Welcome to a calming meditation for children.
You can do this meditation standing up,
Sitting down,
Or lying down,
Whatever works best for you right now.
You're going to start by taking a really big stretch with your arms above your head.
Stretch from your fingers to your toes,
Really stretch.
Then relax.
Now,
Scrunch up your feet like you're making fists out of them.
Hold them as tight as you can,
And now let go.
Now,
Squeeze the muscles in your legs as tight as you can.
Hold them tight,
And now let go.
Next,
Squeeze the tummy muscles as tight as you can.
Hold them tight,
And now let go.
Now,
Hunch your shoulders right up by your ears,
And hold them there as tight as you can.
Hold it,
And now let go.
Now,
Make fists out of your hands and squeeze them as tight as you can.
Hold it,
And now let go.
Next,
Squeeze all the muscles in your arms as tight as you can.
Squeeze them tight,
Hold it,
And now let go.
Last of all,
Scrunch up your face like you are really,
Really angry.
Hold it very tight.
Now,
Let go.
Now,
You're going to tense all of your body as tight as you can with all of your muscles.
Hold them tight,
Tighter,
And now let go.
Now,
Take a big breath.
Breathe it in,
And then breathe out of your mouth,
Sighing it out.
Again,
A big breath in through your nose and sigh it out through your mouth.
Now,
Just wiggle your toes.
Wiggle them as much as you can.
Maybe you can move your feet too.
And now,
Let them relax,
But keep your attention on your toes.
Take another big breath in and breathe out of your mouth,
Sigh it out.
And again,
In through your nose and out through your mouth.
Now,
We're going to count backwards from 10 to 0.
You can just listen,
Or you can say the numbers in your head along with me,
Or you can say them out loud with me.
As we count backwards,
The closer to zero we get,
The more relaxed and heavy you become.
With each number,
You become warmer and more relaxed.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Zero.
Now,
Take one more big breath in through your nose and sigh it out of your mouth.
Now,
Just stay where you are right now for a few moments,
And then when you are ready,
You can move on with your day.
Thank you for joining me.
Take care.
