Hello and welcome to this gentle meditation for kids and teens.
It's called The Butterfly Inside.
My name is Lee Anderson.
Hi there,
Lovely one.
This is your quiet time,
A little moment just for you.
It's a time to slow down,
Feel safe and imagine something beautiful.
So let's start by getting cosy.
You can lie down,
Sit with your legs crossed or snuggle up in a blanket,
Whatever feels good to you.
Let your hands rest gently.
And you can look at one peaceful spot or let your eyes softly close.
Take a soft breath in through your nose and let it out of your mouth with a gentle sigh.
Let's do that again.
Breathe in and breathe out.
Now I want you to imagine you're inside a soft glowing cocoon.
It's warm,
Safe and quiet,
Like a hug from the inside.
You don't need to do anything here.
You're just resting,
Breathing,
Being your amazing self.
Maybe this cocoon has sparkles or soft light or tiny stars on the walls.
It's your cocoon.
You get to imagine it in any way you like.
This is where butterflies rest before they grow their wings.
And just like them,
You're getting ready for something wonderful.
Not by hurrying,
But by being still.
So take another breath in.
And as you breathe out,
Let go of anything that's been making you feel too busy,
Too tired or too worried.
In your cocoon,
You are enough just as you are.
And now something magical begins to happen.
You feel your wings growing gentle,
Colourful,
Strong.
They're not like anyone else's because you are one of a kind.
Your wings have your courage in them.
Your kindness.
Your imagination.
And your heart.
So just take a moment now to feel how beautiful they are.
Feel how light your body is now.
Like you could float in the breeze.
And then,
Very softly,
The cocoon opens.
You step out into the sunshine.
It's bright,
But it feels good on your skin.
And you flap your wings.
Slowly at first.
And then when you're ready,
You take off.
You're flying.
Up above the trees.
Over gardens and rivers and rooftops.
The wind feels like joy on your face.
You're not trying to be anything.
You're just being you.
And that's what makes you shine.
Look around.
There are other butterflies here too,
Flying beside you.
Each one different.
Each one special.
You are not alone.
You are part of something beautiful.
And your wings will always know how to bring you back to this feeling.
Now,
When you're ready,
Gently come back to your body.
Little wriggle of your fingers.
Little wriggle of your toes.
And maybe stretch your arms,
Just like wings.
You can place a hand on your heart.
And take one more deep breath in.
And let it out slowly.
You are calm.
You are safe.
And you are becoming.
And the butterfly inside you is just getting started.
