Hello and welcome to another session of mindfulness meditation and calm breathing for kids.
Please take your seat,
Sit nice and comfortable,
Back straight,
Head up,
And take a big slow breath in through the nose and out through the mouth.
In our last session we played around with mindful hearing.
We took a seat,
Got super silent,
And then put our listening ears on and did our best to hear absolutely everything we could.
Remember,
If we're ever feeling bored,
We can close our eyes and turn our attention to a super focus onto what we can hear,
And we can start labeling the things.
Maybe it's a dog or a rooster or a car or some talking.
Who knows what we will hear?
And we also played the bell game,
Where I'll ring a bell and you'll do your best to listen until you couldn't hear the bell anymore,
And then you put your hands in the air.
Let's play it one more time right now.
You ready?
Did you hear when that bell finished?
Are your hands in the air?
Great work.
Okay,
So today we're going to be looking at mindful movement.
This is going to give you the ability to get super controlled and super focused on our movements.
And we're just going to do that first movement again.
We're going to very slowly and very carefully raise our hands up,
Up,
Up,
Up,
Up,
All the way up above our head.
Let's do that right now.
You ready?
And you ready?
And up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up.
Hold them up there.
Hold them.
Push high,
High to the ceiling,
Super high and relax.
And let's do that again.
You ready?
We're going to push our hands up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
Up,
High pushing up and relax.
Okay,
This time we're going to put our hands up,
Up,
Up,
But we're going to do it super slow motion.
We're going to go super slow as we put our hands up as high as we can.
Are you ready?
Super,
Super,
Super slowly.
Raise your hands up,
Up,
Up,
Up.
Keep going,
But super slow.
Move as slowly as possible.
All the way up,
All the way up,
All the way up and hold them.
And then very super duper,
Super slowly.
Let them fall super slowly and let them rest back on your lap.
How'd you go with the super slow motion movement?
I know when I do this,
It can be super hard because you just want to rush ahead.
But by practicing slow,
Mindful movement,
We get to be able to focus.
We learn patience and we get control of our body.
So we're going to do it again,
Super slow,
Even slower than what we just did.
But not only are we going to do it slow,
We're going to put our attention onto what our body feels.
What does our arms feel like when it's raising?
What does our back feel like?
What does our head and our hands feel like when it's raising?
And then when our hands are coming down,
We're going to feel what it feels like for them to come down and rest on our laps.
So once again,
As slow as possible,
Raising your arms up,
Up,
Up,
Super slowly and feel what your body feels.
Keep raising it slowly and feel what your arms feel like.
Feel what your hands feel like as it's raised.
And when they get to the top,
Hold them there and just feel what that feels like.
Now,
Very slowly,
Very gently,
Let your hands come back down onto your lap super slowly and feel what it feels like as they're coming down.
What do your hands feel like in your arms?
And when they come to rest on your legs,
Do you feel,
How do you feel?
Great work.
This is one that you can practice by yourself.
If you're ever alone and you're looking for something to do and you want to get super focused and super control over your body,
Just one arm raise,
Just up,
Up,
Up,
Up,
Up,
Super slowly,
Focus on what you can feel and then let it fall super slowly,
Focusing on what you can feel.
Okay,
So now onto the next mindful movement activity.
For this one,
You're going to need a little bit of space,
Some space that you can take,
Oh,
I don't know,
Maybe 10 steps.
This could be outside or inside.
And what you need to do is mark down the starting and the finish line,
Maybe with a couple of toys or some chalk or some tape,
Or if there's already some lines on the ground,
You can say,
That's the start line,
That's the finish line.
You can be inside or you could be outside,
As long as you've got enough space to take about 10 steps.
These can be taken in a straight line or in a circle,
Either one is fine.
So if you need to,
Pause the recording now and set yourself up in an area,
Okay?
All right,
So starting on that starting line,
I want you to take a big slow breath in through your nose and out through your mouth.
Are you ready?
Let's do it.
So now what we're going to do is a little bit of a slow race.
Now a slow race is a little bit different from the normal races.
Our goal isn't to get to the other side as quickly as possible,
It's to get there as slowly as possible.
But the one rule is you're not allowed to stop moving,
Okay?
So when I say begin,
You're going to start walking very slowly from the start line to the finish line.
And you're going to walk slowly as possible,
But you're not going to stop.
Are you ready?
Begin.
Super slowly,
Start walking to the other side.
Slowly,
Slowly,
Slowly,
Slowly.
Keep going all the way to the end.
And when you get to the end,
Super slowly turn around and face the other side.
Okay,
So this time on your way back,
You're going to go super slowly again,
But you're going to feel your feet.
You can draw your attention to your feet as they're leaving as they're leaving and coming back to the ground.
Feel your heel,
The ball,
And the toes of your feet picking up and putting them back down again.
I'm going to do this one with you.
I'm going to move my right foot first,
Super,
Super,
Super slowly,
Picking it up off the ground.
I'm moving it forward and then I'm gently and slowly placing it on the ground.
I can feel the heel and the ball and the toes of my foot.
And now I'm going to focus on the left foot.
I can feel the heel and the ball and the toes of the feet.
I'm going to keep focusing on our feet all the way as we move across to the other side.
Great work.
Now,
Turn around and we're going to go back one more time,
But this time we're going to feel our body as it sways from side to side as we're moving.
We're going to feel our balance as we walk across.
Once again,
We are doing a slow race.
We're trying to go as slowly as possible.
Race.
We're trying to go as slowly as possible.
This time when we're walking,
We're focusing on how our body leans from side to side.
Are you ready?
Begin.
So as you're walking across super slowly,
Feel your body leaning from side to side,
Side to side as you walk super slowly.
Keep going as slowly as possible,
Feeling your body swaying from side to side.
Great work.
Okay,
For the final slow race back,
You're going to do a super slow race and you're going to feel your feet slowly picking up from the ground and coming back to the ground,
The heel,
The ball and the toe.
And you're also going to focus on the swaying from side to side.
Okay,
You're going to focus on all of those feelings.
Are you ready?
Begin.
Super slow walking,
Feeling those sways from side to side,
Feeling your balance,
Feeling the ground as your foot comes to the ground,
Feeling the ground as your feet come back to touch the heel,
The ball,
The toe,
The heel,
The ball,
The toe,
Swaying from side to side.
Great work.
This has a lot of cool benefits.
If you want to get really good at doing cool moves,
Or playing a game or doing some sport,
If you really super focus on how your body is moving,
Sometimes that can help you to learn and do it a lot better and a lot quicker.
It can also help you to explain if something is hurting.
You simply close your eyes and feel your body and you can explain very clearly,
Very accurately exactly where and what is hurting.
And that way you can tell your parents or your carers or your teachers what's up and they can help you.
Now remember,
If you have any questions about mindful walking,
You can get the person with you to ask in the classroom and I will answer that question for you.
So take one big slow breath in through the nose and out through the mouth.
Now raise your hands super slowly up to the sky as slowly as possible and feel whatever you feel.
Are you ready?
Super slowly up,
Up,
Up,
Up,
Up,
Keep going super slow,
All the way up and gently let them come to rest.
And tell me,
How does your body feel right now?
Great work and I'll see you next time.
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.
