Try for freeTry for free
MeditationKids | Settling Down, Ages 9-12

Kids | Settling Down, Ages 9-12

When playtime is over, this exercise that uses a visualization technique can help settle kids down.

Try 14 days free

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.

Try 14 days free
Better mental health starts with Headspace

Hi, my name's Andy. So I'd like you to this exercise lying down somewhere. Make sure you're comfortable. It can be on the floor, on the sofa, on the bed, whatever feels most comfortable. And I'd like you to begin with your eyes open, and just start by wiggling your fingers, just feeling that movement and just gently shaking the arms by your side. Make sure they're nice and loose and relaxed. Do the same with the toes and then the feet and the legs. So the whole body just feels very soft, very relaxed. Take a nice, big, deep breath, breathing in through the nose, and as you breathe out through the mouth, just gently closing the eyes. And I'd like you to imagine that you're sitting or you're lying rather in the middle of a big open field. The grass underneath you is really soft, really springy. Sky is blue. There's no clouds in the sky. The sun's shining. It's a really happy place to be. As you breathe in, you feel the body sort of fill with air, and as you exhale, it's almost as though you sort of sink a little bit further down into the grass. So each time as you breathe out, it's as though the body becomes a little more heavy. It sinks a little bit further into the grass. Now, as you're lying there, maybe every now and again, little thoughts appear in the mind. That's fine. I'd like you to imagine as those thoughts appear, they're almost like clouds in the sky, little, white, fluffy clouds. And as soon as you're aware of them, as you breathe out, you just imagine them dissolving, and you come back to that feeling again of the body just sinking down into the grass, perfectly resting, at ease, blue sky, the sun shining. And then when you're ready, just gently opening the eyes again....


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.

    More about Andy
  • 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.

    More about Eve
  • 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.

    More about Dora
  • 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
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




Related to 'Kids Settling Down Ages 9 12'

Kids | Appreciation, Ages 9-12

Meditation3-9 min

An exercise to help kids appreciate the world around them.

More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice