Hi kids,
And parents and adults,
All.
So welcome to my first kids meditation.
We're going to start all our meditations with this sound.
Kids,
I wonder if you've ever heard a sound like this before and if you know what it is or where it comes from.
So this is a meditation gong and you could ask your parents to try and find a photo of one later.
So kids,
You've got an important job.
Because this is a kids meditation,
Your job is to show and teach your parents how to do it.
So I want you all to start off by standing up please.
And kids,
If your parents aren't standing up,
Help them stand up with you.
And I want you to start for me by stomping your feet.
So one foot,
The other foot,
One foot,
The other foot.
Stomping your feet.
And then I want you to have both feet flat on the floor.
And imagine like you've got tree roots growing down from your feet into the floor.
So you can't move them anymore.
And those tree roots are going to stay there till the end of this practice.
If you find you get a little bit squirmy,
That's okay.
Have a little bit of a move.
And then remember the tree roots.
So we're going to start by taking some deep breaths,
But we're going to use our arms to help us breathe.
So when you breathe in,
Bring your arms up over your head.
And when you breathe out,
Bring your arms back to the floor.
And then we're going to do a few more of those.
In,
Up over your head.
Out,
Back by your side.
Deep breath in,
Deep breath out.
Now I want you to leave your arms down.
Put them over your tummy.
Put your hands on your tummy.
Touch your tummy with your hands.
And then we're going to do a few more of those.
In,
Up over your head.
Out,
Back by your side.
Put them over your tummy.
Put your hands on your tummy.
Touch your tummy with your hands.
And continue to take a few more deep breaths.
Breathe in,
And breathe out.
Breathe in and breathe out.
A few more breaths like that.
Now I've made this meditation to help you guys all coping with the coronavirus,
COVID-19,
That you've all probably been hearing your parents talking a lot about.
Maybe they've been talking to you,
Maybe to friends,
Maybe to family.
And you've probably felt and seen and heard a lot of different feelings around you.
You might have seen some times when your parents are sad,
Or they're not happy,
Or they're not happy,
Or they're not happy,
Or they're not happy,
Or your parents are sad,
When they're worried or scared,
When they're very loving and warm and huggy.
Maybe when they're,
If you're like my house and me and my kids watching me,
Maybe when they're frantically tapping away on their phone,
Talking to family and friends by their phone.
So you'll have seen lots of different feelings.
And what I'm wondering right now is as I'm talking about it,
What are you guys feeling?
You can say the feeling out loud,
Think about it inside yourself,
Or you might not even be sure.
Maybe you feel something in your body,
Like a fuzzy feeling in your tummy.
Maybe it's a feeling you could name like feeling happy or scared or confused.
So just think about or say out loud what you're feeling right now.
And then from there,
I just want you to think about a really warm fuzzy time when your parents,
Maybe when you're having a nice hug with your mummy or your daddy or everyone,
Maybe when you're sitting down all together having a nice meal,
Maybe when you're really having fun doing something that you love to do.
I want you to think about that time and imagine the feeling inside yourself,
Way,
Way inside that you get when you're doing that thing.
And then what I want you to imagine is that feeling growing a bit bigger.
So that feeling that really good feeling when you're happy or content doing something fills your whole body.
And then from there,
I just want you to think about that feeling when you're having a nice meal.
And then providing that feeling.
So if your family for any reason are sick and they're not wanting you to come near them at the moment,
Just imagine giving them a hug.
But if you're all hugging and kissing like normal at home,
I want you to turn that feeling now into a big hug.
And I want you to give that big hug feeling to the people you're with right now,
To your family,
Maybe your baby brother or sister or your bigger brother or sister.
So I want you to turn that feeling into a really big hug.
And then when you're finished that big hug,
I want you to imagine that hug that you guys just enjoyed and the feeling of it spreading out.
So I want you to spread it out to all the other people you can think of from your life,
Your good friends,
Your family.
Maybe you've got grandmas and grandpas.
Maybe you've got cousins.
Maybe you've got family who live in another country or in another house right now.
Imagine spreading that hug to them all.
There's no limits to this hug.
It can bounce around everyone.
Now I want you to give it out to every single person you know or have ever met.
Imagine that hug just spreading around to everyone you know or have ever met.
And then from there,
Imagine that hug spreading out wider and wider to people you've never met.
And I want you to bring that hug back.
And I don't know how you if you know how big the world is,
But it's very,
Very,
Very big.
All the different countries you've ever heard of,
All the different people you've ever seen on TV or the computer,
All the different people you have never seen.
I want you to spread that hug around to them all.
And once you can't spread it any further,
I want you to bring that hug back,
Back,
Back,
Back to your immediate family around you.
You can have another real hug if you want or not.
And then I want you to bring that hug and the feelings that go with it back to yourself.
And I want you to just have a moment where you feel that hug within yourself again.
And that's it for today.
Thank you everyone.
I hope you enjoyed it.
I have really enjoyed it.
Bye bye.
Thank you.
See you again soon.
