Guided Relaxation For Grounding & Peace For Tweens

This is a 20 minute guided meditation specifically for 6-13 year olds to help ease stress and ground them. It follows the tradition of Yoga Nidra including a rotation of awareness and a brief grounded visualization.

Transcript

Hi.

Welcome.

For this relaxation,

Get comfortable and cozy.

Lay down under your blanket on your bed,

Maybe have a pillow under your head if that feels right.

Lay on your back and let your arms fall out to the side.

Let your palms face the ceiling.

Take a moment now to get your last wiggles out and make any adjustments so you can then lie quiet and still.

Now as you let your eyes close,

You can open your ears.

Can you listen to your breath?

Your breath is easy and relaxed.

You don't need to force it.

Just listen.

Can you listen to your body?

How is your body feeling?

Now listen to your heart.

How does your heart feel today?

Does it feel happy or sad?

A little tired or hopeful?

There are so many feelings the heart can feel.

What is your heart feeling in this moment?

Invite your heart to make a promise to you now.

This promise is something you're creating with this relaxation.

It could be,

I have a kind heart and I am loved.

And whether you choose this statement or another one,

Repeat it to yourself three times.

I have a kind heart and I am loved.

I have a kind heart and I am loved.

As we go through this relaxation,

You may find that your mind wanders sometimes and that's okay.

Just try to stay relaxed and keep listening.

Now can you notice your breath going in and out of your nose?

Can you sense it,

Feel it as you inhale?

Maybe it tickles the inside of your nostrils.

Just notice that sensation,

That feeling in your nose.

And then can you think about your stomach and do you notice your stomach rising or falling when you breathe?

Perhaps it gets a little bigger as you inhale and it gets smaller as you exhale.

There is no right or wrong way to do this.

Just simply notice your breath and pay attention to it.

We now begin what's called a rotation of awareness and we take a little trip through the different body parts.

All you need to do is listen to what the body part is and be aware of that and relax it.

You don't need to visualize it or look at it.

You just think about putting your attention in that place and relax it.

Let's begin on your hand.

It doesn't matter which hand,

Just think about and put your attention on feeling one of your hands.

Notice the thumb on that hand.

The second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of that hand,

The inside palm of that hand,

The back of your hand,

The lower arm,

The lower arm.

Move your awareness up to the elbow,

The upper arm,

The shoulder and then can you move your awareness down the same side of your body to the top of your leg,

The top part of your leg,

The knee,

The bottom part of your leg,

The bottom of your foot,

The top of your foot,

The big toe,

The second toe,

Third toe,

Fourth toe,

Fifth toe.

Now move your awareness up to the other side of your body and the other hand.

Notice the other hand and relax it,

Letting your body remain still.

Notice the thumb on that hand,

The second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

The inside palm of your hand,

The back of your hand,

The lower arm,

Your elbow,

The upper arm,

The shoulder,

Staying on the same side of your body.

Can you lower your awareness down to the top of your leg,

The top of your leg,

The knee,

The bottom of your leg,

The bottom of your foot,

The top of your foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now notice the top of your head,

The very top of your head where your hair is.

Can you soften and relax your forehead above your eyebrows?

Notice one eyebrow,

Then the other,

The space between the eyebrows,

One ear,

The other ear,

One cheek and then the other cheek,

The nose,

The tip of your nose,

The upper lip,

The lower lip,

The chin,

The neck,

The chest,

The whole chest,

The belly button,

Your whole stomach.

Now can you hold in your awareness the chest,

The belly button and your whole stomach together,

The whole front of your torso.

And now notice the back of your torso that's connected to the ground beneath you.

Notice the back of your head.

Can you feel where it touches your pillow or the ground?

Notice your shoulders now,

Your lower back and your bottom.

Notice your whole back,

Your whole back,

Both legs at the same time,

Both legs at the same time,

Both arms together,

The whole of your back from the top of your head to the bottom of your feet,

The whole of your back against the ground beneath you.

Your face,

Your whole face and now the whole front of your body including your face,

Your chest,

Your stomach,

The front of your legs,

The whole front of your body.

And now your whole body together,

The back and the front from the top of your head to the tips of your toes.

Be aware of your whole body.

Now notice your breathing.

Feel again the flow of your breath.

Maybe it tickles the inside of your nose.

Can you notice how it feels as it goes down the back of your throat,

Into your lungs,

In your stomach?

Pay attention to your breath but don't try to change it,

Just notice it.

Your body does this perfectly.

Now imagine that your hips feel heavy.

They relax and feel heavy and sink down into your bed.

Now your shoulders feel really heavy and they sink down.

Your arms and legs are heavy.

Your whole body is really heavy.

Your whole body is heavy and relaxed.

Now imagine that your body slowly becomes lighter.

It starts to rise and feel light as a feather.

Your whole body feels light as a feather as if you could float above the ground happily.

Floating there,

Light as a feather.

Now your body feels its regular weight and you notice how it's relaxed into the bed.

Picture the image of a tree now.

Can you see it in your mind?

A really big wide tree,

The biggest and widest tree that you've ever seen.

This tree is strong and happy and safe in a beautiful field with green grass and the sun shining down.

It's the perfect temperature.

You notice there are other trees around this tree.

They are its family.

They all love and protect each other.

You are this big wide strong tree.

You can look up in your mind and see that your branches reach toward the sky and you can feel the warm sun on them.

It feels warm and relaxing and nice.

Can you sense the air blowing gently through your leaves?

A gentle pleasant breeze with the warm sun beating down.

Open yourself up to the sounds around you now.

A gentle rustling of leaves,

Birds singing.

Your roots sink deep into the earth grounding you so deeply that you know anything that comes,

You will remain grounded and sturdy and strong.

Able to blow gently in the wind because your roots keep you anchored and connected to all things.

Life and things can happen around you but you are content and happy just to be.

Now is the time to repeat your heart's words three times.

I have a kind heart and I am loved.

I have a kind heart and I am loved.

I have a kind heart and I am loved.

Become aware of your breathing.

Just notice the natural breath.

Don't change your breath or force it,

Just notice it.

And now can you notice your body,

Your whole body lying there,

Breathing.

Your whole body is lying down relaxed.

Keeping your eyes closed.

Can you see the room around you in your mind's eye?

Can you picture where the door is or the window,

The furniture?

I hope you feel calm and relaxed.

This meditation is what's called a yoga nidra or yoga sleep.

You can come back to it again and again and it's really powerful because it can help you feel calm and happy.

I hope you join me again soon.

My name's Carly.

Bye for now.