Hello,
I'm Diana.
Welcome to this Mindfulness Child's Eye meditation.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor,
Shoulder width apart.
Or you can decide to put your feet up when you so desire.
Allow your hands to rest comfortably,
Maybe they will rest in your lap or on your belly or your thighs,
Whatever is most comfortable for you.
When you prefer to do so,
You can also choose to lay down,
But ideally in a place where you do not normally sleep,
So that you can stay awake for the duration of the meditation.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that's needed.
Please relax as much as you can and let my voice guide you through this meditation.
Slowly close your eyes and start relaxing and noticing the present moment that you're experiencing right now.
Feel your body,
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel the cold air coming into your nose when you breathe in and the warm air leaving your nose when you breathe out.
Relax your muscles as best as you can with every single breath in and every single breath out.
Focus on relaxing and welcome the feelings of relaxation as you feel them happening.
As you continue to breathe,
Your body will continue to relax more and more during our time together.
And when thoughts wander off,
Ideas or memories come up during our time together,
That's perfectly okay.
Be thankful for the thought.
The thought came up for a reason.
It is trying to come in as a gift.
Feel grateful for it and just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened,
Accept that that is what sometimes happens.
Invite your mind to be present and be here.
Invite your mind to receive,
To receive more peace,
To receive more happiness,
To receive more clarity and to receive more joy.
Bring yourself back to concentrating on your breath and breathing in and breathing out.
Each time you practice,
You will pull yourself closer to just being able to focus on your meditation and on your breath.
Take a deep breath in through your nose,
Inhale,
Feel the air at the back of your throat going down into your lungs.
Hold your breath.
As you release and let the breath out,
Feel it coming up from your lungs at the back of your throat,
Going through your mouth as you let go.
Take another deep breath in through your nose,
Feel the cold air going in through your nose and feel how your chest expands.
Hold your breath and when you're ready,
Let your breath go.
Exhale,
Feel the warm air going out of your mouth and feel how your chest contracts.
Take in three more deep breaths and exhale at your own pace.
As you continue to breathe,
Notice your body,
Notice any sensations that you feel in your body.
In case you notice any discomfort,
Tightness or tension,
Focus on that area of your body and focus on the flow of your breath.
Focus on the movement of that part of your body with the flow of your breath and help the area become more relaxed and more peaceful.
Say in your mind or out loud,
I let go,
I let the sensations move,
I choose to feel relaxed and peaceful.
Take a few more deep breaths as you let your body settle into this relaxed and peaceful feeling.
Notice where in your body you feel relaxation,
Peacefulness and happiness.
And now,
As you continue to focus on your breathing,
I would like to invite you to start focusing on your breath.
To start focusing on every single breath passing through your heart.
We know that it can't actually physically pass through your heart and yet,
When you concentrate enough,
You can feel it passing through your heart.
When you focus,
You can feel it filling your heart with oxygen and energy so that your heart can pump that around your body.
So focus on feeling every breath in pass through your heart and every breath out pass through your heart.
And concentrate on feeling every breath in pass through your heart and every breath out pass through your heart.
And it helps you with remaining concentrated,
Instead of saying breathing in just before the in-breath and breathing out just before the out-breath,
You can say pass through my heart both before the inhale and before the exhale.
This will allow your mind to focus on the breath,
Focus on every breath in passing through your heart and every breath out passing through your heart.
And now,
I would like to invite you to move your focus,
I'd like to invite you to see yourself in an open meadow,
An open grassland.
The weather is beautiful,
The sun is shining and the temperature is just perfect for you.
It's your ideal temperature.
As you look around,
You see beauty,
You see green trees,
You see grassed areas,
You see birds flying and you see the odd white,
Wispy cloud in the sky.
You can feel this lovely,
Ideal temperature that you like so much.
With a slight breeze tugging at your hair and your clothing,
You can hear the birds singing and the leaves in the trees rustling with the slight breeze.
