Hello,
And welcome to the next session of mindfulness meditation and calm breathing for kids.
Let's take a seat and take a big slow breath in through the nose and out through the mouth.
If you remember,
In the last session we learned all about visualizations.
We imagined a glowing ball of energy just above our head filled with a color that made us feel good.
A color of healing.
A color that we chose that felt like healing,
Felt like growth,
Felt like happiness.
And then we imagined it entering our body and going all over us and just making us feel so good.
On our in-breaths we breathed in the color and when we breathed out we let go of all of the tension and all of the sores and anything else that was bothering us.
Let's do three slow breaths like that.
When we breathe in we're going to imagine that ball of colorful healing energy entering our bodies,
Going wherever it needs to go.
And then on the out-breath we're going to imagine everything that we don't want just leaving us.
Leaving us happy and healthy and content.
Let's do it right now.
Great work.
Okay so today we're gonna have a little think about other people and about how we feel about other people.
I don't know about you but most of the time with most people I have a great time.
I really connect with them.
I have fun.
I play.
I chat.
I laugh.
We do lots of fun stuff.
But sometimes some people,
Some of the time,
Can get a little bit annoying.
A little bit frustrating.
And sometimes they can even hurt us.
And that can leave us feeling,
Well it can leave us feeling a little bit upset can't it?
So one of the things that I like to do for myself and with my family is practice something called loving kindness.
What this is,
Is us sending some positive wishes,
Some good feelings to the people in our life,
To the people in the world,
To everyone.
We send them some positivity.
We send them some love.
We send them some kindness.
With the hopes that it will help us to make sure that we're treating other people better.
In the hopes that it will help them to heal,
To grow,
To connect as well.
There's that saying that if you're angry the only one it hurts is you.
Because the other person doesn't actually feel that.
And even if they did,
We don't really want to hurt someone else.
We don't really want to upset them.
Even if they've done something to us.
Because if you upset someone else,
Then they might want to upset you.
And then it just gets worse.
Imagine if someone broke your toy.
And in order to get revenge,
To get them back,
You broke their toy.
But now they're annoyed at you aren't they?
And what might they do?
That's right,
They might break another one of your toys.
And then,
To get them back for that toy,
You might break another one of their toys.
What would happen if that kept going on?
What would happen if you kept breaking each other's toys?
Well,
If you didn't stop,
Soon,
Neither of you would have any toys to play with.
That wouldn't be good at all,
Would it?
In that moments of anger,
In that moments of upsetness,
It could cause both of you to be left with no toys.
So,
Surely there's a better way.
Surely there's a better way to move on,
To let go of that anger.
And there is.
It's doing some calm breathing and practicing loving-kindness.
So,
We're going to start practicing with people we know in our life,
And then we're going to move on to some other people.
So,
Take a seat,
Take a big slow breath in through the nose and out through the mouth,
And let's begin.
Okay.
So,
Close your eyes,
And I want you to imagine someone in your life.
Someone that you have an uncomplicated relationship with.
Someone that,
Most of the time,
Most of the time,
Makes you happy,
And feels good,
And you play with.
Could be a brother,
A sister,
Or a friend,
Or your parents,
Or your carers,
Or a grandparent,
Or a favorite teacher.
Someone that,
Most of the time,
Makes you feel good.
I just want you to picture that person.
Can you see them in your mind's eye,
Or can you hold the energy of them in your heart?
Now,
Holding the image of that person in your mind,
I just want you to send them some good feelings.
You could say in your head,
May you be happy,
May you be healthy,
May you have fun.
Or,
You could just think these things.
Send them some love,
Send them some positivity,
Send them some good feelings.
Or,
You could imagine a color,
A color of loving kindness,
Of beautiful healing and happy energy,
And you could picture that person being surrounded by that color of loving energy,
Whatever color that is for you.
You're doing a great job.
So now,
If you want to,
You can keep that same person in your mind,
Or you could choose a new person,
Someone else,
Whoever you like.
Once again,
Picture them in your mind,
Or hold them in your heart,
And say,
May you be happy,
May you be healthy,
May you feel good.
Or,
You could just think those things.
Or,
You could imagine that big ball of colorful energy,
Covering them,
And loving them,
And making them feel good.
Okay,
So now we're going to change it,
And I want you to send some loving kindness to yourself.
With your eyes closed,
Just imagine a picture of yourself in your mind,
Or in your heart,
And I want you to send these feelings of loving kindness to yourself.
May I be happy,
May I be healthy,
May I feel good.
And you can imagine that colorful,
Beautiful,
Healing light,
Covering that image of you,
Making you feel better.
Great work.
Now,
You can keep going with yourself,
Or we can do one last one.
And this time,
I want you to imagine everyone,
The whole planet,
Every single person.
I know it could be quite hard to imagine every single person,
So picture the whole world,
The big blue ball,
However you imagine it,
And say,
May you all be happy,
May you be healthy,
May you all feel good.
And imagine that big,
Beautiful,
Colorful,
Healing light energy,
Covering the whole earth,
Filling it up to the brim,
And everyone on earth feeling amazing,
And good,
And happy.
Well done.
Take a big,
Slow breath in through the nose,
And out through the mouth,
And open up your eyes.
This loving kindness,
This friendly wishes,
Is something that you can do whenever you like,
Whenever you're feeling like you want to just feel good.
It feels good to feel good about other people.
It feels good to wish other people well.
And,
Like I said,
If you're feeling especially frustrated with someone,
Sometimes,
Some people enjoy doing a loving kindness meditation,
Directing the energy towards them.
It can help them to let go of little things,
And that way you're not holding on to anger,
You're not holding on to upsetness.
I'm not saying you should just let people do whatever they like,
Not at all.
But what I am saying is that if you get into a disagreement with someone,
And you want to let go of that issue,
You want to move on,
You want to get back to the way it was,
Do some loving kindness meditation on them.
Hold them in your mind,
Send them good wishes,
Send them that colourful healing energy,
And hopefully that will help you to feel better about that person,
To forget the little annoyances that occurred,
And to get back to the friendship that you had.
If you have any questions about loving kindness meditation,
Get the person that's sitting with you to ask in the classroom,
And I'll do my best to answer it as soon as possible.
Have a great day.
Hey there,
I just wanted to let you know that this track was from my course,
Mindfulness Meditation and Calm Breathing for Kids.
It's out now,
And you can check it out on my profile.
Enjoy.
