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MeditationKids | Appreciation, Ages 9-12

Kids | Appreciation, Ages 9-12

A visualization to help kids get in touch with a feeling of gratitude for the world around them and the people in it.

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Hi, my name's Andy. So you can do this exercise either sitting up or lying down, whatever feels more comfortable, but we're gonna begin with a couple nice, big, deep breaths. Breathing in through the nose and out through the mouth. As you breathe in through the nose, just focusing on the chest expanding as it fills with air, and as you breathe out through the mouth, just noticing how the body softens a little bit, and on the next out breath, you can just close your eyes, and allow the breath to return to its natural rhythm, and as you sit there or lie there, I'd like you to picture somebody in your life that is really special to you. Somebody that you feel really grateful for. When you think of this person, when you picture this person makes you feel really happy inside. Might be somebody in your family, be a friend, someone who looks after you, and if you like, it can even be your pet if you've got one, but when you picture this person or animal, they make you feel really happy inside. So you're just noticing what that feeling is. Often, like a sort of a warm, fuzzy feeling, and just as you're focusing on that, I'd just like you to take that picture a little bit further. Remember the last time you were with that person or with your pet. The last time you were playing with them. Maybe it was the last time and they gave you a hug. You had a cuddle. Just imagining or remembering that time, noticing how it makes you feel in the body, in the arms, in the legs, in the hands, in the feet, in the fingers and in the toes, and then allowing the feeling to remain just gently opening your eyes in your own time....


Duration3-9 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
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