Earth Meditation: Guided Meditation for Children
Welcome, children! Let’s get ready to relax by connecting with Mother Earth by earth meditation for children.
1. Sitting Position & Relaxation
- Sit comfortably with your back straight
- Place your feet flat on the ground, arms and legs uncrossed
- Let your hands rest gently on your thighs
- Imagine a puppet string running through your spine and head, gently pulling you upright
2. Soften & Smile
- Focus on your face—can you feel your eyebrows softening?
- Gently smile
- Shrug your shoulders up to your ears… Take a deep breath in, hold it… Release your shoulders down as you breathe out
3. Belly Breathing (3 rounds)
Take another, deep breath in through your nose, let it fill your belly, and breathe out gently through your nose. Let’s do this three times:
- Breath one: Deep breath in through your nose to your belly button, and slowly out.
- Breath two: Another deep breath in… hold the breath and breathe out… feeling calm.
- Breath three: Gentle breath in and gentle breath out, …relaxing even more.
4. Imagine the Forest
Now, close your eyes… imagine you’re in a peaceful forest. Look around—there are tall, strong trees everywhere.
You’re barefoot. Feel the cool ground beneath your feet. feel the soft leaves and firm earth? (Pause for 3 seconds.)
Begin to walk through the forest. As you walk, touch the trees gently. Breathe in deeply and notice how fresh the air smells.
5. Walking into Nature
As you walk, you find a big, sturdy log at the edge of the forest. Sit down on it. (Pause for 3 seconds.)
Now, focus on your feet. Feel the soft grass beneath them. Imagine roots starting to grow out from the bottoms of your feet. As they reach into the ground, they grow stronger and larger. (Pause for 4 seconds.)
Now, imagine your roots growing deeper and deeper into the Earth. They pass through dark soil and keep growing down and down. (Pause for 3 seconds.)
6. The Log & Growing Roots
Your roots reach a sandy part of the Earth. Imagine them growing even deeper. (Pause for 3 seconds.)
Finally, your roots reach the very center of the Earth, where a huge iron ball sits. Imagine wrapping your strong roots around this solid core. (Pause for 4 seconds.)
Journey to the Center of the Earth
Right now, you are like a small dot on the surface of the planet, firmly connected to the Earth by your strong roots. (Pause for 6 seconds.)
Feel the grounded sensation in your feet. Imagine where your roots are growing and let yourself feel strong and safe. (Pause for 4 seconds.)
Picture yourself sitting on the log. Slowly, in your mind, stand up and walk back into the forest. Feel the cool, soft leaves under your toes as you walk. (Pause for 3 seconds.)
Keep your eyes closed and
When you’re ready, bring your awareness back to this room. Feel your feet on the ground and remember the roots you grew deep into the Earth.
Notice the chair supporting your body. Listen for the sounds around you. (Pause for 3 seconds.)
Gentle Movements
Now, gently wiggle your toes. Feel the floor beneath your feet. Press them slightly into the ground. Wiggle your fingers and rub your palms together. Move your shoulders.
Take one last deep breath. When you’re ready, slowly open your eyes.
You’ve done a wonderful job grounding yourself! Thank you for sharing this moment of calm. 😊