Yoga Nidra For Your Kids

A Yoga Nidra aimed at helping children aged 10-12 to relax and reduce anxiety. This is also suitable for older children and adults. I recorded it with my neice in mind who is 10 years old and is quite sensitive and feels strongly the energy and emotions of others. She's been finding it diffucult of late to cope with all of the fear and change that has been happening in relation to the corona virus.

I hope it helps you and your child to feel more at ease.

Love,
Maaya xx

Transcript

Hi my name is Maya Eagle and I'm from Pure Radiance Ayurveda.

This is a yoga Nidra recording and it is taken from the Amrit Yoga Institute in Florida.

I'd like you to find a comfortable position to lay down in either in on your bed or on the floor and have a blanket comfortable maybe even just a pillow to cushion your head.

This recording is suitable for children and also for adults so please feel free to join in with your kids.

Then when you're in a comfortable position close down your eyes and become really still and really quiet.

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

Are you ready?

Let's go.

Take a big breath in through your nose and let your belly fill up all the way like a big balloon.

Let the air escape through your mouth and you might like to make the sound of haaa and let your belly fall all the way back down.

Let's do it again.

Inhale through the nose,

Make your belly nice and big and then exhale haaa.

One more time.

Breathe in through the nose and breathe out through the mouth and now be very still again.

Very quiet.

Feel safe and comfortable.

Feel at peace in your whole body like you're wrapped in a blanket of peace.

Now we're going to tighten all the muscles in our body and keep your eyes closed and make fists with your hands and squeeze squeeze squeeze as hard as you can and then let go.

And again squeeze both fists and let your hands squeeze as tight as they can and then let go.

And then rest the hands by your sides and feel tingling in your fingers and hands.

And now spread your fingers as far and as wide as you can.

Even more.

Hold and then release.

Feel the tingling.

Now lift your right foot just a little bit off the floor.

Hold it there.

Don't let it touch the floor.

And then place it back down.

Feel the tingling in your right leg.

And now the left leg.

Raise it just a few centimetres off the ground.

Hold it there.

Hold hold hold.

And then let it go.

And feel the tingling in your left leg.

And now squish your face.

Feel your whole face tight and squishy.

Hold hold hold.

Squish.

And then let go.

Relax the face.

And now squeeze every single muscle in your body.

Squeeze squeeze squeeze squeeze squeeze.

And let go.

Relax the whole body.

And let it sink into the floor.

And now settling down.

Making sure that you're really comfortable.

If you want to you can cover yourself with a blanket.

Maybe even put something over your eyes.

It's not time to sleep so stay awake.

And always listen to my instructions and the sound of my voice.

Know that it will keep you safe and protected.

And now be very still.

Don't move a muscle.

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

Melting into the floor.

And let all those thoughts in your head sink down too.

Into a very quiet space.

And now you're in your very special world.

A magical place deep inside of yourself.

A very special world for you to explore.

Now just notice your belly and chest rising and falling as you breathe in and out.

Every time you breathe in the belly and chest rise up.

Every time you breathe out belly and chest go down.

You don't have to do anything else.

Just concentrate on the belly rising and falling.

And this time as you breathe in and breathe out we'll do so to the count of four.

So do it like this.

Breathe in two three four out two three four.

In two three four out two three four.

Can you do it yourself now?

Stay with the count.

And notice yourself becoming more relaxed and peaceful with each breath.

And now stop counting and breathe normally.

Notice how quiet and soft and easy everything feels.

Let go and melt into that feeling.

Now you are completely safe and deep inside yourself.

A place where everything is calm and quiet.

Rest here.

Imagine you were at your favorite beach and you're just lying there on a towel feeling super relaxed and comfortable.

And then you see all these beautiful butterflies and they just start to fly around near you.

And one of the butterflies lands on your right toes.

You feel the wings fluttering on your right toes.

And then the butterfly gently flies away.

And then another butterfly comes and it lands on your left toes.

Feel your left toes as the butterfly gently flutters its wings on your left toes.

And then it flies away.

And then two more butterflies come along and at exactly the same time they land on both your knees.

And you feel the butterfly kisses on your knees as they gently flap their wings.

And then they too float away.

And then one butterfly lands gently on your tummy and you feel the wings flutter on your tummy.

And then the butterfly flies away.

And two more butterflies land in the palm of both hands.

You can feel their wings fluttering in your palms.

And then they fly away.

Another butterfly gently lands on your right shoulder.

And as it tickles your right shoulder.

And then it flies over to the left shoulder.

And gives your left shoulder a little tickle.

And then it flies away.

And then you see the most beautiful butterfly that you've ever seen in your whole life fly towards you.

And it lands directly on the forehead in between the eyebrows.

And it gives you butterfly kisses.

And it makes you feel safe and loved.

And then now it's time for this butterfly to fly away.

But you will always remember how lucky you are to get butterfly kisses.

You are very special and that is why these butterflies came to visit you.

They want you to know how special you are.

And now I rest here knowing how special you are.

Be very still and very quiet so you can feel it.

Now we are going to listen very carefully.

To listen you have to be as quiet as you can and pay attention.

And see if you can hear any sounds coming from your right ear.

Notice the sounds,

They are easy to hear.

Now see if there are other sounds.

Sounds you don't normally notice.

Pay attention to those sounds.

And now see if you can hear any sounds coming from your left.

Notice the sounds that are easy to hear.

And now see if there are other sounds.

Sounds you don't normally notice.

Pay attention to those.

Now make your hearing as wide and as big as possible.

See if you can hear all the sounds at the same time.

Be open and take all the sounds in at the same time.

If you start paying attention to just one sound,

Relax and be wide.

Take in all the sounds at the same time.

Let everything be the same as everything else.

All equal.

Nothing sticking out.

And pretend you are as big as the ocean.

And now pretend that you are the ocean.

There are lots of gentle waves.

And you watch them coming in and going out.

You feel very peaceful and calm.

In this very relaxed state,

Wishes can be granted with effortless ease.

You can put your wishes into the invisible space and let them come back to you.

If you have anything inside that is holding you back or making you feel bad,

Sad or a bit upset,

Make that your wish now.

If you don't have an intent,

A wish,

That's okay too.

Just see if anything appears in your imagination now.

And then repeat your wish silently to yourself three times.

Know that your wish has been received and that you don't need to do anything about it.

Simply let it be.

Rest here and be still.

Peaceful and calm.

Trusting that everything will be as it should be.

Now a bottle with a message floats up next to you.

It's from someone who loves and cares very deeply for you.

Read the message.

What does it say?

And you thank the person.

Know that they are always there for you.

Know that any time you want to come back to this special place,

You have the magic inside of you to come here.

You just need to close your eyes and be still.

Imagine yourself here.

Keep your eyes closed and begin to wiggle your fingers and toes,

Waking up your body.

You might like to bend your knees in and give yourself a big hug.

And then roll over onto your right side and curl into a ball.

Be still.

Be quiet and keep your eyes closed.

Feel calm,

Safe,

Warm and fuzzy all over.

Feeling at peace.

And remember the message that you found in the bottle.

And 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 still so you can feel it and feel happy in your heart.

Know this special place is always here for you any time you want to come to it.

And now you may open your eyes.

Reviews

My family of five all settled in for evening meditation-2 of my kids feel asleep and all were ready for bed after this. Evening my squirrelly child became still thru the guidance. Thank you