Stop-Sign Fluffy Cloud Guided Meditation For Children With Anxiety, Anger Or Stress (With Music)

Hello Parents! This guided meditation has been designed using CBT (cognitive-behavioral) theories, and I have used it successfully with children who are experiencing overwhelming amounts of anxiety, stress and anger. It is best for kids ages 5-10, but, depending on your child, may be suitable for those a bit younger or older than that range. It can be listened to before bed as a regular practice, or at any time your child is having difficulty regulating their distressing emotions. With repeated practice, your child will be better able to relax their body-mind on their own. For best results, please listen with headphones.

This version uses music during the guided visualization component, which expands the experience for some children. For others, it is somewhat distracting, or can be overstimulating before sleep. So please listen to both versions (with or without music) to see which one serves them best.

Transcript

Hello friend,

My name is Susan and on this recording I'm gonna take you through what's called a guided meditation.

Maybe you've heard of them.

This one I've named Stop Sign Fluffy Cloud and just a few minutes from now you'll see why.

So I'd like to give you a few tips before we begin our meditation.

You can listen to this recording as many times as you'd like with your parents permission of course if you need it and at any time of day.

But there are two times I want you to return to it whenever you can.

One is right before you go to sleep.

Meditations like this one are great for when your body is getting prepared to rest for the night.

And the other time I'd like you to listen to this meditation is whenever you're feeling anxious or angry,

Stressed,

Overwhelmed or worried about anything.

It can really help you with those things.

So if you're ever feeling uncomfortable with those kinds of emotions please try to turn on this recording in a safe private space and listen to it to help you get through.

Remember feelings cannot be good or bad.

We all have them and they're all healthy and it's very good for us to let ourselves feel them.

In fact did you know that your emotions are really energy?

Emotions are energy that we experience as sensations in our bodies and thoughts in our minds.

Sometimes feelings can feel uncomfortable and sometimes they can lead to behaviors we don't really want.

So this particular medication is going to help you and the more often you listen to this recording the more it can help you feel better and make better choices.

Another tip I'd like to give you is to not worry if you can't imagine anything very clearly at first or if sometimes when you listen you don't see a clear picture of what I'm describing.

That's totally okay.

Our imaginations are funny like that.

Sometimes we see pictures in our minds very very clearly,

Very vividly.

Other times we just don't.

Just try to stick with the rest of the recording listening to my words and see what happens.

Okay the last suggestion or tip I have for you is to get yourself a little stop sign fluffy cloud notebook.

I'd like you to write down the date and time you listen to the recording and whatever your thoughts and feelings are afterwards,

Anytime you can.

This will help you keep track of when it works best for you and what you found most helpful or even most fun.

Okay friends are you sitting or lying down in a comfortable position in comfortable clothing?

Okay let's do that.

Are you cozy?

Are you in a quiet private space?

Good let's make sure we're nice and comfortable and cozy and private and quiet and then we're ready to begin.

Please close your eyes and settle a little bit more into your comfortable position.

Now let's practice some nice deep breathing.

Inhale and breathe in all that good air.

Breathe in all the way from the bottom of your belly all the way up to the top of your chest like you're filling up a great big balloon.

So let's stay here and focus on this inhale breath just a bit.

Breathe in expanding your belly making it a balloon allowing the rest of your body to relax.

Just a little bit more.

Concentrating on that inhale breath as we're breathing.

Filling up your belly balloon and then just letting the air out naturally.

Good let's practice that just a few times.

Inhale filling up the belly balloon and then exhale.

Inhale big belly balloon exhale.

Good job.

Now this time when you exhale I want you to make your mouth a tiny little circle and you're gonna let the air out of your balloon belly just like you'd let the air out of an actual balloon.

So let's take our nice deep inhale belly breath filling our belly balloon right up to the top and do that little hole you've made in your mouth.

Let the air out slowly slowly feeling your belly balloon deflate and empty.

Okay inhale and all that good nourishing air all the way up up up filling your belly balloon and then slowly slowly letting it out through the circle in your mouth.

Good.

Just practice that a few times on your own filling your belly balloon and then letting it out a little bit slowly.

As we practice this deep belly balloon breathing it becomes a little easier over time so just keep at it.

Okay you did a really good job now just allow your breathing to return to normal and let's check in with the rest of your body.

In your mind I'd like you to say to yourself hey body how are you feeling right now?

Are you tense anywhere?

Are you upset?

Just take a few seconds here to check in with your body and see what's going on now.

I'll be quiet for a second to let you do that.

Don't worry I'll be back soon.

Hmm I wonder what you noticed.

If you did find a place in your body or in your emotions that feel not totally great I'd like to you to focus in your mind on that part of your body or in that emotion and just say in your mind.

Relax.

The more you practice this the more you can tell your body to relax.

Relax.

Anytime you feel upset or worried or any discomfort in your body and more and more your body will start to listen.

So let's practice that here a bit.

Inhale nice deep belly breath and then exhale relax relax.

Again inhale fill up that belly balloon all the way up to the top and then exhale relax relax.

You're doing such a good job.

Now I want you to go into your mind and imagine a stop sign.

Now this particular stop sign was made just for you so it may very well not be read with white letters like you're used to seeing.

So if this stop sign was made just for you what color would the background be?

What color would the letters be?

S T O P.

Would there be stripes or polka dots?

Sparkle or glitter?

Would there be any shapes like hearts or symbols like baseballs on it?

Take a moment now in the quiet and space of your own mind and imagine a picture of what your very own stop sign looks like right now.

I'll be back in a few moments after I let you do that.

Good now I want you to remember this stop sign.

