Welcome to these relaxation meditations for your children! We really hope you and your children enjoy taking time out together.

Introduction for parents 

This series of meditations is designed for you to listen to with your children. There is no right or wrong way to meditate; just let your child follow along – they will still be gaining the benefits from the session.  They might want to talk through their feelings; they might fall asleep or they may just get up and go about their day. All of these reactions are welcome – it’s best not to expect too much from them. Let the children set their own pace.

I hope you enjoy sharing this practice with your child(ren). I would love to receive any feedback you have.

Some tips to help your child to relax

Find a comfortable and safe space – you can sit in a favourite chair or on a cushion on the floor, or lie down – somewhere you won’t be disturbed. Relax your shoulders and close your eyes; if you are sitting, try to sit with a straight back as though you have a string pulling you up towards the ceiling.

Focus on your breathing – breathe in through your nose (as though you are smelling a flower) and try to take your breath into your tummy. You could place your hands on your tummy and see if you can feel them move as your tummy fills with air. Breathe out slowly through your nose, or through your mouth, as though you are slowly blowing out a candle.

You don’t need to do anything else – just relax and listen to my voice. Don’t try – there is no right or wrong way to do this. You may feel differently when you listen to this next time, and again, that’s okay. You don’t have to think about anything – but if your mind feels busy or thoughts pop in, that’s okay too. As you breathe in, try to follow your breath and see where it goes – can you picture the air filling up your chest, and then your tummy? Can you imagine the air flowing through your body and down to your fingers and to your toes? Don’t worry if you can’t—just try to breathe naturally.

Some days we feel fine; we are happy, relaxed and feel confident. At other times, we don’t feel so good; we might feel sad, anxious or just a bit flat. If you don’t feel great, you could find your safe space and listen to one of your favourite meditations. If you can’t stop and take time out, you could take a few deep breaths in and out – following your breath as it goes into your body, and imagine any feelings leaving your body as you breathe out. If these feelings continue, you could try writing about your thoughts or drawing a picture. Is there someone you trust, whom you can talk to? Maybe someone you live with or someone at school. Be honest about how you feel and give yourself time to explain what is going on.