As you start walking through this meadow,
Seeing through your own eyes,
Hearing through your own ears,
Feeling everything that's going on around you,
You start walking forwards and you notice that there's someone walking towards you.
As you get closer to that person and they get closer to you,
They change from being just an outline,
You start to see them more clearly with each step.
As they come closer,
You notice that it's just a child,
Just a small child,
Three,
Maybe four years old at the most,
With the biggest smile on their face and in their eyes.
And as they get closer to you,
They start to run with joy,
They start to run with excitement,
The way children will do sometimes,
Part running,
Part jumping,
Part skipping,
With that complete excitement within them.
As they get to you,
You pick them up in your arms,
You hold them up in front of you,
You hold them to your chest and you look at them and they look at you,
Look at their smile,
Their red rosy cheeks,
The beauty in their face,
And then you look into their eyes,
You see the love and joy in their eyes that they have from meeting you and as you look deeper into their eyes,
You start to notice something,
Something so familiar that you can continue to stare deep into their eyes and they into yours and you notice that these are your eyes that you're looking into,
That this is you as a child,
This is you as a three or four year old child,
An innocent child who knows nothing about life apart from joy,
Love and excitement As you stare into this child's eyes,
Just notice the love that comes back towards you You notice the love that you have for them,
You notice a connection between your hearts as they seem to be together,
Throwing out love to one another,
Being completely connected in this moment You notice the color of their eyes,
You notice how deep they go,
How much love that these beautiful eyes can give how much joy the eyes can give after all the eyes are the window to the soul And as you look at them and they look at you,
Just feel the love and the joy that is there right now Feel the love and the joy that they have for you,
And the love and the joy that you have for them Take a few moments to continue looking into and being present with those,
Being present heart to heart Just being present as you stare into their eyes with complete love and they into yours As you continue to stare into those beautiful,
Loving,
Joyful eyes,
Just whisper to them that everything's going to be okay There will be some good times and there will be some bad times,
But everything will be okay Knowing from inside of you,
Giving to inside of them,
That everything will be okay Given with the love,
Given with the care,
Given with the compassion,
And given with the gratitude for the life they are about to lead And as you stare deeply into their eyes,
Let them know with your eyes,
Not just with your voice But with your eyes,
And with your heart,
That everything is going to be okay That they will always be loved,
And know that they will always love you And now as you hold them close to your chest,
You two become one As they disappear inside you and connect heart to heart,
Body to body,
And soul to soul As they disappear inside you and fill up your heart with love,
Joy,
And compassion Just take a few moments to breathe deeply now,
Through your heart,
Every breath in,
And every breath out Passing through your heart,
Feeling that love,
That joy,
That compassion,
And that gratitude now And as we come towards the end of this meditation,
You can take this love,
And joy,
Compassion,
And gratitude with you,
Wherever you go When you feel ready,
Start to gently come back to the here and now Come back into the room,
Into your body,
Into your consciousness,
Your awareness,
And into your mind Take your space into this world back As you are coming back into the present moment,
Let yourself explore,
And say yes to the emotions that will continue to amplify The emotions of joy,
Peace,
And of relaxation,
During the rest of your day and the time to come Know that you can decide to continue to feel this way Take a deep breath,
And let go when you are ready While keeping your eyes closed,
Notice the sounds around you Notice how your body feels Feel the surface you are sitting,
Or lying on,
Under your body Feel the surface your feet are on Feel your clothing on your body Move your fingers a little Wiggle your toes a little Gently circle your shoulders Gently move your head from side to side,
And become more and more present Welcome joy,
Peace,
And comfort to continue being with you on your path,
Today,
And in the time to come Take a deep breath,
And let go when you are ready When you are ready,
Gently open your eyes,
Fully coming back to the present moment Stay seated for a bit more time Look around the room,
And notice a few things around you When you feel ready to do so,
You can sit up,
You can stand up,
And return to going about your day And know that all the good that was experienced will continue for the rest of the day,
And the time to come
