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MeditationKids | Cool Off, Ages 9-12

Kids | Cool Off, Ages 9-12

Whether it’s anger or frustration, use this exercise with your kids to help melt away any uneasy feelings.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

Hi, my name's Andy. So no matter what it is that's got you feeling frustrated or upset, sad, whatever it might be, can you just to take a moment, you can do this sitting down, maybe prefer to lie down on the floor, on the bed, wherever you are, But just take a moment, you can do this with your eyes open or eyes closed. Just take a moment. Just take a big deep breath. Breathing in through the nose and out through the mouth. And just do that one more time. Breathing in through the nose and out through the mouth. One last time, in through the nose and out through the mouth. Now you can not allow the breath just to return to its natural rhythm. And I'd like you to imagine that you're just lying down in your favorite place, can be inside or outside but anywhere where you can see the sun, blue sky, sunshine. And I like you to imagine that as the sun shines down, at first it just touches your feet, your toes, but then it begins to travel up the lower half of the legs, the upper half of the legs. And as the sun travels up the body, it just begins to soften any feelings. It begins to melt away any tension, to following the sun as it moves up past the waist into the stomach, the lower back all the way up to the chest, the shoulders, it travels down the arms into the hands and the fingers. The body, the mind beginning to like go feel a little calmer as it continues up into the head, the face. Just feeling the muscle softening, enjoying that sensation of the warm sun. Just melting away, washing away any tension, any discomfort in the body. The mind feeling a little lighter, just staying there tend to relief. Before you do anything, before you talk to anyone just pause for a moment to enjoy that feeling as the body and the mind find that place of calm....


Duration3-6 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.

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  • 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.

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