Welcome to this Kids in Nature Breathe In meditation.
My name is Jessica Amos.
I am founder of Stay With Yourself,
The practice of being who you are,
Where you are.
To start this meditation,
Find a lovely spot outside to sit down,
Close your eyes and relax.
If you need more time to get outside and to make yourself comfortable,
You can pause this recording and press play when you are ready.
Now that you are comfortable,
Let's start with a short breathing practice to relax our bodies further.
Bring awareness into your breath,
Your inhale,
Your breath coming in and your breath going out,
Your exhale.
And start breathing a little deeper,
Breathing in through the nose and out through the mouth.
And what really helps sometimes is if you imagine your tummy is an empty balloon being filled with air,
You take a deep breath in and you fill your tummy that empty balloon with air.
And then when you exhale out through your mouth,
You can imagine that your tummy,
The empty balloon is softening and releasing tension.
Breathe like this several times,
Deeply in through the nose into your tummy,
Expanding with air,
Exhaling through the mouth.
Nice and slow in through the nose into your tummy,
Exhaling out through the mouth.
You can relax your shoulders,
Relax your legs,
Relax your face and just feel yourself sitting here outside,
Beautiful nature.
Sitting outside and letting nature guide us into the present moment is very calming and soothing for our hearts,
Minds and bodies.
With your eyes closed,
Continue just breathing in this fresh,
Fresh outside air.
Feel how cool it is going in through your nose and down the back of your throat.
Feel how the air is warmer when you exhale as it comes back out.
How your body breathes air in and changes it down in your tummy.
And then when you exhale,
It's different.
As you sit here and breathe,
I want you to notice if you smell anything,
What's the air smell like?
Are there any scents coming from nearby?
Anything from far away that you smell that's coming towards you?
If there is a slight breeze,
Sometimes you can smell even more things on the breeze,
Picking up scents from farther away and carrying them straight to your nostrils and then away again.
Breathe here just smelling the air.
What does fresh air smell like?
And if you're near the ground,
You can put your nose right up against the dirt or in the grass.
Take a deep breath in.
What does the earth smell like when you get up close and you smell it?
If there's anything else nearby you that you'd like to smell,
Feel free to move around a little bit.
Smell anything in nature that's close to you,
Whether it be the ground or a rock or some bushes,
Tree,
Flowers.
And if you're having trouble finding something to smell,
You can even just smell your own arm.
You can smell yourself because you are a part of nature too.
As you sit out here in nature,
You can pretend to be a tree or a rock.
Breathe in deeply.
Take these scents deep into your tummy,
Expanding and exhaling.
If there's something in particular that you're really loving the scent of,
Go ahead and just spend some time sticking your nose really close and breathing it deeply in and letting it become a part of your body on the inside.
In through the nose,
Deep breath.
You can do this practice anytime,
Anywhere.
If you're getting distracted or you just need to take a moment to calm down,
You can just close your eyes wherever you are and take three deep breaths in through your nose,
Down into your tummy.
And exhale.
And inhale.
And exhale.
Inhale.
Exhale.
And notice the things that you smell in the air.
It's very calming to be present in this way.
Thank you for sharing your meditation practice with me today.
Until next time,
May you stay with yourself today and always.
