Calm Kids For The Classroom

This 6 minute guided meditation/relaxation is ideal for the classroom at school or home to help kids aged 6 to 13 relax and focus before working. It follows a grounding visualization then a breathing exercise.

Transcript

This is a quick and easy relaxation that will help you feel calm and happy. So sit comfortably with either your hips on the ground or your feet on the ground and let your eyes close. Take a deep inhale and on your exhale just let go of all the stuff that doesn't feel good. Inhale, Exhale let it all go just relax. Let's do that two more times. Take a deep inhale take in as much air as you can and then as you exhale just let it all go. Let's do it one last time. Inhale, Exhale. Great job. Now imagine roots like a tree and imagine if your feet are flat on the ground the roots are coming out of your feet and if you're sitting on the ground imagine they're coming out through the bottom of your spine. Now imagine these roots coming out of your body are sinking deep through the floor and into the dirt and they keep going deeper and deeper into the dirt into the earth. It might help you to think of them as really heavy and weighted or maybe you want them to be super fast and they can be as many as you want so long as they're all going down deep into the earth. This is called grounding and it helps you to feel better. Now be aware of your breath. Can you notice as you inhale through your nose the breath coming in through your nostrils? Does it tickle the inside of your nostrils a little bit? And now notice your stomach. As you inhale does your stomach expand and as you exhale does it get smaller? You can put your hands on your stomach if that helps you to connect to that space. So just notice how your stomach moves as you breathe and as you inhale try to take in a little bit more air and slow down your breath so it's not a forceful breath in it's easy and just a little bit slower and as you exhale try to lengthen out the time of your exhale again not forcing it just letting it lengthen a little bit more. Let's do it together. Inhale one two exhale one two three good job. As you exhale it might help you to think of trying to constantly blow a feather in front of you for the whole exhale and it's a very light feather so it's just the tiniest amount of breath coming out that it needs to blow and you want to keep blowing it for the count of three. So let's do it again inhale one two exhale one two three. One more time inhale one two exhale one two three. Don't worry if you couldn't exhale for the full three counts you'll get better as you practice. Notice how you feel now do you feel a little bit calmer? You can do this deep breath whenever you need it to calm yourself down and feel better. Now be aware of your whole body. Notice your whole body right now and how it feels. Is any part of your body tight? Notice your mouth. Can you relax your mouth and your jaw? You may find that your mouth falls open just a tiny bit and your teeth no longer touch. You don't have to force it you just think about it and it relaxes. The mind is really cool in that way. Now think about your neck and your shoulders and relax them. Great job you can use these techniques whenever you need them. Have a great day.