Fun Yoga Nidra For Kids (And Adults)

This is a fun kids yoga nidra suitable for children aged 10 and above. It's also great for big kids/parents. Yoga nidra helps to relax the body and mind and is guided. It goes through breath techniques and some visualisation. Great for kids experiencing stress and anxiety.

Transcript

All right,

So hi and welcome.

So Yoga Nidra for anyone who hasn't done it before,

It's basically a guided meditation.

So you just need to listen to me and just follow my instructions.

Don't get too stressed out if you don't understand anything.

Just keep your eyes closed and yeah,

Then just follow along with me.

So if everyone's ready to get started,

Find yourself a comfortable position to lay down in and close your eyes and be very still.

At times I might pause so you might think that I've stopped,

But I'll let you know when we've finished.

Okay,

So just keep your eyes closed and just relax as much as you can.

We're going on a magical journey to a place deep inside of you.

Are you ready?

Here we go.

Today we're going to have a little bit of fun.

So just be prepared to do something a little bit crazy.

And also you big kids and adults,

Please feel free to join in because this is also great for us.

So take a deep breath in through your belly,

In through your nose into your belly.

So make your belly as big as a balloon.

So breathe in and then breathe out through your mouth.

Take another deep breath in,

Big one into the belly and hold it and then let go,

Breathe out.

When you let go of the breath,

You might like to make a sound.

So we'll do it again.

So breathe in through the nose and big breath into the belly,

Into the chest,

Hold and then breathe out with that sound.

And we'll do it one more time.

Breathe in through the nose,

Feel the whole belly,

The whole chest all the way up and then breathe out.

Be very still,

Very quiet.

And feel like you're being wrapped in a blanket of relaxation.

Now we're going to have a little bit of fun now.

So I would like you to pretend to do your best acting if you don't like it.

We're going to have a little temper tantrum.

Has everyone had a temper tantrum before?

I know I have a long time ago when I was a kid.

So it's okay to pretend and we're just going to have a bit of fun.

But if you don't feel like pretending and being having a tantrum,

Then maybe instead of kicking and screaming,

Then you can just tense your muscles when I say to be silly.

So everybody closing your eyes and think of something that makes you really sad or really mad.

Just think about that in your mind for a minute and let all those mad and angry feelings come up.

And now we're going to pretend to have a temper tantrum.

So you can do that now.

So start banging your arms and feet,

Maybe making some noise,

Maybe screaming,

Kicking,

Kicking,

Kicking and making fists with your hands.

Take a big breath in,

Squish up your whole face and then stop.

Put your arms back by your sides and be really still.

And then just feel if there's any tingling going on in your arms and legs.

Maybe you can feel something different,

But you have to be really still to feel it.

And we're going to do this again.

This time,

I want you to pretend that you're even more mad.

Okay.

So this time,

As much as you can,

Make a big temper tantrum like you're a big kid on the floor.

Close your eyes,

Bang your arms and legs.

You might like to scream,

Whatever you like.

Make any noises you like.

Move your head from side to side.

Keep going,

Keep going,

Keep going.

That's it.

And stop.

Keep really still.

Keep the eyes closed.

And now feel the tingling in your arms and legs again.

And see if you can feel it in your whole body.

And let your body just relax now.

And if you want to,

You can cover yourself with a blanket and get really comfortable now because we're not going to move anymore.

And if you want to cover your eyes with something,

You can do that now as well.

It's not time to go to sleep.

So remember to stay awake and listening to my voice and I'll keep you safe and protected.

Now be very still.

Don't move a muscle.

Feel your whole body so heavy that it is sinking down,

Melting into the floor.

Let all those thoughts in your head sink down too into a very quiet place.

Now you're in your very special world.

Magical place deep inside yourself.

A very special world for you to explore.

Now I want you to imagine that today is your birthday.

And in front of you there is a big birthday cake with so many candles on it.

And they're all lit.

And you can see all the flames dancing around.

And it's so bright and shiny.

Now I want you to take a breath in through your nose.

And then we're going to try and blow out the candles.

But we don't want to do it hard.

We just want to do it soft.

So just imagine yourself blowing out those candles and use your breath to do it.

