Kids Happiness Meditation (5 - 13 years)

This meditation will leave kids smiling on this inside and out! It includes a smiling body scan and opportunities for kids to reflect on people and things in their lives that make them happy. A perfect meditation for parents to do with their kids in times of stress, uncertainty, change or just anytime you feel like sharing a moment of happiness with your kids.

Transcript

Hi there and welcome to this happiness meditation for kids.

So let's start by getting super comfy.

Maybe you are sitting up,

Maybe you are lying down.

You can grab a blanket if you like to make sure you are feeling warm and cosy.

This is a happiness meditation after all.

Before we close our eyes I want you to have a look around the room you are in.

Just noticing different shapes,

Different colours,

Even different textures.

I wonder if you have noticed something new or are seeing something with fresh eyes as if it's the first time you have ever seen this thing.

Noticing anything in your environment now that makes you feel happy.

Perhaps it's a comfy couch,

Your bed,

A special book,

Toy or instrument.

Maybe it's a photo on your wall that makes you smile.

Maybe you can see a beautiful tree out your window.

Perhaps it's the person you are doing this meditation with who makes you happy.

I wonder if you can feel this sense of happiness anywhere in your body.

Maybe your breath feels nice and relaxed.

Maybe your tummy feels warm.

Maybe you just feel content to be here right now.

So now if you like you can gently close down your eyes.

Let's spend a few moments focusing on our breath.

Why don't you take a few nice deep breaths in all the way into your tummy.

See if you can make a sort of sighing sound as you let the air out.

Can you do this a few more times for me?

Great,

Well done.

I'm hoping that now you are feeling a little bit more relaxed.

Now let's see if you can notice the feel of the air as it enters your nose.

I wonder is it warm or cool?

Now how about the air as it leaves your mouth?

What does it feel like?

Does your body move when you breathe?

If so which parts of your body move?

Sometimes being a kid can be really busy.

Your lives are pretty full with school,

Sport,

Music,

Drama,

Friends and family.

Sometimes it's nice to just take a bit of time out to relax,

To thank your body for all the work it does for you each day and to feel happy.

So now we are going to see if we could make each part of our body smile.

This may seem a little weird but don't worry,

There is no right or wrong way of doing this.

Just do whatever feels good for you and of course you can use your imagination too.

So are you ready to make your whole body smile?

Great.

Beginning with your feet,

Do they feel warm or cool?

Noticing all ten toes,

Perhaps giving them a wriggle.

Feeling grateful for our feet,

For taking us where we need to go each day,

For helping us run,

Jump,

Ride and scoot.

Letting your feet smile.

Noticing your lower legs,

Can you feel where the back of your legs meets the surface they are resting upon?

Do they feel nice and relaxed?

Noticing your knees,

The front and backs of your knees.

Can you feel a space behind the back of your knees?

Is it warm or cool there?

Noticing your upper legs,

Any sensations where they come in contact with the surface that supports it.

Letting your legs relax.

Letting your legs enjoy this opportunity to just lie still and rest.

They have been busy all day.

Letting the whole of your legs smile.

Noticing your hips,

Letting them feel relaxed and soft.

Letting the hip bones soften into the shape of a smile.

Remember,

We are using our imagination here.

Your tummy taking a nice deep breath in and out.

And as you breathe out,

Can you feel your tummy soften and relax?

Can this feeling of calm make your tummy smile?

Noticing your chest and your lungs,

Feeling them get bigger as you breathe in.

Can you feel happy and thankful for this clean air we breathe in that provides our bodies with energy and life?

Can you let your chest smile with each new breath into your lungs?

Noticing your shoulders,

Allowing them to relax from the inside out.

Can you imagine a smile forming from one shoulder over to the other,

Making the whole front of your body feel warm and happy?

The whole front of your body is smiling now.

Noticing your arms,

Allowing them to rest heavy and relaxed by your side.

Can your arms rest in the shape of a smile?

