Kids Letting Go Of Worries Meditation (5 - 13 years)

Just like adults, kids have things they worry about. Often kids don't have the words or desire to talk to us parents about these things. This is a wonderful meditation to help kids identify and let go of any worries, frustrations or stresses they have, all without having to talk about them! A lovely meditation for parents or carers to do with their kids.

Transcript

Hi,

I'm really happy to be here with you today.

Let's start by making sure we are really comfy.

Perhaps you might like to shuffle around a bit so that your body feels good,

Or you may like to cover yourself with a blanket or something cosy.

Closing down your eyes now if you like.

Just taking a moment to notice any sounds around you.

Perhaps you can hear sounds far off in the distance.

Now what sounds can you hear that are closer to you?

I wonder if you are making any sounds.

Maybe if you listen closely you can hear yourself breathing.

Then you take three nice deep breaths in and out in your own time.

When you are finished you can just breathe normally again.

That's great,

Well done.

I wonder if you can feel the air as it enters your nose.

Is it warm or is it cool?

Can you feel the air as it leaves your mouth?

Does this air feel warm or cool?

Does your body move when you breathe?

If it does,

Which parts of your body move?

Taking three deep breaths in and out again now in your own time.

Just breathing normally again now.

When you breathe out can you try and relax a little?

Can you relax your shoulders,

Your tummy or your legs?

Growing up can be full of ups and downs.

Being a kid is busy.

There is school,

Homework,

Sport,

Music,

Drama,

Friendships and family to think about.

When life is busy and we have lots of things going on we can sometimes feel a bit worried or concerned.

Maybe we may even feel frustrated or grumpy.

Perhaps you may feel grumpy when your parents ask you to help around the house,

To do the dishes or to clean your room.

Maybe you feel frustrated when homework means less time for fun and the things you love.

Maybe you worry about your sporting abilities.

You may worry about how you will go in your next match,

Competition or sporting event.

Perhaps you are working on a school project or assignment and you have been thinking about all the things you need to do in order to get it done.

Maybe there is some stuff going on with your friends.

Maybe you are feeling a bit confused about friendships at school.

I wonder if there is a test coming up at school or a concert you are feeling a bit nervous about.

Sometimes your worries are in your head.

You end up thinking lots and lots about something,

For example an upcoming test or school camp.

Sometimes you can even feel worries in your body.

They may feel like a funny pain in your tummy or a weird feeling in your chest.

Sometimes people describe it as butterflies in your tummy or a sinking feeling.

Have you ever had these feelings?

Sometimes worries can feel really loud and sometimes worries can feel really soft.

Having worries or feeling frustrated is perfectly normal.

So is feeling nervous before you try something new.

Even adults feel nervous sometimes and also have things that they worry about.

Often these feelings just come and go like clouds passing in the sky.

Other times these feelings just hang around for longer than you want them to.

In this meditation we are going to practice letting go of some of these feelings.

Let's see if we can make them smaller.

Let's spend a moment now thinking of some common worries that kids have,

Both big and small and you can see if any of these seem familiar to you.

Do you ever feel nervous before trying something new?

Perhaps a new sporting activity after school?

Do you ever feel worried about a test or a project you are doing at school?

Do you ever feel a bit confused about your friendships?

Do you ever feel grumpy about all the jobs your parents make you do?

Now let's spend some time seeing if we can make these worries or frustrations smaller.

The first way we can make our worries seem smaller is to breathe them away.

Did you know that you can actually breathe worries out of your body?

Pretty cool huh?

Would you like to give it a try with me now?

Okay so first can you think about something that is worrying you at the moment?

Maybe it is something we have already talked about or maybe it is something new.

Let's take a nice slow deep breath in and a really slow gentle breath out.

Let's do this again but this time when you breathe out can you imagine you are breathing out the worry?

Let's do this again three more times now.

Each time you breathe out through your mouth can you imagine your worry floating out of your body into your room and then travelling off far,

Far away?

How did you go breathing your worry out of your body?

Do you feel any different now?

Another way to let go of your worries or frustrations is to imagine putting your worry inside a coloured balloon and then letting it float off into the sky.

Let's give this a go together.

Is there another worry you have that you would like to make smaller?

If you can't think of one that's okay,

You can just use the same worry as you had before.

Okay,

Now let's have a think about what colour balloon you would like to put your worry into.

Got it?

Okay great.

Now can you imagine blowing up this balloon in your mind?

Imagine each time you breathe into your coloured balloon it is filling with your worry.

When your balloon is full let it go into the sky.

Watching it float.

Watching it getting smaller and smaller.

As this balloon drifts off into the sky so does your worry.

Your balloon is drifting so far away now you cannot even see it.

Goodbye balloon,

Goodbye worry.

How do you feel now after letting some of your worries and frustrations go?

Maybe you feel relaxed.

Maybe you feel happy.

Maybe you feel light and free.

You can use either of these ways of making your worries smaller whenever you need to.

So remember if you are ever feeling worried or frustrated you can take a few deep breaths and as you breathe out imagine your worry leaving your body.

Or you can imagine filling a balloon with your worries and watching it float away far off into the distance.

You can do this when you are on your own or even when you are at school or with friends.

No one will even know.

So let's finish this meditation with one nice deep breath in and out.

Give your fingers and toes a wiggle now.

Maybe you feel like having a stretch.

Gently you may open your eyes or drift off to sleep if you like.

Reviews

❤️🙏☮️😁

That meditation was really nice. I let go of a worry I had with my friends thank you so much.🙂

Excellent for children open to meditation and managing their worries.

I love it 💚

Splendid. After I called over my daughter over and whispered in her ear: “what colour was your balloon?”

Golden moments. Thank you.

Amazing! I let my 7- year old sister trie, and she feels amazing!

Thank you so,so much for this lovely meditation you made.

Wonderful! Thank you.

Thank you for this wonderful practice, my 11 year daughter loved it, I did to!

My fifth grade students love this!! They say, "it's so peaceful." "I like her voice." "The music calms me down." Thank you!!

Will share that 🙏

Very helpful. I will use this with my daughter & my students...thank you!

I'll have to see how my kids go with this. Not sure my very literal 10 year old will find it easy, but I'll see!