So in through the nose and out through the mouth.

And all the candles have lit back up again,

Even though you blew them all out before.

We're going to have to do that again.

So breathe in through the nose and breathe out through the mouth.

Pretend that you're blowing the candles out on your big birthday cake.

Maybe you missed a couple.

So we'll do it again.

That's it.

We got them all this time.

And now just resting again.

Being still and quiet.

Resting in a space of total quiet.

And now imagine that there is a marble resting on the very top of your head.

And it begins to roll down from the top of your head down to your forehead.

And it stops right between your eyebrows.

And it rolls down the bridge of your nose and over your mouth and lands on your chin.

It rolls down your chin to your throat.

And from your throat to the middle of the chest.

And then it rolls down to your belly button.

Over to your right hip.

Rolling down to your right knee.

And then to your right ankle.

Rolling to your big toe.

And then your second toe.

Third toe.

Fourth toe.

And little toe.

And it rolls back up your ankle.

Right knee.

Right hip.

Marble rolls into your belly button.

And this time over to your left hip.

And it rolls down your left knee.

And then to your left ankle.

Rolling to your left big toe.

Second.

Third.

Fourth.

And little toe.

And the marble rolls up to your left ankle.

Left knee.

Left hip.

Back to your belly button.

And it rolls back up to your chest.

Up to your throat.

Chin.

Rolling up through the middle of the nose.

Resting between your eyebrows.

Be as still as you can.

And feel the marble resting between your eyebrows.

Rest here.

Still and quiet.

Now imagine that you are a tiny seed planted in the soil.

It's dark,

Moist and cool.

And you know that you're here to experience the sun.

You can feel the sun.

The heat of the sun.

And you want to grow towards the warmth.

First you can send out tiny roots deep into the earth.

And then feel yourself growing up towards the sun.

Higher and higher.

Bursting into your full expression as a tree.

See the beautiful tree that you are.

You don't need to compare yourself with other trees.

Because you are unique and perfect just as you are.

You are you.

Standing fully.

Now.

In yourself.

As you are.

And you are now in a very special place.

A place just for you.

You feel very relaxed and at peace here.

No one can bother you here or tell you what to do.

There is nothing that you have to do.

But just rest and be still.

Let yourself rest completely.

In this very relaxed state.

Wishes can be granted.

You can put your wishes into the invisible space.

And let them come back to you.

If you have anything that's inside your body holding you back or making you feel bad.

That you want to let go of.

You can make that your wish now.

If you don't have any wishes at the moment that's okay too.

Just rest a little bit now.

And then if you have a wish repeat that silently now three times.

Feel that your wish is being received by the great invisible powers all around you.

And know that it has been heard and is being acted upon.

There is nothing that you need to do about it.

Simply let it be done.

Rest here and be still.

Peaceful and calm.

Trusting that everything will unfold as it should.

And now let somebody in the sky who loves you come and visit you.

Feel them with you now.

They have a secret message for you.

Let them whisper it into your ear.

Know that you are always loved.

Always surrounded and protected by love wherever you go.

Keep your eyes closed.

Begin to wiggle your fingers and toes.

Waking up your body.

Bend your knees and pull them into your chest.

Wrap your arms around them.

Give yourself a big hug.

You can rock from side to side or just roll straight over onto your side and curl up into a ball.

Be very still and keep your eyes closed.

Feel calm,

Safe,

Warm and fuzzy all over.

See if you can remember the secret message that was whispered in your ear.

Now use your hands to press yourself up and sit up with your eyes closed.

Put your right hand on your heart and feel how quiet your heartbeat is.

Be really still so that you can feel it.

And feel happy in your heart.

Know this place is always here for you anytime you want to come to it.

And now you can open your eyes.

The practice of yoga nidra is now finished.

Reviews

The meditation was lovely and I just write in my journal to say that but the only thing that I really enjoyed about it was when you talked about wishes and wishes actually to country specially are you may not be a Christian as me and my mama but we still appreciate how you did that meditation and I love it so I’m saving this meditation in my appreciation of it so I can listen to every morning not every morning because of the week in school

fun and relaxing! thank you!