Anytime you are feeling angry or anxious or worried or tense before you do or say anything at all I want you to take one big belly balloon breath and then I want you to imagine the sign whatever color whatever symbols are on it and this sign is gonna tell you to just stop for a moment.

So let's try to practice that right now.

Get a good picture of your stop sign in your mind now.

Take a nice big belly balloon breath and tell yourself stop.

Good.

Very good.

Now I hope you've noticed great things about your stop sign but mostly I want you to start to notice that it is magical.

Yep your personal stop sign has an actual magical powers.

When you see it from now on it will magically help you stop.

Take a few big belly breaths and tell your body to relax relax before you say or do anything and as you practice seeing your magical stop sign more and more this power to stop and relax relax grow stronger and stronger within you.

Isn't that great?

I think so.

And there is another reason this stop sign your very own stop sign is magical.

It's magical because it's actually a bus stop except there's no buses that stop there.

Can you take a guess what might stop here?

Well if you remember what we called this meditation stop sign fluffy cloud okay yes you've guessed it what stops here is a magic floating fluffy cloud.

Yep right here at your very own stop sign is a place where you can take a ride on your very own fluffy cloud.

Now some people imagine this cloud in the shape of a real cloud like the one you'd find in the sky.

Other people see it in the shape of magic carpet ride and others see it more like a cloud shaped into a car or a bus or some other sort of transportation like a boat.

Oh here it is pulling right up to your stop sign.

What does your fluffy cloud transportation look like?

Let's just take a moment and imagine what your own personal fluffy cloud the one made just for you to ride on looks like.

Again I'm gonna just take a little moment here for you to imagine your fluffy cloud ride and just a picture in your mind exactly what it looks like.

Don't worry I'll be back soon.

Okay do you see your fluffy cloud really great clearly in your mind?

Fantastic now it's time for our adventure our little trip.

So I want you to get in your mind on or in your fluffy cloud.

Remember this cloud is magic and it will always keep you safe.

So anytime you need to you can take a little ride on our fluffy cloud just by going to your stop sign it will come to you and you can get right on.

Okay so now that you're in or on your fluffy cloud it's going to travel now and remember it's controlled by the magic of your own mind so you can make it go as fast or as slow as you'd like you can make it go high or keep it low to the ground.

Whatever you'd like to do with the height and pace of your fluffy cloud is great.

Remember to put on your seatbelts and here we go.

We are gonna start moving towards your favorite place.

Someplace that you love so very much.

Someplace that makes you happy or silly or calm and at peace.

It could be some place that feels fun or cozy or a combination of all of them.

Because we are using the magic of your mind this place can be a combination of any place you'd like or it can even be a place you've totally made up in your own imagination or some place that you've heard of or seen in a movie or a book.

Let's just take a few moments to program this place into your fluffy cloud GPS.

Make sure that it knows the directions and take a few moments to tell your fluffy cloud just where it will be going today by picturing that place in your mind so it knows the way.

Okay I'll be quiet just for a few seconds again to let you do that.

Great now you're really on your way huh?

You're imagining your fluffy cloud traveling along to your special place.

Let's see what do you notice on the way?

Do you see any people or plants or trees or buildings or animals?

Do you please see places that you know?

Try to move along to your special place and just see what you can see.

Now I think I see your special place just off in the distance.

Do you see it?

Let's imagine you are approaching it right now.

What does it look like here up close in your special happy place now that you're here?

Take a good look around you on all sides of you.

Look up above,

Look down below,

Look on either side and all around.

You are in your happy place and I bet it's amazing there.

So here's what I want you to do.

I want you to stay here for as long as you want.

You can rest or play or make something.

You can be here alone or with your favorite people.

Anything you'd like to do here in your imagination in your special place is great.

Now I'm going to give you just a few minutes of quiet to be in this special happy place through the magic of your mind and before I return to take you back you can decide if you'd like to stay a little bit longer.

And if you do you can just stop this recording and then turn it back on to return whenever you're ready.

Okay?

So enjoy your time here in your happy place and don't worry I'll be back soon in a few moments when it's time to go back to your stop sign.

Okay friend,

Are you ready to go back now?

Remember if you're not you can just pause this recording and then turn it back on when you are ready.

Okay so it's time to go back.

So let's get back in or on our fluffy cloud but this time the magic is that at the count of three it will instantly transport you back to your stop sign.

Ready?

One,

Two,

Three.

Okay you're back where we started from at your stop sign.

Remember that stop sign is exactly where you need to go in your mind whenever you feel anxious or angry,

Overwhelmed or upset.

Just go there and call your fluffy cloud to come take you to your happy special place.

The more you practice the more the magical power to allow your body to relax,

Relax.

When you go there will get greater and greater.

Okay now a little more magic to end our meditation today.

When I count to three you are gonna be magically transported back to noticing where you are sitting or lying down.

Ready?

One,

Two,

Three.

You're back.

Now let's just check in with our bodies a little bit now taking one final great big belly balloon breath.

Inhale and exhale.

Fantastic.

You did a great job today and I hope you enjoyed our little stop sign fluffy cloud imagination and venture.

Thank you for joining me today.

Whenever you're ready you can now open your eyes and return to the rest of the day or if it's bedtime simply turn off this recording close your eyes again and snuggle in for a very very restful sleep.

Maybe dreaming about your fluffy cloud and your happy place.

I'm so proud of you friend.

I hope you'll join me again soon for another stop sign fluffy cloud adventure.

Until then bye for now.

Reviews

This is WONDERFUL❣️ I can’t wait to share it with my Grandchildren! 🙏🏻💕