During the fall, many children are busy getting back into their school routine or balancing homework and extracurricular activities. Mindfulness techniques like this fall forest meditation are simple ways to help your child deal with any stresses or worries.
Meditation gives kids the tools and time to relieve stress and enjoy quiet moments within. In this forest meditation, you’ll guide your child on a relaxing walk through the woods to a rushing waterfall that invites them to let go of any negative feelings.
In guided meditation, rather than practicing in silence, one is led by another person’s voice. For instance, a parent can read a guided meditation script to their child before bedtime. A parent reading a script like this one can help the child focus, prevent their mind from wandering, and give them an entirely new experience.
Before you get started, help your child find a cozy spot. It can be their bed, on the couch, or snuggled up with a calm pet or stuffed animal. Then simply read this forest visualization in a calm voice at an even pace. Pause when it feels appropriate.
Watch your child’s cues. If they fall asleep, that’s totally fine. Sometimes the deep breathing at the start of a meditation is all it takes for a little one to doze off. But if you notice their attention wandering, gently bring them back to the present moment with a fresh round of breathing.
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.
Gently close your eyes and take in a nice deep breath. Feel how your belly expands when you breathe all the way in. And then breathe out, making sure you release all that air.
Allow your body to relax more and more with each deep breath. Notice how peaceful you become with this deep breathing.
Feel how all of your muscles begin to relax. You feel good and loose and so very relaxed.
Continue to breathe normally now as we take a journey into an enchanted forest in our minds.
Imagine yourself now, walking down a well-worn path in a beautiful forest. The trees have changed all their leaves and now you see an amazing display of colors – gold, red, orange, and speckles of green. It’s the most beautiful, enchanting fall forest you’ve ever seen.
Leaves crunch beneath your feet as you walk along. The air smells so crisp and fresh. The coolness tickles your nose and ears. All of your senses are engaged. It feels so very wonderful to be out here, in nature, enjoying the beauty of this place.
As we continue our forest walk, in the distance you hear a waterfall. You curiously head toward the rushing water sound. As you come to the path’s end, you see the rushing stream. You see the most beautiful free flowing waterfall right in front of you. The sun glints off the water, casting bright spots and little rainbows everywhere.
It looks as if liquid sunshine is cascading down onto large rocks. The sound of rushing water relaxes you. The water must be getting cooler because it is fall now and days are growing shorter. Soon there may even be snow.
Sit down for a while and enjoy the spectacular scenery.
Listen as the water flows against the rocks.
(pause to allow your child to imagine the scene more deeply)
Here, any stress or worries you might be feeling are washed away. The sound of the waterfall rushing down clears your mind and carries away frustration and difficult thoughts.
Allow the sounds and that powerful fresh water to wash any worries away… just let them go.
You may notice that you’re feeling calm and relaxed here. This magical fall forest is a special place just for you. You can come back here at any time to calm your body and mind and let go of any worries or stress.
You know that everyone worries sometimes. It’s normal and part of being a human. And now you know a new way to deal with those feelings.
Anytime you want to relax and find peace, you can come back to this enchanted forest in your mind. Just picture yourself here. This calm, peaceful place by the forest waterfall invites you to wash away your worries or problems anytime.
You feel so content and refreshed now. You can feel fresh energy entering your body and invigorating you completely.
You’ve done a terrific job today. Now, you can just drift off into wonderful, deep sleep for beautiful dreams and a very peaceful night.
Goodnight, and sweet dreams.
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