Welcome everyone.
Today's yoga nidra meditation is specially made for children,
But grown-ups are invited to enjoy it too.
Kids often have wonderful imaginations,
And adults sometimes find that practicing in this way can help connect more deeply with a childlike sense of fun and wonder.
Yoga Nidra is sometimes called yogic sleep,
But today we won't actually be sleeping.
Instead,
We'll simply rest,
Imagine,
Breathe.
And let our bodies feel calm and peaceful.
So find a cozy place where you can lie down on your back.
You might also like to place a pillow under your head or a blanket over your body if that helps you feel warm and comfortable.
Let your feet relax outward and allow your hands to rest beside you with your palms facing up.
And when you're ready,
Gently close your eyes.
Just take a moment to notice that you're here.
You don't have to do anything.
You don't have to be anywhere else.
This is your time to rest.
Notice the feelings of the floor holding your whole body.
It does all the work so your muscles can soften now.
Now we're going to plant a tiny seed in our hearts.
A seed is like a kind thought that grows bigger every time we remember it.
So quietly now,
In your mind,
Repeat after me.
I am loved just as I am.
Imagine placing that little seed into the center of your heart.
Where it can grow into something beautiful.
Sometimes we all have really big feelings.
Sometimes we get frustrated.
Sometimes we get angry.
Sometimes we feel like stomping our feet or pounding our fists.
So today we're going to let all those big feelings out in a safe way.
So make your hands into gentle fists.
And when I say go,
You're going to pound your fists onto the floor,
Not hard enough to hurt yourself,
Just enough to let your feelings out.
And at the same time,
Stomp your feet against the floor if you'd like as well.
Ready?
Go.
Pound,
Stomp,
Let all those grumpy feelings shake right out of your body.
Keep going.
Keep going.
3,
2,
1,
And stop.
Now let your hands become completely soft.
Let your feet relax.
I'm going to do this one more time.
Take a deep breath in.
Ready,
Set,
Go.
Pound your hands,
Stomp your feet.
Let all the feelings out.
Keep going.
Pounding your hands and feet.
3.
.
.
2.
.
.
1.
.
.
And stop.
Again,
Let your hands become completely soft.
Let your feet relax.
And notice how different your body feels now.
Maybe lighter?
Maybe quieter.
Maybe warmer.
And take a slow,
Gentle breath in through your nose.
And slowly breathe out.
And again,
Breathe in.
And breathe out.
One more slow breath.
Breathing out and let everything become still.
And just noticing your breathing.
You don't have to change it,
Just watch.
Feel your tummy gently rise and gently fall.
Like a calm little wave.
Each breath is slow.
And easy.
Breathing in.
Breathing out.
And if your mind starts thinking about something else,
That's okay.
Just bring yourself back.
Back to that feeling of your breath moving in.
And out.
And now imagine that hundreds of tiny bubbles are floating all around you.
They're soft.
Sparkly and filled with love and kindness.
And as they drift down,
They gently begin to land on your body.
The moment a bubble touches you.
It fizzles and pops.
It disappears,
Leaving that part of your body feeling soft,
Warm,
And relaxed.
The bubbles begin at your toes.
The tops of your feet.
Fizzing and popping at your ankles.
More little bubbles float down,
Landing on your shins.
Your knee,
Each bubble bursts so softly that it tickles just a little bit.
Bubbles float up your legs.
To your tummy.
Your chest fizzing and popping.
They cover your shoulders.
Your upper arm.
Your elbows and your forearms.
Down into your wrists and your palms.
Fronts and backs of your hands.
Fizzing and popping on each little finger.
The bubbles floating up your throat.
Your chin,
Onto your cheeks.
Popping on the tip of your nose.
Your eyelids.
Your eyebrows and forehead.
All the way to the top of your head.
Fizzing and popping.
And beginning to float down the back of your neck.
Popping and fizzing on the tops of your shoulders,
Your upper back.
Down into the middle of your back and your lower back.
Fizzing,
Popping.
Gently floating down to the backs of your thighs.
Down behind your knees.
Your calves.
.
.
Down into the heels.
Gently landing on the bottoms of your feet.
And now imagine your entire body surrounded and covered in these tiny,
Fizzing,
Sparkly bubbles.
Feeling warmth and peace and gentle love as your whole body.
Is resting.
Your whole body.
Calm and relaxed.
And now as the bubbles begin to fade and disappear.
Imagine that you're standing in the most beautiful place you can imagine.
Maybe it's a magical meadow.
Maybe it's a peaceful beach.
Maybe it's a forest with tall trees.
Notice what you see.
Notice the colors around you.
The sounds,
The smells.
The temperature of the air.
And as you explore this place,
You discover something wonderful.
You find a tiny glowing sea.
Resting on the ground.
It shines with beautiful golden light.
You pick it up carefully.
And as you hold it in your hands,
It begins to glow brighter.
This is your seed of kindness.
Every kind word you say.
Every time you help someone.
Every time you forgive yourself after making a mistake.
This little seed grows stronger.
And now imagine planting that glowing seed into the center of your heart.
Watching it begin to grow roots.
Of kindness.
Leaves of courage.
Flowers of happiness.
Take a quiet moment to enjoy this beautiful feeling.
And now,
In your mind,
Repeat three times.
I am loved just as I am.
I am loved just as I am.
I am love.
Just as I am.
Let these words sink deeply into your heart.
Now it's almost time to come back.
Your magical garden stays safely inside your heart.
Your glowing seed safely planted.
Whenever you need it,
You can remember this peaceful place.
Start to notice your breathing again.
Feel the floor beneath your body.
Notice the room around you.
Begin to wiggle your fingers,
Wiggle your toes,
Maybe stretch your arms overhead.
Maybe pull your knees in towards your chest.
Just take a nice long stretch if it feels good.
And now,
When you're ready.
.
.
Just gently roll over onto one side and curl up like a cozy little ball.
And take one more slow breath.
And repeat to yourself one last time.
I am loved just as I am.
And carry that little seed of kindness with you for the rest of your day.
Knowing that every time you remember it.
It grows a little bit bigger.
And whenever you're ready,
You can open your eyes and begin to sit up.
Coming into a nice,
Comfortable seated position,
Bringing your hands together at your heart.
Take one final deep breath in.
And then deep breath out.
Thank you for resting with me today.
May you know peace.
