This is the body awareness meditation for children.
It is where we focus on different parts of our body at different times and try to relax them to calm down our nervous system and relax our bodies.
Let's start by either sitting or laying down and getting ourselves comfortable.
Please take a deep breath in through your nose,
Filling your belly with air and then slowly let the breath out of your mouth.
Let's do this again.
Another deep breath in,
Filling your belly with air and then slowly breathe out of your mouth.
Do that one more time yourself.
Another deep breath in and out.
Now make any final changes to be comfortable and then close your eyes.
Focus your mind on your whole body.
Feel how your body touches the chair,
Floor,
Mat or bed.
As you breathe normally in and out let your body relax.
Now let's focus on your feet,
On both feet.
I want you to tense and squeeze both of your feet while we count to five.
So let's do this now.
Squeeze your feet.
One,
Two,
Three,
Four,
Five.
Let's do this again.
Squeezing both your feet.
One,
Two,
Three,
Four,
Five and relax.
Relax.
Feel the blood and energy flowing through your feet as they relax.
This might feel warm or tingly.
Now focus on both of your legs.
I want you to squeeze both of your legs tight.
One,
Two,
Three,
Four,
Five.
Repeat this again.
Squeeze both of your legs.
One,
Two,
Three,
Four.
Feel the blood and energy flowing through your legs as they relax.
Now I want you to tighten and squeeze your bottom.
Tighten as we count.
One,
Two,
Three,
Four,
Five.
Let's do that a second time.
Tighten.
One,
Two,
Three,
Four,
Five and relax.
Feel the sensations of the blood and energy flowing through your bottom,
Down your legs and your feet.
Next is your tummy.
Squeeze your tummy tight.
One,
Two,
Three,
Four,
Five and relax.
Have a little rest.
Now we are going to tense our tummy again.
One,
Two,
Three,
Four,
Five.
Notice how your tummy feels when you relax.
Now I want you to tense your chest.
That's up the top of your body.
We are going to give ourselves a big tight hug and squeeze our arms around our chest.
Let's do that now.
One,
Two,
Three,
Four,
Five.
One more big squeeze.
A big tight hug.
One,
Two,
Three,
Four,
Five and relax.
Notice how your chest feels when you relax.
Time to focus on your arms.
Place them back down beside your body.
I want you to tense both of your arms.
Tense them nice and tight.
One,
Two,
Three,
Four,
Five.
Let's do that again.
Tensing both of your arms tight.
One,
Two,
Three,
Four,
Five.
We are going to now focus on your hands and fingers.
We are going to squeeze both of your hands.
One,
Two,
Three,
Four,
Five and again squeezing your hands.
One,
Two,
Three,
Four,
Five and relax.
Notice how your hands feel when you relax.
Focus now on your head and your face.
You can squeeze your face up tight or make the biggest smile you can and hold for one,
Two,
Three,
Four,
Five and relax.
Let your face rest.
Now one more time.
Either squeeze or smile.
One,
Two,
Three,
Four,
Five.
You've done all of the parts of the body now.
So last of all we are going to tense our whole body.
Our toes,
Feet,
Legs,
Bottom,
Fingers and face.
So let's tighten and tense our whole bodies.
One,
Two,
Three,
Four,
Five and one last time.
Tighten your whole body.
One,
Two,
Three,
Four,
Five.
Have a little rest.
Just keep breathing in and out.
Notice now if your body feels different in any way.
Keep breathing in and out for the next little while.
Notice the feeling of your body where it touches the chair,
Floor,
Mat or bed.
Take a deep breath in through your nose,
Filling your belly with air and slowly breathe out of your mouth.
One more deep breath in through your nose,
Filling your belly with air and slowly breathe out of your mouth.
Slowly wriggle your fingers and your toes and slowly move your head from side to side and stretch your whole body.
When you are ready,
Open your eyes and bring yourself back to the room you are in.
Thank you for listening to this meditation.
