Breathe With Me: Calm Down Practice For Children (& Adults)

Breathe With Me: Calm Down Practice for Kids & Grownups is a gentle guided meditation designed to help both children and adults find their calm. Through slow, steady breaths, simple counting, and soothing body awareness, you’ll release tension and settle your mind. Peaceful visualisations and quiet affirmations encourage feelings of safety and ease, before gently bringing you back to the present moment. Perfect for busy days, bedtime wind-downs, or anytime you need a reset — breathe with me and carry your calm wherever you go.

Transcript

Sat Nam,

Welcome to this little quick calm down practice for children but also works just as well for grown-ups.

Let's begin by getting comfy,

So settle down where you are,

Maybe you're laying down,

Maybe you're sitting,

However you want,

Just be really really super comfy.

And then we're gonna do some slow breathing,

So breathing deeply in and out through your nose if you can,

Breathing deep,

Breathe in,

Breathe out,

Breathing in,

Feeling into that little balloon in your tummy that really expands when you breathe deeply.

And now we're going to just bring in some simple counting,

So we're going to breathe in for three and breathe out for three,

So with me,

Ready and breathe in,

Two,

Three,

Breathe out,

Two,

Three,

Breathe in,

Two,

Three,

Three.

Let's extend it now and we're going to do the four counts,

So breathe in,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Breathe in,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Breathe in,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four.

Now we're going to go for five,

So just relax,

You've stretched your lungs,

You're going to be able to do this.

Are we ready?

Breathe in,

Two,

Three,

Four,

Five,

Breathe out,

Two,

Three,

Four,

Five,

Breathe in,

Two,

Three,

Four,

Five,

Breathe out,

Two,

Three,

Four,

Five,

Breathe in,

Two,

Three,

Four,

Five,

Breathe out,

Two,

Three,

Four,

Five.

Now just let your breath feel really natural now,

Don't think about it.

Now I want you to really notice your body.

How do your legs feel?

How do your arms feel?

Notice anywhere that might feel a bit achy or a bit tight.

How's your tummy?

How's your chest?

And then in your mind,

I want you to imagine a really calm and peaceful scene.

So whatever that might mean for you,

It might be clouds,

It might be the ocean,

It might be the wind,

But whatever works for you,

Let that come to your mind now.

Don't overthink it,

Whatever comes first,

Focus on that.

You are safe and calm.

You are safe and calm.

You are safe and calm.

And just say to yourself in your mind,

I am safe and calm.

I am safe and calm.

I am safe and calm.

And then just slowly start to bring your attention back into the room.

Wiggle your fingers,

Wiggle your toes and very slowly start to blink your eyes back open.

And carry this beautiful calm feeling with you for the rest of your day.

Sat Naam.