Little One's Anxiety Practice (Kid's Practice)

This kid's anxiety meditation is for the little ones in your life that are feeling nervous or having worried thoughts. This practice is designed for kids under 7 and to help them when they are feeling anxious.

Transcript

So talking to the little ones now. Let's take a moment to get comfortable. So you can grab anything that you would like. To make you extra comfortable. Maybe that's a pillow, A favorite stuffy, Or anything else that just feels good to have with you. And then once you are nice and snuggly, Take your hands or your stuffy and put them on your belly. And let's take three big, Deep breaths together. Taking a big, Deep breath in, Feeling how your belly lifts up and gets big. And then breathing out, Letting it all go. We'll do that again. Big, Deep breath, Filling up. Feel that belly as you breathe in. And let it all go. And one last time, A big, Deep breath in. And then letting it all go. Now we're gonna take three more breaths together, But this time when we breathe in, We're gonna slow it down. So we're gonna imagine that we're smelling a really nice, Colorful flower. What color is your flower? You can tell me, I'd love to hear it. And then when we breathe out, We're gonna imagine that we're blowing out a candle, Maybe like a birthday candle. So think about your flower, What color is it? And let's take a big, Deep breath in, Smelling the flower. And then blowing out the candle. Go ahead and do that again. Breathing in, Smelling the flower. And then blowing out the candle. One more time, Smell the flower. And blow out the candle. Good. And now think about your body. And it's okay if you're feeling worried or nervous. That's totally okay. But I do want you to remember that feelings don't last forever. So even if you're feeling worried or nervous, You're not going to feel that way forever, I promise. But for right now, I want you to feel where the worries are in your body. Maybe they are in your head or in your tummy or in your elbow or your leg. It can be anywhere. And then take your hands once you think about where those worries are. You can even say it out loud. You can tell me where your worries are. Then take your hands and you're going to rub them together. Rub them, Rub them, Rub them. And then when they're really warm, Take your hands and just put them where the worries are in your body. Good, Let's do that again. So take your hands, Rub them, Rub them, Rub them together, And then put them back where the worries are. And just imagine that the warm hands are already making those worries feel a little bit better. And take your hands and let them rest wherever it feels good and comfortable. And now I want you to think about, Use your imagination to create a special box. Any kind of a special box. What is it made of? What color is it? What does that look like? And once you're imagining that box, I want you to take your hand and wherever those worries were in your body, I want you to take your hands and I want you to pick up a worry like you're picking up a noodle or a piece of spaghetti, Take the worry that you're feeling, Pick it up, And then put it in that box in your mind. And you can do it again. There's more worry, Maybe it's somewhere else in your body, Maybe it's a thought in your mind. Pick it up, Like a noodle, A piece of mac and cheese, Anything, Put it in the box. You can keep doing that, Just take those worries, Those nervous or anxious thoughts, And just pick it up out of your body or your mind, Put it in the box. Do that a couple more times, Maybe three more times. And one more time, Any worries that are left. Pick them up. Put them in the box. And then close the box. Maybe you tie it up with some string, Maybe there's a little lock on it. You can take that box and you can either imagine you're giving it to a grown-up that you trust, Or maybe you're going to dig a little hole in the backyard and bury that worry box. Maybe you are going to throw it up into the sky and it's going to go land on the moon. However you want, Get rid of the box and just say, Goodbye box, Goodbye worries. And when the box is gone, We're going to do those three deep breaths one more time. We're going to smell the flower and blow out the candle. Take a big, Deep breath in, Smell the flower. Blow out the candle. Two more. And one last one. And now, We're gonna say four things. I'll say something, And then you can say it out loud. So the first thing you're gonna tell yourself, Feelings don't last forever. You can just say it. Feelings don't last forever. And you'll tell yourself, I am okay right now. Tell yourself, I am loved. And the last one, I can do hard things. You're gonna take your arms, You're gonna give yourself a big, Giant hug. Here and say thank you, Body. And then you're done. Good job. Great job doing this practice. I'm so proud of you. You did amazing. And anytime. Either if we're together listening to this, Or anytime throughout your day or night, If you have a worry, You can just pluck it out, Put it in the box and say, Bye bye. And remember that worries don't last forever. Good job little one. I hope you have the best day.