Kids Can Meditate Too

Kid's Can Meditate Too! This practice will assist children and adults alike begin their own meditation journey. The basic steps used in this meditation are explained at the begining with some fun exercises to demonstrate the use of deep breathing - inflating the belly balloon - using their vivid imagination and more. Rev. Janice will then gently guide them along a path in nature where they will put to use the tools they learned earlier. Positive affirmations are lovingly whispered and repeated leaving the children feeling empowered, focused and at peace. This is a wonderful meditation for children between the ages of 6-12 to be used with others or on their own. It is always a great idea to encourage the children to talk about their meditation experiences as well.

Transcript

Hi,

My name is Janice.

This CD is being designed just for you,

To show you how to meditate.

Before we begin,

Be sure you are sitting comfortably and remember,

No TV watching or trying to play a video game while you're listening to this CD.

The next few minutes is all about you.

In order for you to be all you can be,

To achieve your goals and dreams and be as healthy as possible,

It is very important that you take time every day to really,

Really listen to your body,

Mind and spirit.

Your body is the most obvious thing,

As you can see and feel it all the time.

Just look in a mirror.

Your mind is your thoughts.

You know,

What am I going to wear today?

What game will I play?

How do I complete this math question?

Those sorts of things.

That all goes on with your mind,

Your thoughts.

Your spirit is the real you,

Who lives in your physical body and is what makes you who you are and different from everyone else.

Sometimes we get so caught up in thinking and looking after our mind and body,

We lose track of who we really are.

That is when we find it hard to focus,

Think straight,

Have bad dreams or can't sleep and sometimes just don't feel well at all.

By learning to meditate,

You will get in touch with yourself and the beautiful energy of your angels and spirit guides who are around you all the time to help you.

All you have to do is ask.

Don't worry,

They do not hurt you or anyone else.

They are your invisible friends and when you meditate,

You may actually see them in your mind or feel their energy around you,

Often as a tingly feeling on your skin.

Or you may get very hot.

That is your own energy in and around your body being charged up and ready to get healthy in all kinds of ways.

Now if you are ready,

Let's practice what I like to call the belly balloon breathing.

Our lungs are really large in order to hold plenty of oxygen,

But unfortunately when we breathe we often only use the top part of our lungs located across our chest.

In meditation we want to relax our body and the best and fastest way to do this is to fill our lungs right from the bottom to the top.

Here is an exercise to help you do this.

First sit straight in a chair or lay on the floor.

Either way is good as long as your spine is nice and straight.

Now place your hands palms down on your belly.

Close your eyes and use that wonderful imagination of yours and just imagine your belly is a big balloon and you are going to use your breath to fill this balloon and then let the air out.

There is a bit of a trick to it though.

You will be breathing in through your nose very,

Very slowly and deeply.

When you do this you will feel your belly rise up.

Then when you feel you have filled your balloon you will breathe out very,

Very slowly through your mouth.

Now let's try this together a few times.

Are you ready?

Are your eyes closed and your hands on your belly?

Begin filling your belly balloon as you breathe in very,

Very slowly through your nose.

Can you feel your balloon getting bigger?

Don't push it too much though,

You will feel it hurt your belly balloon.

Now let the air out of your balloon very,

Very slowly as you breathe out through your mouth.

That was great!

Could you feel your balloon go up when you breathed in and go down when you breathed out?

Let's try that two more times and you will be surprised how much easier it gets every time.

Remember,

Close your eyes and have your hands on your belly balloon so you can feel it rising.

So with your eyes closed and your hands on your belly begin filling your belly balloon as you breathe in very,

Very slowly through your nose.

Now let the air out of your belly balloon very,

Very slowly as you breathe out through your mouth.

Now begin filling your belly balloon again as you breathe in very,

Very slowly through your nose.

Hold your breath for just a couple seconds.

Now let the air out of your belly balloon very,

Very slowly as you breathe it out through your mouth.

Perfect!

You are doing a wonderful job.

This is something you can practice at any time and it will help you to relax.

So let's say you are nervous about a test at school,

Excited before playing a game of soccer or ball,

Or maybe there is something you are afraid of.

You can just close your eyes and take three nice long breaths and let your breath out through your mouth.

And you will feel so much better right away.

Visualization,

Which means to see or imagine something in your mind,

Is the next part of learning to meditate.

When you read a story or listen to a story someone is reading to you,

You are using your imagination to see or visualize the story in your mind.

You may even imagine what it would be like to fly,

To be a pirate,

To soar in space or swim in the ocean depths with the whales and sharks.

When you play,

Do you often pretend to be someone else or imagine you are in a magical or special place or maybe even on a different planet?

See,

You are already very good at this.

Now I am going to be your guide throughout your meditation.

I will ask you to use your imagination and you will allow yourself to see,

Feel,

Hear or maybe even smell whatever comes to you.

First,

Let's try a little exercise in visualization just so you know for sure what I mean.

Close your eyes and take one of those nice big belly balloon breaths.

Now imagine you are standing in your kitchen.

Look around the room.

Notice where the stove is.

Can you see the fridge?

How about the sink?

When you look around the room,

What do you see on the counters?

What color is the sink?

What color is the sink?

What color is the sink?

What color is the sink?

What color is the sink?

When you look around the room,

What do you see on the counters?

What color is the floor?

How does it make you feel to be in the kitchen?

If you use your imagination,

Can you smell your favorite supper cooking on the stove?

Okay,

That was good.

Open your eyes.

I bet you had no trouble at all imagining your kitchen.

You will be great at this.

So let's get meditating.

Sit or lie down and close your eyes.

We will begin this meditation by blowing up your belly balloon.

