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MeditationKids | Good Morning, Ages 9-12

Kids | Good Morning, Ages 9-12

Rise and shine with the sun. Stretch, breathe, and wake the brain. This quick meditation will get kids get ready to take on the day.

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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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Hi, my name's Andy. So we're just gonna take a moment to wake up both the body and the mind, so just find a place that you can sit quietly for a moment. You can have your eyes open or closed, whichever you prefer, I'd just like you to imagine that you're sitting in a beautiful place surrounded by plants, flowers, trees, animals, blue sky, and as the sun begins to appear in the sky, that world around you begins to wake up. You hear the different noises of the animals, you can see the flowers begin to open, just a sense of the world around you starting its day. And as the sun rises in the sky, as it gets a bit stronger you start to feel the sun waking up your body. That feeling begins in your fingertips, you can even just wiggle, just move your fingertips very gently if it helps, if you'd like to. And feel the sun on your hands, you open and close the hands. That feeling of sunshine making the body feel more awake, alive, now up through the arms and into the shoulders, and all the way down through the body, the chest, the stomach, down through the legs towards the feet and the toes, and all the way up through the neck and the throat and into their head and the face, it's as though every single little part of the body is waking up, filled with that idea of sunshine, feeling brighter, feeling clearer. If you like, you can stand up but just take one more big, deep breath for me, breathing in through the nose, out through the mouth. As you breathe in, you can stretch the hands upwards into the sky as far as you can, and as you exhale, just gently bringing the arms back down by your side. Just shaking out the fingers, the toes, the hands, the feet, the arms, the legs, eyes open, and ready to begin your day....


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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