Hello.
Welcome to this guided meditation practice led by my 10-year-old daughter,
Tatum.
Tatum would like to share her experiences of helping herself feel calmer and more centered during hard times.
Hi.
My name is Tatum.
Thank you for choosing to listen to this meditation.
I want to share with you how to deal with anxious feelings to help you feel better.
When I feel sad,
I've noticed I also experience a tightness in my chest.
Have you ever noticed where sadness lives in your body?
When I'm worried about something,
I often try breathing into my belly.
I've noticed it soothes me.
What do you do when you feel worried or scared?
Well today,
I'm going to share with you a meditation that has been helpful to me,
Especially when I'm sad,
Scared,
Or maybe even confused.
Sometimes I am not sure what I feel and that is okay.
We can explore those feelings and then let them go.
We will now begin the meditation.
I will guide you with my voice.
Ready?
Okay.
Let's go.
Make sure you are comfortable and in a quiet space.
This meditation is best done when laying down,
But you can also sit up with your back straight on a chair.
Close your eyes and take in a nice deep breath in.
Allow your tummy to fill up like a balloon and then exhale slowly through the mouth.
We are going to do these five times to relax the whole body completely.
I'm going to breathe with you so you won't hear my voice while I do this,
But continue breathing and I'll be back shortly.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Your body begins to feel deeply relaxed and sinks down further and further into your bed or chair.
Your legs begin to feel very heavy.
Your arms begin to feel heavy and relaxed.
You enjoy every moment as your body continues to relax with each word I say.
Now as your body relaxes,
Imagine you're a beautiful butterfly fluttering high in the sky.
You see the lovely green valley below you with lots of colorful flowers just waiting for you to enjoy.
You feel the wind blow against your delicate wings.
As the wind touches you,
It gently blows away any worries,
Any stress you feel.
Feel how wonderful it feels to be so free.
Your mind is clear and calm.
You have left any worries far behind now.
You are completely peaceful.
You are beautiful as you allow your true happiness to shine through.
The sun touches your body and warms you.
The big puffy clouds floating in the sky remind you how relaxed and calm you can be whenever you want just by thinking about it.
The earth is a patchwork of color and you enjoy each moment here,
Gliding along feeling so joyful and peaceful.
Spread your wings far and stretch.
It feels so good.
Your body is calm and your mind is peaceful.
You are feeling calmer,
Feeling better than you did before.
Take in a deep breath now and exhale slowly.
When you are ready,
Give your body a big stretch.
With a clear,
Calm mind,
Say these words to yourself.
I am safe.
I am peaceful.
I am calm.
You can do this meditation again at any time when you are feeling down and want to feel better.
I wish you a great day or night.
You are loved.
Namaste.
