focus on your breath.

The feeling of lightness when someone makes you laugh or when you do something cheeky and everyone laughs with you.

It can be the comfort when you come in from a cold day into a warm house or when you snuggle up to someone close to you.

That safe peaceful place is even there when you've had the worst day and it feels like nothing is right.

Sit quietly,

Look a little closer,

It's there.

And know that it's okay not to feel perfect.

We don't always feel perfect.

In fact,

Sometimes we feel very far from perfect.

Just know that being perfect includes making mistakes,

Losing our way,

Finding our way again and everything in between.

Here are some important things to remember to help you have fun and be yourself every day no matter what happens.

Do one thing each day that makes you happy.

This might be listening to your favourite song,

Dancing like crazy,

Chatting to a friend or eating a big chocolate cookie.

Mistakes are okay.

This is how we learn and grow.

Don't be afraid to ask for help.

Sharing worries and challenges is the best way to work them out and to feel better.

Listen to your tummy.

There are as many brain cells in your tummy as there are in a cat's head.

Your tummy will give you good advice when your brain can't decide.

Accept that some things don't work out as you planned.

Once you accept,

You can move on and try something new or keep trying until you get there.

A few minutes of meditation each day will make a big difference.

It can help you to be calm and happy when the world around is moving very fast.

Pick your friends.

A good friend is someone you can trust,

Looks after you,

Listens to you and doesn't expect you to do things that you think are wrong.

But friends don't always get it right either.

They can say mean things sometimes and not think about your feelings.

But it's important to forgive too.

Forgiveness can make your friendship stronger because through forgiveness both sides can learn what went wrong and repair it.

You can always start again.

If your day goes wrong,

Don't worry.

Each moment is a new opportunity to turn it all around.

Have fun.

Have as much fun as you can and know that there's no rush to grow up.

Trees grow up very,

Very slowly which gives them time to become strong,

Wise and flexible when those storms come along.

And last of all,

Be yourself.

Everyone else is taken and you're perfect just the way you are.

It's nearly the end of our meditation now so take a deep breath in,

Breathing out and you can let go of any last worries you have.

You don't need to carry them around with you.

And you can give a little smile if you want to,

Knowing that you are perfect and strong,

Just the way you are,

No matter how you're feeling right now.

You might feel calm and peaceful but you might still feel a little bit wobbly too and that's okay.

Now gently open your eyes.

And now you're ready to carry on with the rest of your day and be awesome,

Just as you are.

Reviews

This meditation made me feel accepted and joyfull. It also made me cry, but in a good way. Thanks for your wonderful words! You have a lovely voice.

My inner child really appreciated this gentle meditation, feeling more balanced and calm now- thank you 🙏

Really lovely meditation. Thanks 🙏🏽 a friend sent it to me for my kids - but I loved it for myself first 😅

Love your meditations!
Thank you for your guidance.

Even when you're 81, you can go back to your 5 year old self and meditate with her. Sure felt good

I chose that from Andy's playlist at random, mid-way thru a yoga routine, without my glasses on, so I didn't see that it was for young people. I'm 50, and at first I just enjoyed the tenderness, but then I realised it was aimed at kids and teens and had a bit of a chuckle, and then as it went on I saw how valuable all those simple teachings and thoughts still are even now. It was beautiful to be reminded of these things, as a mature adult, it's been a long time since I meditated on how so much of that is still true in my life now. Thank you Andy, I'm adding that to favourites so I can be reminded again!

"Be yourself--everyone else is taken." Wise words. Thank you so much ✨🙏✨

I loved this , especially as an ‘adult’ - wisdom still applies💙🙏

Gorgeous meditation for young kids and old. I’ll be sharing this one with my colleagues at the school where I work

Beautiful. Andy is so calm & reassuring. He acknowledges our human struggles & then brings lightness & joy into his meditations. Thank you!

This is exactly what I needed today. Also, what I think I'll need to begin many of my mornings. Am bookmarking this special one to select often, perhaps daily. Thank you so much Andy!

Thank you for this beautiful meditation! I really needed it 💖

It was great. Thank you, I am feeling perfect now 🤍

I was not expecting to cry, but so glad I did. Both tears of joy and tears of sadness. I really needed this today, thank you!

This guy gives great guidance, with plenty of space & never leaves you wondering if the meditation is over. The music helps & does not distract

When I realized you did this one for kids, I liked it twice as much! It’s wonderful for kids to have access to content like this. I wish there had been something like this back in the 60s! Thanks, Andy!

Talk about inner child healing this is beautiful your voice is pure magic thank you 😊

Wow. This meditation was PERFECT! Very powerful and relaxing. Thank you 🙏

Thank you Andy, feeling much better 💗🙏🏻 lots of acceptance here. Thank you so much.
Needed the self compassion right now.

The strength and power of your words are truly amazing, filled with wisdom!
Thank you for the meditation gift!