Guided Relaxation: Deep Breathing Meditation
Deep breathing can be an achievable entry point to meditation. Especially for kids, a breathing meditation can help them focus, relax, or even deal with difficult emotions.
Your child’s subconscious mind is very susceptible to guided meditation and relaxation right before going to bed and right after waking up in the morning. This guided deep breathing meditation calms, relaxes, and eases busy minds.
This meditation script starts by helping your child become aware of their breathing. Then it focuses their attention on details – an important foundation of meditation at any age. Then we introduce the concept of box breathing or square breath for kids. And finally it includes some feel good imagery you can encourage your child to use every day.
For you as a caregiver, breath meditation can be a gateway to a broader practice of mindfulness. And guided meditation for kids is the first step in a lifelong relationship with mindfulness.
“Many people take up mindfulness practices thinking they’d like to relax more, but where it leads is a very different approach to life and its inevitable challenges,” says Dr. Ronald D. Siegel, assistant clinical professor of psychology at Harvard Medical School.
This guided breath meditation is copyrighted by ShambalaKids and may only be used for in-person or live virtual reading. It may not be recorded for audio/video.
Deep Breathing Meditation for Kids
Close your eyes and take in a very slow, deep breath. Continue breathing deeply and feel the air come in through your nose and flow all the way down to your belly. Feel your belly expand out as you breathe deeply.
Notice how the breath feels as it softly flows in through your nose, into your throat, and further and further down it goes. Make sure your belly is moving slowly up and down as you inhale and exhale.
Isn’t it nice to feel this calm and quiet after the active day you’ve had?
It’s really good for our bodies and our minds just to feel this calming breath flowing in and out. When we learn to pay attention to our breathing, we’re actually practicing meditation.
Meditation helps us focus, and it gives us peace. Your body loves to be peaceful and calm. Meditation is simply being very focused and calm within.
If your mind wanders any time, that’s fine. Just remember to breathe and feel the present moment again.
Now for this moment, just listen very carefully to all the quiet sounds all around you. You may hear outside noises.
You may hear cars, birds, or perhaps something else. It’s perfectly okay. We’re just learning to pay attention… so just listen.
(Pause)
Can you hear your breath as you breathe slowly and calmly in and out?
(Pause)
Maybe your tummy is making noises; maybe everything is very, very quiet. Whatever is going on inside, just take the time to listen very carefully and notice everything that’s going on, on the inside.
(Pause)
Now, we will try something called box breathing. Follow my voice as you gently –
-inhale 2, 3, 4
-hold 2, 3, 4
-exhale 2, 3, 4
-hold 2, 3, 4
(do at least four rounds or follow your child’s cues)
Allow the breath to fill up your whole body now and enjoy as the energy goes into each and every cell, muscle, and part of your body.
You know this breath is very special. It’s part of the energy that flows in and out of us, and by working with our whole body, it keeps us feeling so good inside and out.
Try to spend a little time each day breathing like this. You’ll be really amazed at how good it will make you feel all over.
Now when you’re ready, you can open your eyes and give your body a big stretch.
How did your child like learning about box breathing? We also offer guided meditations to deal with:
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