Meadow Meditation For Kids & Pre-teens

For kids and pre-teens who need help dealing with stress and anxiety. A guided meditation which involves visualization in a meadow and breathing exercises.

Transcript

Hello,

My name is Dr.

Brett Wade.

Welcome to my meditation called Meadow Meditation to deal with stress,

Anxiety,

Or worry.

I'm so happy you've joined me here today and permitted me to guide you with this meditation to help you understand and deal with any chronic stress,

Anxiety,

Or worry by finding your spirit in the Meadow.

Firstly,

I need you to know that feeling a bit stressed in your life is very normal,

And in many instances can be quite helpful.

If you think about how you might feel before a test,

Before having to speak in front of a group of people,

This level of stress can be quite helpful to assist you in gaining performance,

Performing better.

This kind of stress should come back down immediately after the event.

Having feelings of stress or worry all the time is less helpful,

And we need to start to bring that back down.

There are many reasons people may feel anxiety or worry all the time.

Sometimes we feel misunderstood or lonely,

Or feel like that we don't fit in.

I can assure you that these feelings are quite normal.

Let's do a meditation now to help you realize that you're not alone,

And you are protected and loved by your own spirit.

Begin by finding a place where you'll feel safe,

And nobody will bother you for the next 15 minutes or so.

Be seated in an upright and comfortable position.

You could be sitting in a chair or sitting and leaning against a wall.

Have your left hand and right hand in the same position.

They could be palms facing up,

Or have them flat on your legs or knees.

Gently close your eyes if this feels safe for you to do so.

If not,

Just lower your eyes so your gaze is looking down.

Begin to focus on your breathing.

Take a nice big breath in through the nose.

Hold for a second.

And let that breath out like you're stepping into a nice hot bath.

Do this two more times.

Breath in.

Hold.

Let it out.

Let's do that one more time.

Big breath in.

Hold.

And ah.

Just let all the tension out of your body.

If your mind starts to wander during this guided meditation,

Know that this is normal and okay.

When you notice your mind wandering,

Just gently guide it back to the following,

Along with this visualization.

I want you to think about a very peaceful place in your mind.

Think about a meadow with soft grass and colorful flowers everywhere.

This meadow is surrounded by big,

Beautiful trees that reach high into the sky.

The meadow of soft grass in the middle of the trees is no bigger than most rooms in your home.

Just a perfectly safe place to be and listen to the sounds of nature.

Imagine you were there now,

Sitting in the middle of this meadow.

It is a perfectly sunny day.

It is warm,

But not too hot.

The sky when you look up is a deep and beautiful blue with a few wispy clouds hanging in the sky.

There's a very slight breeze that carries the most wonderful smell of flowers.

In the distance,

You can hear some sweet songbirds singing a tune.

They're sitting on a branch of a nearby tree.

So beautiful.

These pretty little yellow birds.

You can also hear a stream making its way down the edge of the meadow.

The sound of the stream entices you to walk over and take a look.

As you kneel down beside the stream,

You notice that's a sweet little stream,

And has the sound of a babbling brook.

The water is crystal clear.

The stream is filled with little round stones and a sandy bottom.

Every once in a while,

A colorful goldfish makes its way up the stream.

Notice the brilliant gold,

The wispy fins gently moving the water as it makes its way upstream.

It's such a perfect day.

There's nowhere else you need to be,

And there's nothing else you need to do.

You don't even feel like you want to do anything else other than to be in the meadow right here,

Right now.

Feel this warm air.

Smell the beautiful flowers carried in the breeze.

Hear these songbirds.

Watch the gentle stream and see the magnificent trees surrounding the meadow reaching up into that deep blue sky and those wispy white clouds.

Just sit here in the middle of the meadow and take it all in.

Just breathe.

Breathe in for four seconds.

Hold for two seconds.

And slowly let your breath out for six seconds.

Do this again.

Breathe in for four seconds.

Hold for two seconds.

And slowly out for six seconds.

And again.

In for four.

Hold for two.

And slowly out for six.

Let's do this one more time.

Breathe in for four.

Hold for two.

And slowly out for six seconds.

As you gaze up into that beautiful blue sky,

As you're sitting in the middle of that meadow,

Notice the clouds are starting to make shapes of animals.

You see the clouds make a shape of an elephant with a long trunk,

A tail,

And big ears.

As the elephant disappears into the sky,

A giraffe is formed next.

See the long neck of the giraffe.

It's long legs.

And soon the vision of that giraffe disappears.

As you sit in the meadow,

Notice how safe and comfortable you feel.

You are alone,

But not lonely.

There's a sense that you are with somebody,

A sense that you are protected.

The creator of this beautiful meadow also created you and created the spirit inside of you.

Sitting silently and still in the middle of this beautiful meadow.

Take a moment and see if you can feel the energy of your spirit.

It might feel like a light vibration or a light tingling in your body,

Or maybe it just feels warm.

The spirit inside of you is wise and it is your protector.

It has much to teach you.

You can get in touch with your spirit and get to know your spirit every time you come to this meadow.

Let's take a few more of those four to six breaths.

Breathe in for four seconds.

Hold for two seconds.

And slowly let it out for six seconds.

In for four seconds.

Hold for two seconds.

And slowly let it out for six seconds.

Simply by visiting your spirit every day and just breathing in for four seconds.

Holding for two seconds.

And letting it out for six seconds.

You're raising the power of your spirit.

And when your spirit gets stronger and more powerful,

You begin to feel more confident and less anxious.

This process of growing your spirit is already happening.

The meditation in this meadow has started the process of growing your spirit.

Keep doing this meditation every day.

But if you can't visit the meadow in your mind,

Just count your breaths.

Four seconds in.

Hold for two seconds.

And slowly out for six seconds.

I was once a shy and anxious boy.

One day I discovered my spirit.

I visited it in a meadow every day.

And it grew and it grew and it grew.

Just breathe.

You are not alone.

You are loved by your spirit.

Anytime you need to meet my spirit again,

I am here in the meadow.

Brett.

Reviews

Such beautiful words. Exactly what me and my daughter needed to hear. We will be doing this meditation together many, many times!

It was good, it really helped me find my inner spirit.

This is great for anyone! I'm a parent and I really enjoyed it. Thank you!

Kids loved it - great!

My Son and I enjoyed this very much❤

This is the perfect blend of simplicity and attainability for kids. I’m reading The Ghost of Spirit Bear, Book 2 (Touching Spirit Bear, bk 1) in which the protagonist, a juvenile delinquent enroute to healing, meditates. I will be using this with my 6th graders.

The only thing is I wish the intro were a little shorter or if that expression of gratitude, which I appreciate, were in the written portion instead. The only reason is because I want the kids to get right into the meditation practice. Still, it is a great example of the expression of gratitude.

Thank you for sharing! I am so grateful to have finally found one of the best meditation for kids.

This was really nice. I fell asleep so I never heard the end. 💐💖🦋🙏🏼🐾

What a beautiful meditation for kids! My children are going to love this! Thank you so much.

My therapist told me to try this app so I did. I wasn’t feeling anxious, but I decided to try it. It’s so calming and soothing.😌🌻

LOVED IT!! Will definitely be one of my go to meditations even though I'm just a mom of a teenager boy....

Excellent meditation not only for kids but for adults. We also need to know and hear about building up our spirit. Today I shall remember to build up my spirit one breath at a time. Thank you for this meditation!