Bird Jumping Meditation

This is a movement and self-observation meditation especially for kids. By following the guided movement (or imagining the movement whilst seated), in line with their energy levels and mood, young meditators practising adapting to honour their own needs without judgement. They are prompted to notice different areas of the body during the exercise, and then given the free rein to choose where to send their awareness. The learn about movement bringing feelings and thoughts forward to their awareness in a natural, fun way.
This meditation is simple but contains a depth of concepts and skills in a fun, approachable way.
Birdsong recording is a backing track.

Transcript

Jumping meditation. Hello, I'm Emma. I'm so happy to be talking to you today. You are such a special and awesome human being. And even though I might not know your name. . . I wrote this meditation especially for you. So firstly, If you can. . . I'd like you to stand up. Make sure you've got enough space all around you to swing your arms around, Standing still, Without touching anyone or anything else. If you can't stand up or move your arms, Just see whether you can get into a position. Where you're able to breathe easily and deeply. And just use your imagination for the movement part of the exercise. Okay. All ready to begin. So let's start by swinging those arms forwards and then backwards, Making a big curve in the air either side of you with your hands, Like a big smile. You can put a bit of bouncing to your knees too if you'd like, Bending them a little bit when your arms come down to the lowest point each time. And see how you feel as you do this. Listen to what your body's telling you. Maybe you feel as though you've got loads of spare energy and as though you're a superhero. And maybe you feel as though when you swing your arms up you're about to take off and fly into the air. If you feel like that, Then you can swing your arms and bounce your knees in a big way or in a fast way. But maybe you feel a bit tired. Or just a bit quiet today, And that's fine too. There's no right or wrong with this. If you feel quiet or tired or just a little bit within yourself. Then try swinging your arms with little movements. And even just imagine bending your knees if you want to. And you can change how big or small, How fast or how slowly you do the movements too, As many times as you'd like. Try it out, Just do what feels right to you and you will be doing just fine. Perhaps this feels a little bit like being a bird, Landing on a branch when you bend your knees and then pushing off that branch and taking flight when you bounce up again. Don't actually jump though, Try keeping your feet on the ground but just imagine taking off and landing again. Notice what it feels like. What does that feel like in your feet? Just notice. What does it feel like in your legs and knees? Just notice. And what does that feel like in your hands? Just notice. What does it feel like in your arms and shoulders? Just notice. What does that feel like in your tummy? Just notice. What does it feel like in your chest? Just notice What does it feel like in your back and in your neck? Just notice. And what does this feel like in your head? Just my taste. Maybe your imagination is taking you on a journey or making up a story. Or reminding you of something that's happened. Or thinking about something that's going to happen later. Boo! Maybe your thoughts are quiet. Or maybe you have emotions or feelings coming up instead of thoughts. And that's all fine and very, Very normal. Did you know that our bodies sometimes can carry emotions and so when we move the body about it can help those stuck emotions to get unstuck and to come out of us. A bit like when we breathe out, We send out all the stale air from our body. Sometimes, When we move our bodies, It can help us to let go of some of those old feelings or unhelpful thoughts that we don't need anymore. To just send them out of our bodies, Out of our minds and out of our experience. So. . . Just notice. Don't try and understand or tell the story of what's happening just for now. Just right now. Your being, Letting it happen. And noticing. And there's no good or bad with this either. If you get any strong feelings or not very nice feelings or thoughts that you'd rather not be having right now. You can just start noticing your body again, Starting with the feet. Just noticing. Now, If you'd like to keep doing the movement for just a little while longer, You're doing really well. And don't forget, You can still go slower or do smaller movements for a while if you want to, If you're feeling a bit tired. So doing the bird on the branch exercise, Which is what this is. I'd like you now to just notice what it's like. Anywhere in your body. You decide. Just send your focus there and notice. Maybe picture your focus like a light, Like a torch or a spotlight. And send it to that part of your body. With your imagination. And when you get there. . . Notice what it's like there. Just like you did before. And then bring your focus to your whole body, All at once. To every bit of you. And let's slow down. And get slower and slower, Arms moving less and less. Just returning bit by bits to standing still. Arms by your sides. And when you've totally stopped the movement, When your body is completely still and at rest. Just notice what that feels like. Are there any parts of your body that you notice more than others? Perhaps it's your hands or your feet. Maybe it's your throat or your chest. Or your nose. Or your toes. It could be your sides or your arms. Or maybe nothing stands out, And that's fine too. So now you've finished this bird on the branch meditation, Noticing how different parts of your body felt. I've got a question to ask. Before we did this meditation. Did you know that you can choose where to notice in your body? Because you've sent your focus to lots of different places in your body, Didn't you? All over the place really. But then you chose for yourself, Didn't you? Where did you choose to notice? Just think the answer if you like. Where did you choose? And what was it like when you did that? Was it easy? Or was it difficult? There's no good or bad answer. And it's not something you can do right or wrong. You did great, However it went. Because meditation is always good. Even when we find it really difficult. It's not about it being easy or difficult. It's about deciding to do it. And doing it. And it's about what we notice and sometimes learn when we're doing it. So, One last thing before we finish. I would like you to give yourself a pat on the back. Or a round of applause for doing a great job. Well done. Thank you so much for joining me for this movement meditation. And I really hope you'll join me again for another meditation really soon. Have a great day and stay awesome!