Welcome to our Rainbow Adventure Mindfulness Meditation for kids.
Find a comfortable spot to sit or lie down and let's begin by taking a few deep breaths together.
Inhale deeply through your nose,
Filling your lungs up with air.
And exhale slowly through your mouth.
Feel your body relaxing with each breath.
Let's try that again.
Inhale deeply through your nose,
Filling up your lungs and then exhale slowly through your mouth.
Relax,
Relax,
Relax.
Now imagine a beautiful rainbow is stretching right across the sky.
Picture its vibrant colours,
Red,
Orange,
Yellow,
Green,
Blue,
Indigo and violet.
Imagine yourself standing at the beginning of the rainbow,
Ready to embark on an exciting journey.
As we begin our adventure,
Let's focus on the colour red.
Think of something that makes you feel warm and fuzzy,
Like a cosy blanket or a hug from someone you love.
Take a little moment to breathe in the colour red and feel its soothing energy filling your body.
Next,
Let's move on to the colour orange.
Imagine yourself surrounded by things that make you feel joyful and playful,
Like your favourite toys or maybe a sunny day at the beach.
Breathe in the colour orange and let its cheerful vibes wash all over you.
Now let's explore the colour yellow.
Think of something that makes you feel grateful or hopeful like a beautiful sunrise or a delicious meal shared with your family and your friends.
Take a deep breath and let the colour yellow fill you with warmth and positivity.
As we continue our journey,
Let's focus on the colour green.
Imagine yourself in a peaceful garden,
Surrounded by nature's beauty.
Feel the cool grass beneath your feet and the gentle breeze against your skin.
And breathing in the colour green,
Letting its calming presence relax your mind and body.
Next,
Let's move on to the colour blue.
Picture yourself floating on a calm,
Peaceful and serene ocean.
Can you picture it?
Feel the gentle waves rocking you gently back and forth.
And take a moment now to breathe in the colour blue and let its tranquil energy,
Like the waves,
Wash away any tension or stress or worries you may be feeling.
Now let's explore the colour indigo.
Imagine yourself gazing up at a clear night sky filled with twinkling stars.
Feel a sense of wonder and awe as you take in the beauty of the whole universe.
And while you're floating around,
Floating around right up into the clear night sky,
You can breathe in the colour indigo and let its magic inspire your imagination.
Finally,
Let's focus on the colour violet.
Imagine yourself surrounded by love and kindness,
Like a warm hug from a dear friend or a cuddle with your favourite pet.
Take a deep breath and let that beautiful colour violet fill you with love and gratitude.
And as our rainbow adventure comes to an end,
Let's just take a little moment to look at how you're feeling.
Notice any sensations in your body and any thoughts or feelings that arise.
Remember that you can return to this peaceful place anytime you need a moment of calm and relaxation.
You can just picture the rainbow.
And when you're ready,
You can slowly begin to wiggle your fingers and toes,
Bringing awareness slowly back into your body.
Open your eyes and take one last deep breath before returning to your fun-filled day,
Feeling refreshed and rejuvenated.
Thank you for joining me on this mindfulness journey.
I hope you enjoyed our rainbow adventure.
See you again really soon.
