Let's Be Alive & Breathing

This 3-minute recording is an introduction to Vipassana Breathing meditation for children ages 3 -10. The first half explains – in simple, age-appropriate language – how we meditate and what to do when we notice we’ve started thinking. The practice itself is just over a minute, fully guided with few gaps of silence. It includes a mindful listening exercise where we listen to the bells until we can no longer hear them ringing.

Transcript

Hi boys and girls.

Today we're going to take a few minutes to try out a mindful breathing meditation.

Let me tell you about it before we get started.

It's a time when our bodies get still,

Our voices get quiet,

And we just stop whatever we're doing and take a few breaths to just be us,

Alive and breathing.

Nothing to do,

Nowhere to go,

We just breathe normally.

Anytime we notice that our thinking has distracted us away from our body and breath,

Which is totally normal,

We simply bring our attention back to our breath and start watching again.

If you're lying down,

You might put your favorite little stuffed animal on your belly and take it for a ride.

Notice your little friend go up and down your belly as you breathe,

Just like a roller coaster ride.

If you're sitting on a chair,

Get comfortable,

Put both feet flat on the floor,

And see if you can sit upright and awake,

Alert.

Okay,

Are you ready?

Close your eyes now.

Let your body get still.

Can you feel your feet on the ground?

And listen now for the sound of the bells.

See if you can listen to the bells all the way until you can't hear them anymore when they stop.

And now,

Keeping your eyes closed,

Bring your attention to your belly and notice how it floats up and down as you breathe.

Notice your chest floats up and down as you breathe.

Can you notice what it feels like in your nose when you breathe?

Can you notice how your nose feels?

Can you notice how your nose feels?

Can you notice how your nose feels?

What it feels like in your nose when you breathe?

Can you feel the air entering your nose and leaving your nose?

The breathing happens all by itself.

You don't need to do a thing.

Keep your attention on your body breathing now wherever it's easiest to notice it.

It's like watching the body breathe in and out with our eyes closed.

And now,

When you're ready,

Start to bring your attention outward again and notice your feet on the ground.

Listen carefully again for the sound of the bells.

Open your eyes now,

Coming back into the room and looking around.

You did it!

Great job listening.

Thanks for meditating with me today.

Reviews

Love the rollercoaster ride for 🧸

I loved it

Great !kids love it me too 🤗😀😃😄😁😆🙂

Such a great length and useful language for kids (including kids at heart!). Thank you

I like how it tells us what to do and the voice is very kind.
From Brynn (7)

What’s great meditation to help w kids, now that so many are at home these days!