Cloudy Feelings – A Meditation For Grumpy Thoughts

This short meditation for young children will acknowledge that we all feel grumpy sometimes. Children will learn to see their grumpy feelings as a cloud that floats away as they breathe in and out. As they watch their cloud float away, they begin to feel the warmth of the sunshine.

Music by Ievgen Poltavskyi, Pixabay
Illustration by inspire-studio, Pixabay

Transcript

Let's get comfy,

Little one.

You can sit criss-cross applesauce,

Lie down,

Or curl up like a tiny ball.

Take a big breath in through your nose,

And blow it out through your mouth like a long low sigh.

Let's do that again.

Breathe in,

And sigh it out.

Good job.

Sometimes we feel grumpy.

Maybe our face feels squished up,

Or our body feels tight,

Or we just don't want to do anything.

That's okay.

Everyone feels grumpy sometimes,

Even grown-ups.

Let's imagine that your grumpy feeling is like a little grey cloud.

It's floating right above your head.

We don't have to chase it away.

We can just notice the little grey cloud.

You can even say softly to yourself,

Hello little cloud.

Now let's take a big breath in through our nose,

And as you breathe out,

Imagine blowing gentle wind toward your cloud.

Let's do that again.

Breathe in deep,

And blow out soft wind.

Each time you blow,

Your cloud gets lighter.

It starts to drift and move,

Just like clouds do in the sky.

Maybe your cloud turns white and fluffy,

Or maybe it floats away to rest for a while.

You don't have to make it go anywhere,

Just watch it move and change.

Now that your cloud has floated on,

You can feel warm sunshine on your face.

Take a little stretch,

Reach up high like sunshine rays.

The sunshine helps your heart feel warm again.

Maybe there's even a tiny rainbow inside you now,

Red,

Orange,

Yellow,

Green,

Blue,

And purple.

Let your body feel soft,

Your heart feel calm,

And your face relax into a little smile.

Take one last deep breath in,

And blow it out with a soft ahhh.

Wiggle your fingers and toes.

When you're ready,

Open your eyes.

Remember,

Little one,

If you ever feel grumpy again,

And you will,

You can close your eyes,

Take a deep breath,

And blow gentle wind to your little cloud until the sunshine comes back.

Goodbye,

Little one.