Remember,

It's okay to use your imagination.

Your hands and your fingers,

They do so much for you each day.

Writing,

Drawing,

Throwing,

Catching.

Give your fingers a wiggle.

As you wiggle them,

Can you imagine they are drawing a whole lot of tiny little smiles,

One for each of your fingers?

Moving up your neck to your head,

Can you relax your whole head now?

Can you picture in your mind's eye a big smile?

Your mouth,

Teeth,

Gums and tongue.

Can you let your whole mouth become relaxed?

Maybe it feels a bit weird,

But just see how you go.

Your lips,

Can you turn them slightly upwards?

Yep,

You got it,

Into a smile.

Letting your lips smile.

And what about your eyes that allow you to see colours,

Shapes,

Faces of your family and friends?

Can you whisper thank you eyes for all you see?

Can you relax your eyes into a smile?

And what about your eyebrows and your forehead?

Can you imagine them getting all soft?

In this softness,

Can you see a smile?

Can you imagine your whole body smiling now?

Your whole body feeling warm and relaxed.

Your body feeling happy.

I wonder what things in your life make you smile?

I wonder which people in your life make you smile?

I am going to ask you some questions now.

You can answer these in your head if you like.

Who in your life do you love?

Can you send them a smile?

Who in your life makes you laugh?

Can you send them a smile?

I wonder if smiling and feeling happy had a colour for you,

What colour would it be?

Can you picture this colour now in your mind?

As you breathe in,

Can you imagine the air is this special colour of happiness,

Your special colour of happiness?

As you breathe in this colour is filling your chest,

Your tummy,

Your legs and your arms.

You are filled with this colour of smiles and happiness.

How does your body feel now being filled with this special coloured happiness?

I wonder if there is someone in your life who you would like to share this with.

Picture them in your mind and imagine them receiving your special colour.

Does it feel good to share your happiness with someone else?

Remember it's possible to help yourself feel happy anytime you are feeling a bit tired,

Worried or even grumpy.

All you need to do is imagine your special happy colour and to take a few deep breaths making sure that every time you breathe in you are breathing in your special happy colour.

And remember also that if someone you love is feeling a bit sad,

Worried or even grumpy you can send them some happiness too by sending them some of your happy colour.

So let's finish now with a nice deep breath in and out.

Give your fingers and toes a wiggle if you like.

Have a nice big stretch.

And when you are ready you can open your eyes or if you are tucked up in bed you may like to drift off to sleep feeling happy and relaxed.

Reviews

This was so helpful for my 7 year old son, thankyou so much. We both loved it. Cxx

Lovely! Very relaxing. My kids and I loved it. Thanks🩷🌈🥰✨

Amazing

Both my son and I loved this!

This made me feel happy from, Lilly, and I’m 10 years old.

helped my little one sleep nicely :)

just what i needed... beautiful meditation, thank you!

My 3yr old & I loved this - thanks🙏🌸

Listened to this with my 9, almost 10 year old grandson. He was receptive and liked the concepts. Thank you, L.

My first meditation with my 8 year old son! Thank you 🙏

Thanks soooooooo much that was 😉 amazing!!!
I am so calm and about to fall asleep 😴

With vale and Natalia en Atitlan!!!

Awesome. 8 yr old loved it

I loved it! ❤️it was soooo happy! Made me smile 😃 😉

A sweet meditation. I enjoyed doing it too. I look forward to sharing this with the kids in my life.

"It makes me so happy when I'm feeling mad! I love my happy color, it's pink!" - My 3 year old daughter :)

Thank you a little unspecific in the beginning but It got smoothed out as we Went on thank You.🙏🏻😄 One of my Favorites.

That was fun with my boys!!! I love having my own happiness color & I love knowing theirs❤️

My kids both loved this!

Simple yet sophisticated. No “Motherese” voice as one may expect. Exceedingly well done. Grown ups may experience a visit from the child within.