Feel Safe And Loved

This 19-minute, Amrit-style meditation is for toddlers to elementary school-aged children. The meditation allows children to develop mindfulness and connect to that place within themselves where they are always loved and safe.

Transcript

Close your eyes and be really still and very quiet,

Quiet as a mouse.

We're going on a magical journey to a very special place deep inside of you.

Are you ready?

Here we go.

Take a big breath in through your nose and let your belly fill all the way up like a big balloon.

Now let the air escape through your mouth,

Making the sound of haa as you let your belly fall all the way down again.

Let's do that again.

Take a big breath in through your nose,

Filling your belly with air,

And now let it all out through the mouth as you make the sound of haa.

One more time.

Take a deep breath in through your nose,

Fill your belly all the way up,

And let it out as you make the sound of haa.

Feel your belly go all the way down again.

Now be very still again,

Very still and very quiet.

Feel safe and comfortable and feel happiness in your whole body,

Like you're wrapped in a blanket of happiness.

Now we're going to tighten muscles in our body.

Keep your eyes closed and make fists with your hands.

Squeeze your fists as hard as you can,

Like you're squeezing a lemon.

Squeeze really,

Really hard.

Keep squeezing and now let go.

Let go of the fists and let your hands rest back on the floor.

Feel the tingling in your hands.

Now spread your fingers as fat and wide as you can,

Even more.

Keep holding them that way and now relax them.

Let your hands completely relax and feel all the tingling that you've made.

Now lift your right leg a little off the floor and hold it up.

Don't let it touch the floor.

Keep holding it.

Keep holding it and then drop it down and feel all the tingling in your leg.

Now lift up the other leg.

Hold it up.

Don't let it touch the floor.

Keep holding it.

Just keep holding it and let it drop down on the floor and feel all the tingling in that leg.

Now squish up your face,

Your whole face tight and squished up.

Keep squishing it up.

Keep holding it and let it go.

Relax your whole face.

Let it feel soft and smooth.

Now bring your whole body into your attention and squeeze and tighten every muscle.

Squint your eyes and stick out your tongue.

Curl your toes and make fists and squeeze every muscle in your body even tighter.

Now let it go.

Feel your whole body.

Just relax.

Heavy and soft.

Feel the floor holding the whole back of your body and just let the floor hold you.

Let it carry you.

Now is the time to get any wiggles or squiggles out before I ask you to be very still again.

Settle in and make sure you're really comfy and cozy.

You can cover yourself with a blanket and maybe put something over your eyes.

But this is not nap time,

So don't fall asleep.

Always listen to the instructions and the sound of my voice and know that it will keep you safe and protected.

Now be very still.

Don't move a muscle.

Feel your body so heavy that it is sinking down,

Melting into the floor.

Let all those thoughts in your head sink down too into a very quiet place.

Now you are in a very special world,

A magical safe place deep inside yourself,

A very special world for you to explore.

Imagine you are holding a dandelion.

After it is turned to seed,

It's perfectly round and looks soft and fluffy.

As you breathe in through your nose,

Fill your belly with air,

Letting your belly get really big like a balloon.

And then as you let the breath go,

Let it go out of your mouth,

Pretending to gently blow on the dandelion and imagining with your eyes closed some of the seeds starting to flitter away and float in the air.

Take another big breath in and as you blow back out,

Blow on the dandelion,

More seeds floating into the air.

Watch them in your imagination as they float away in the wind.

Try to make your blowing breath last as long as you can,

Long and slow.

Take one more deep breath in,

Fill your belly really big and then slowly keep blowing on the dandelion.

Until all the seeds float away.

Now rest,

Be very still and very quiet.

Rest in a place that's totally quiet,

Where you are safe and happy deep inside yourself.

Imagine now that there is a marble resting on the very top of your head.

It begins to roll down from the top of your head to your forehead and it stops.

Right between your eyebrows and begins rolling again down the bridge of your nose and over your mouth,

Down to your chin.

Rolls down your chin to your throat and from your throat to the middle of your chest.

It starts rolling again and lands on your belly button and turns to roll to your right hip,

Down your leg to your right knee,

Down your shin to your ankle and then feel the marble roll down onto the top of your big toe and then to the top of your second toe and your third toe and your fourth toe and down to your pinky toe and then the marble begins to roll back up to your right ankle and your right knee,

Your right hip,

Back to your belly button and over to your left hip.

Back to your belly button and over to your left hip,

Down to your left knee and to your left ankle,

All the way to the tip of the big toe on the left side and to the second toe,

To the third toe,

The fourth toe and the pinky toe.

Feel the marble roll from the pinky toe back up to the ankle,

Back up to the knee and to the hip,

Back into your belly button,

Rolling up right over your heart,

Up onto your throat and up to your chin,

Up over the bridge of your nose,

Back between your eyebrows.

Be as still as you can and feel the marble resting between your eyebrows.

Be perfectly still and perfectly quiet.

Now feel your whole body is very,

Very heavy,

As heavy as a large rock,

Not moving.

You are so heavy that you are sinking into the floor,

Melting,

Sinking into a very silent and deep place,

Further and further away from the sound of my voice,

With each breath out,

Sinking down deeper.

Now let your body get light,

So light that it feels like you're floating in the air,

Your whole body,

Completely weightless and empty.

Feel yourself simply floating.

Now we are going to listen very carefully.

To listen,

You have to be as quiet as you can and pay attention.

See if you can hear any sounds coming from your right.

Notice the sounds that are easy to hear.

Now try to notice other sounds,

Sounds you don't normally notice.

Pay attention.

Now see if you can hear any sounds coming from your left,

Starting with sounds that are easy to hear.

Now notice if there are other sounds,

Quieter sounds further away.

Pay attention to those.

Now make your hearing as wide and as big as possible.

See if you can hear all the sounds at the same time.

Let everything be the same as everything else.

Nothing sticking out,

Hearing all the sounds equally.

Now be empty,

Like a big blue sky.

Pretend you are the sky.

Notice that as the sky,

You can watch clouds come and go.

And in this special place,

You can watch everything come and go.

Come and go.

In this special place,

You can put your wishes into the invisible sky and let them come back to you.

Make a wish and repeat it to yourself,

Silently in your head,

Three times now.

Know that your wish has been received and is being acted upon,

And there's nothing else for you to do.

Simply let it be done.

Now let someone in the sky who loves you come and visit with you.

Feel them with you now.

They have a special secret message just for you.

Let them whisper it in your ear.

Know that you are always loved.

Know that you are always surrounded and protected,

Wherever you go and whatever you do.

Touch your thumb and pointer finger together on both hands.

Any time you want to come back to this special place,

You can use this magic sign as a reminder of this message.

Keep your eyes closed and begin to wiggle your fingers and toes.

Bend your knees and pull them into your chest,

Wrapping your arms around them and giving yourself a big hug.

And now rock from side to side.

Roll over onto your right side and curl up in a ball.

Be still and keep your eyes closed.

Feel calm,

Safe,

And warm and fuzzy all over.

See if you can remember the secret message that was whispered in your ear.

Now use your hands to press yourself up to sit with your eyes still closed.

Put your right hand on your heart and feel how quiet your heart is.

Be so still you can feel it and feel happy in your heart.

Know this special place is always here for you,

Any time you want to come to it.

And now you may open your eyes.