Kids Relaxing Breathing Meditation - Flower Field

A gentle guided meditation designed for children around ages 5–8.

Through simple imagery and soft breathing, children are guided into a serene flower field where they can relax their bodies, slow their breath, and feel safe and comfortable.

With one hand on the belly and one on the chest, children learn to breathe in a natural, playful way that helps calm their nervous system and release the tensions of the day.

This meditation is ideal:
• After school
• Before bedtime
• During moments of stress or overwhelm
• To support emotional regulation and body awareness

No experience with meditation is needed.
Children are invited to rest, imagine, and breathe, at their own pace.

Background music by Dr Jan Moller.

Transcript

Hello!

Let's get ready for a little rest in a fun way.

You can sit or lie down,

Whatever feels comfy for your body right now.

There's nothing you need to do perfectly.

And if you like,

You can place one hand on your tummy and one hand on your chest.

We are just going to breathe and imagine together.

Imagine you are walking into a beautiful sunny field.

The grass is soft and green.

And as you walk,

It tickles your bare feet.

You notice flowers all around you.

And maybe your favorite flower too.

They smell sweet,

Like little honey bubbles.

The sun feels warm,

But not too hot.

Just right,

Like a cozy hug from the sky.

Butterflies float nearby,

Slow and gentle,

Moving from one flower to the other.

You watch them dance and it makes you smile.

You hear birds singing softly and the breeze moving through the grass makes a quiet whisper.

This place feels peaceful.

It feels friendly and you feel at home.

You feel safe.

You find a soft comfy patch of grass and you lie down.

The earth is holding you,

Supporting your back,

Your legs,

Your head.

Your body feels heavy in a good way.

And your body makes a little sigh.

It's like it's saying thank you.

This is so nice.

Now you notice your breath.

You don't have to change it.

Just notice it coming in and going out through your nose.

You feel your tummy gently rise and gently fall.

Rise and fall.

Let's breathe together.

We breathe in through our nose,

Like you're smelling a flower.

We pause for a tiny moment and we breathe out like you're humming.

Again,

Breathe in,

Smell the flower,

Pause,

And breathe out.

Long,

Slow and gentle.

One more time.

In,

Pause,

And out.

Slow and gentle.

There's no need to be perfect.

Now you can let your breath find its own easy rhythm.

Your body knows how to breathe.

You can trust it.

With every breath out,

Your body softens a little.

And a little more.

Your feet relax.

Your legs relax.

And your tummy lets go and relaxes.

Your chest feels calm.

Your arms and hands feel soft.

Your shoulders melt down and your neck loosens.

You can also feel your face relaxing.

Your jaw is soft.

Your forehead is smooth.

If you feel happy,

That's okay.

If you feel tired,

That's okay too.

Your body did a lot today.

And you can quietly say,

Thank you,

Body.

I love you.

Take one more gentle breath in.

And a long breath out.

Remember,

Whenever things feel big,

You can come back to your breath.

Now,

Slowly wiggle your fingers.

Move and wiggle your toes.

And we're going to finish.

So when you are ready,

Gently open your eyes.

Welcome back.

You did beautifully.

My name is Monica Moller.

And until next time.