For Children: Let’s Be A Bear Cub! Guided Relaxation

It is difficult for children to sit still to learn to meditate. In this playful guided relaxation, parents and children can move together before they practice being still. Using down dog and bear walk, listeners move around the room looking for a nice place to take a rest. In just a few minutes, you can get the wiggles out and spend some quality time together.

Music by Chris Collins, Indie Music Box (Tao)
*Special thanks to Chris Collins for creating beautiful music at accessible prices.
Bear Cub Photo by Pete Nuij

Transcript

Welcome friends.

Let's begin by taking a big breath in and let it go.

Two more just like that.

Big breath in,

Let it go.

And one more big breath in and let it go.

Now rub your hands together.

Let's get them really warm.

Keep rubbing.

Keep it going.

Really,

Really fast.

Rub,

Rub,

Rub.

Awesome.

Now that they're warm,

Put them on your cheeks.

Take a big breath in,

Let it go,

And feel that warm feeling.

Awesome.

Okay,

Let's pretend that we're a bear cub.

Get on your hands and knees.

Now keep your hands down and your feet down and push your bottom up as high as you can.

Great.

Now staying on your hands and feet,

Start bear walking around the room.

Keep your bottom up.

See if you can walk around your room a couple times on your hands and feet only.

If you meet any other bears along the way,

Give them a smile.

Great.

Now let's head to our cave.

It's time for a rest.

Find a nice cozy spot and curl up and get nice and snugly.

Take a big breath in and let it go.

Let your body sink down into the ground and let your hands be still and let your feet be still.

And if you want,

You can close your eyes.

Take a big breath in and let it go.

Let's imagine you're in a nice,

Warm,

Snuggly cave.

It's dark and warm.

And it's very simple to rest.

Take a big breath in and let it go.

Thanks for being a bear cub with me today.

You can stay in your cave as long as you like.