Hello there.
My name is Catherine,
And I like to meditate.
Meditating helps me feel calm and peaceful.
It helps me when I want to concentrate better and when I want to sleep better.
It can help when I am having big feelings like feeling excited or angry or frustrated or anxious.
There are lots of ways to meditate,
Too.
I like to meditate with my friend Stella.
She's a little brown dog.
If you want,
You can look at the picture of Stella that goes with this meditation.
Meditating with Stella helps me feel calm.
Just knowing I have a buddy with me helps me to focus,
Too.
Would you like to meditate with Stella and me?
Today,
We're going to imagine that we're going to a meadow together.
Let's meditate while we're sitting down.
You might like to sit in a chair or on the floor.
Settle into your spot and rest your hands on your legs.
Okay?
Good.
Now,
Close your eyes.
Can you feel where your body is resting against your seat?
Good.
Can you feel where your hands are resting on your legs?
Wiggle your fingers a little bit.
Okay,
Stop now.
That's good.
Keeping your eyes closed,
Take a deep breath in,
In,
In,
And let it out,
Out,
Out.
Breathe in,
In,
In,
And out,
Out,
Out.
One more big one.
Breathe in,
In,
In,
And breathe out,
Out,
Out.
Great job.
With your eyes closed,
Imagine Stella is sitting next to you.
She has a light brown face and brown eyes.
Her ears are dark brown and they flop over at the tips.
Her body is brown and she has a white patch on her chest.
She has a long dark brown tail.
Now,
Instead of where you are right now,
Imagine you and Stella are outside.
Imagine you are in a big,
Wide meadow with Stella.
The sky is bright blue and the sun is shining down.
Imagine you can feel the warm sun on you.
The meadow is covered with green grass.
Can you picture the grass?
There are lots of different wildflowers in the field,
Too.
Stella loves to smell flowers.
Imagine you are walking through the meadow with Stella.
See the blue sky overhead and the green grass that you are walking on.
Stella stops to smell some tall,
Yellow flowers.
They are almost as tall as you are.
Can you picture the flowers swaying in the breeze?
Next,
Stella finds some big,
Round flowers.
Each one is shaped like a baseball.
Some are purple and some are pink.
Can you picture them?
Stop and smell the round,
Pink and purple flowers with Stella.
Next,
Stella stops to smell some small,
Blue flowers that are growing in the meadow.
Picture blue flowers in your mind.
Imagine that you crouch down,
Too,
So you can smell the flowers with Stella.
You can also imagine you and Stella are walking through the meadow.
You can pick some of the flowers if you want.
There are lots of them growing here.
Imagine that you are reaching out and plucking a flower.
Imagine giving it a tug to pull it free from the earth.
How many flowers do you pick?
What colors do you pick?
Stella wags her tail at you to thank you for going to the meadow with her.
Now it's time to go home again.
Take a deep breath in,
In,
In,
And out,
Out,
Out.
Now wiggle your fingers where they're resting on your legs.
Open your eyes.
You're all done meditating.
How do you feel?
