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MeditationKids | Rest & Relax, Ages 9-12

Kids | Rest & Relax, Ages 9-12

These slow and intentional movements will help kids feel calm and balanced.

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Hi, my name's Andy. So we're gonna do this exercise lying flat on our backs. It's best to do it on a firm surface, so the floor might be best. But before you close your eyes, I'd just like you to just find a place of balance in the body. Make sure there's a little bit of space between your feet and legs, and make sure there's a little bit of space between your arms and your hands down by your side. And without rolling over, just shift your weight from right to left, just so you can find that middle spot where the body feels nice and balanced, nice and relaxed. And when you find that place of stillness, just taking a big, deep breath, breathing in through the nose, out through the mouth, and as you breathe out, just gently closing the eyes. So as you lie there, I'd like you to imagine it's almost as though you have a balloon attached to your left arm. As the balloon travels up towards the sky, it travels up into the air, it's almost as though the arm goes with it. It doesn't matter whether the arm actually leaves the floor here, it can do, more just that feeling, a sense of lightness, the arm floating upwards, almost to the point where you can hardly feel it anymore. And then as though the balloon just loses a little bit of air, it starts to slowly drift back down towards the floor again. And do the same with the right arm, the right hand, just floating upwards, up into the air, feeling really light, almost can't feel it anymore and then just drifting back down towards the floor, so that both sides of the body feel equally relaxed, balanced, and at ease....


Duration3-10 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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