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MeditationKids | Stay Positive, Ages 9-12

Kids | Stay Positive, Ages 9-12

Anxious or worried feelings arise for kids from time to time. We’re going to take a few minutes to step out of those thoughts and focus on the body.

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Hi, my name's Andy. So no matter what it is that's got you feeling anxious or worried, we're just gonna take a few minutes out, just to step out of the mind and into the body. So lying down, flat on your back, arms outstretched, legs outstretched. I'd just like you to begin by taking a big, deep breath. Breathing in through the nose, and out through the mouth. And as you breathe out, just gently place your hand on your stomach and just feel that movement of breath in the body. And then you can just place your hands down by your side. So I'd like you to begin by just wiggling your toes, and stop, and then just wiggle your fingers. Going back to the toes, I'd like you to point your toes away from you, and now bring them back, and then away, and then bring them back. Same with the hands now. Lifting your fingers so they're pointing in the air, pushing them down so they're pointing into the floor. In the air, and into the floor. Now I'd like you to circle your feet in one direction, and then in the other direction, just feeling that sensation, the feet on the floor, feet moving around. Now we'll do the same with the hands. So hands moving around in one direction, and then moving around in the other direction, and then just leaving the arms, the hands, the legs, the feet to relax, supported by that surface beneath you. And just gently placing your hand on your stomach again. Just feeling that movement of breath, being reassured by that feeling, that movement, that sensation. Nothing to do, nowhere to go, just feeling less caught up in your thoughts, more present in your body. And just taking a moment to enjoy that feeling before you get up....


Duration3 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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