Are you ready to meditate with Kari?
We're going to do something different in this meditation.
So sit down,
Rather than lie down in your bed,
Sit down for this meditation.
Try and keep your back nice and straight.
Put your hands on your lap or on your knees.
If you want to,
You can try joining your first finger with your thumb so it makes a circle and then rest your hands down on your lap,
Just like that.
So you're sat in a crisscross applesauce position with your back nice and straight.
This is a great way to try and learn how to meditate.
I'm going to have you do an exercise with me that's perfect for children and beginners of all ages.
Try and stay still,
Very still and quiet and close your eyes.
Using your imagination,
Pretend that you can see a bright yellow sunflower as if it's there in front of your face.
You can imagine that the sunflower is blowing in the wind a little bit.
You can imagine in your mind that you're outside and you're sat on the grass looking at the sunflower.
You can pretend that the sunflower is there in front of you in a vase and you're just sat in your bedroom on the floor.
Whatever you want to do,
Just play and let your mind create.
The sunflower there in front of your face has 20 petals.
Imagine that you're pulling out one of those petals at the top and you're counting to one and now you see that there's 19 petals left.
I want you to take a nice,
Slow,
Deep breath in through your nose.
Hold it for a second and then slowly breathe out.
You can breathe out through your mouth or your nose and now imagine in your mind you're reaching up and taking out the next petal next to it.
Petal number two.
Pluck it out of the flower as if you're going around a clock face.
Take a nice,
Big,
Deep breath in through your nose and breathe out nice and slow.
So every petal we take,
We take a breath.
Breathing in as you pick the third petal.
Breathe in and breathe out.
Reaching up in your mind and pick the fourth petal.
Pull it out of the sunflower.
You can either hold them in your hand or you can drop them on the floor.
Breathing in and breathing out.
Pick the fifth petal.
Pull it out of the flower.
Breathe in and breathe out.
Try and keep your breath in time with when I'm saying it.
Try and follow the length of time I'm asking you to breathe in and breathe out.
I'm going to start to speak less and less.
Pick the sixth petal.
Pull it out of the flower.
Breathe in.
Breathe out.
Pick seven.
Breathe in.
Breathe out.
Pick petal number eight.
Breathe in.
Breathe out.
Pick petal number nine.
Breathe in.
Breathe out.
Staying still,
Keeping your back nice and straight.
Relaxing your jaw.
Softening your shoulders.
Pick petal number ten.
So now you should be halfway down the flower.
Breathe out.
Eleven.
Breathe in.
Breathe out.
Twelve.
Breathe in.
Breathe out.
Thirteen.
Breathe in.
Breathe out.
Pick petal number fourteen.
Breathe in.
Breathe out.
Fifteen.
Breathe in.
Breathe out.
Sixteen.
Breathe in.
Breathe out.
Relax your shoulders.
Seventeen.
Breathe in.
Breathe out.
Petal number eighteen.
Breathe in.
Breathe out.
Almost finished.
Petal number nineteen.
Breathe in.
Breathe out.
Last petal.
Pick the petal.
Breathe in and breathe out.
Resuming your normal breathing.
Keeping your eyes closed.
Looking at the middle of your sunflower.
All the petals either in your hand or on the ground.
You relaxed.
You slowed everything down.
You stayed still and quiet.
And you learned to focus your mind.
And you connected your mind to your breathing.
All in this simple beginner's meditation that you just did.
Well done.
Now I suggest you practice with this meditation many,
Many times so that you get really good at it.
Good at being quiet and still and keeping focused.
Also good at visualization,
Imagination and you end up feeling nice and calm.
Well done,
My little friend.
You can open your eyes.
Good job.
Namaste.