Are you ready?

Take a very long breath.

Take a deep breath in through your nose.

And feel your belly balloon rise up.

Hold the breath for just a second and let the air out very slowly through your mouth.

Feel your whole body relaxing as you take another very long,

Slow,

Deep breath in through your nose.

Hold for just a second.

Now let the air out very,

Very slowly through your mouth.

And feel your belly balloon rise up.

Hold the breath for just a second and let the air out very slowly through your mouth.

You feel so relaxed as once more you take a very long,

Slow,

Deep breath in through your nose.

Feeling your belly balloon rise up,

Hold the breath for just a second.

Now let the air out very,

Very slowly through your mouth.

And feel your whole body relaxing as you take another very long,

Slow,

Deep breath in through your nose.

And feel your belly balloon rise up.

And feel your whole body relaxing as you take another very long,

Slow,

Deep breath in through your mouth.

And feel your whole body relaxing as you take another very long,

Slow,

Deep breath in through your nose.

Feel your belly balloon rise up.

Let the air out very slowly through your nose.

Feel your whole body relaxing as you take a very long,

Slow,

Deep breath in through your nose.

And feel your whole body relaxing as you take a very,

Very long,

Slow,

Deep breath in through your nose.

And feel your You can feel the warmth of the earth and the softness of the fresh grass under your feet.

Now,

Imagine even more.

See and feel roots growing out from the soles of your feet.

And these roots go very,

Very deep into the earth below you.

And you are not afraid.

No,

You actually feel strong like a giant oak tree.

And you notice that the further the roots go into the earth,

The stronger you feel.

Calmer and more relaxed.

And like a tree,

You notice that when you breathe in,

The earth's energy is drawn up into your body by the roots of your feet.

Much like the roots of a tree bring nutrition from the earth into its branches.

It feels so good to be connected to the earth's energy.

You feel all your cares just fade away.

Now,

You imagine that you look above you.

And there's a beautiful ray of golden light that comes down and goes right into your body through the top of your head.

It feels wonderful.

It is warm,

But not too hot.

Just like the sun on a summer's day.

Your whole body is filled inside with this brilliant golden light.

And you feel as though you have a piece of the universe inside of you.

And this too feels good.

Now,

You notice you are surrounded with a brilliant white light.

Everywhere you look is white light.

Sparkling white light.

This covers you like a warm fuzzy blanket of light.

This is the love sent to you from the creator of all things to protect and comfort you.

Feel it touch your skin.

And allow yourself to feel even more relaxed and calm.

Using your imagination even more,

Imagine you are in a beautiful field of wild flowers.

Everywhere you look,

There are flowers of all sizes,

Colors and smells.

At the far end of the field,

You see a path going through the woods.

You run through the field passing flowers of red,

Orange,

Yellow,

Green,

Blue,

Purple and white.

Until finally you come to the entrance to the woods.

Don't be surprised if you see an animal or bird of some kind waiting for you here.

They are here to help guide you through the woods and will walk,

Crawl or fly ahead of you.

But just to be sure you are not going through the woods alone,

Look beside you and you will see a beautiful angel.

He or she smiles lovingly at you.

His or her wings gently surround you to protect you.

As together you walk along the path through the woods.

Take your time as you walk to look at all the colors around you.

You may even smell something,

Perhaps the scents of flowers,

Maybe the pine and cedar trees.

Or you hear birds high up in the branches of the trees.

Maybe you see or hear animals scurrying through the bushes.

Listen,

Maybe your angel has something to tell you.

Or you may wish to tell your angel something or ask a question.

Did you know that you can tell your angel anything at all?

They never judge and they always,

Always love you.

Just take a minute now to do that.

Take a moment with your angel.

Now you come to the end of the woods and the path goes out to another field beside a very large pond.

You walk to the edge of the pond and look into the water.

What do you see?

Your reflection?

Maybe another face.

Just remember what you see.

You put your hands in the water and it feels cool and refreshing.

Now look around and find a nice comfortable place to lie down.

Ah,

You feel so good now.

Here by the pond,

Lying on a bed of soft grass.

And the sun is warm on your skin.

So,

So good here.

You feel so relaxed,

So happy.

As you lie here,

Say silently to yourself,

I can.

I can.

Repeat this in your mind over and over again.

Every time you say,

I can.

You will feel more empowered to try new things.

To be the best you can be at whatever you attempt to do.

I can.

Now,

When I count to three,

You will open your eyes.

You will remember what you have imagined,

What you heard,

What you saw,

What you felt on your walk through the woods.

Most importantly,

You will keep that warm,

Loving feeling of the white light that surrounded you.

And you will remember what it was like to walk with your angel.

Just remember the words,

I can,

Every time you go to do anything at all.

Believe in yourself.

One.

Start wiggling your toes and fingers.

Two.

Take another big,

Big breath to fill that belly balloon up.

One more time.

Then let the air out.

And three.

Open your eyes.

Now it's a good idea just to lay still just for another couple of minutes.

It's always a good idea to write down your thoughts and experiences in a journal after you meditate so you do not forget them.

You may want to use the same journal to record your dreams as well.

Every time you meditate,

You will experience different things.

So keep practicing and see what kind of a mindful journey you will discover.

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All Rights Reserved.

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Reviews

Excellent! My 7 year old loved learning how to meditate and the affirmation!!

It was Beautiful🤩

Nice, back to the roots! Niko, 59 🙏🌷🤸

What an awesome meditation 🧘🏽‍♀️ for both children👶🏽 and adults🧑🏽alike! Thank you for this, as I will share it always! Namasté!🙏🏽☺️❤️