6  Chapter 4: Mindfulness Scripts

Each of these scripts was inspired by a combination of my yoga teacher training, working with children with anxiety, posttraumatic stress, grieving issues, depression, Attention Deficit Hyperactivity Disorder, Autism, and a variety of other issues. In my practice, I pulled from various resources, training, and conferences to develop these scripts. The concepts from these resources, training, and conferences are present; however, the scripts needed to be altered to meet the adults and children where they are and bring a sense of grounding and centeredness before introducing the concept.

Progressive Relaxation ScriptThis script was inspired by my yoga teacher training at Invoke Studios and guides you through steps to relax your body and mind.

Script:

Find a quiet and comfortable place to sit or lie down before you begin.

Begin by taking a few slow and deep breaths. Inhale deeply through your nose, letting your abdomen expand as you fill your lungs with air. Exhale slowly through your mouth, releasing any tension you may be holding.

Now, bring your attention to your feet. Focus on your toes. Imagine a warm, soothing sensation spreading through your toes. Feel the tension in your toes melting away as they relax completely.

Move your attention up to your feet. Imagine that the relaxation is now flowing into your feet. Feel the muscles in your feet and ankles becoming loose and relaxed.

Shift your attention to your lower legs. Visualize a wave of relaxation moving up through your calves. Feel your calves’ tension dissolving as they become pleasantly heavy and relaxed.

Continue to your knees and thighs. Picture the relaxation spreading through your entire lower body. Feel your knees and thighs becoming warm and weightless as the tension fades away.

Now, direct your focus to your hips and lower back. Imagine the tension in these areas melting like ice under the sun. Feel the support of the surface beneath you as your hips and lower back soften and release.

Move up to your abdomen and chest. Breathe deeply and visualize the breath washing over these areas, bringing a sense of tranquility. Feel your abdomen rise and fall with each breath, and notice how your chest feels lighter and more at ease.

Shift your attention to your hands. Sense the relaxation flowing into your fingers and palms. Imagine a soothing sensation enveloping your hands, releasing any tightness or discomfort.

Now, move up to your arms and shoulders. Visualize the tension in your upper arms and shoulders melting away like snow under gentle heat. Feel your arms becoming limp and pleasantly warm.

Shift your focus to your neck. Imagine a soft, warm light glowing at the base of your neck, gently easing any tension. Feel your neck becoming supple and comfortable.

Finally, bring your attention to your head. Feel a sense of calmness washing over your scalp, forehead, and temples. Imagine any stress or worries evaporating, leaving your head clear and light.

Take a moment to enjoy this deep state of relaxation. Breathe gently and let go of any remaining tension. You are now fully relaxed in both body and mind.

When you’re ready to end this relaxation session, slowly bring your awareness back to the present moment. Gently wiggle your fingers and toes, and when you’re ready, open your eyes. Take a deep breath and congratulate yourself for taking this time to relax and rejuvenate.

*Feel free to adapt this script to your preferences and needs. Remember, regular practice can help you enhance your ability to relax and manage stress effectively.

Progressive Relaxation Script for Kids

Here’s a kid-friendly progressive relaxation script that you can use to guide children through a relaxation exercise. This script uses the above script as I guided adults through mindfulness relaxation; however, the script needed to be altered to adapt to the child’s developmental age. This script is designed to help children unwind, destress, and feel more at ease. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

Script:

Let’s find a comfortable spot to sit or lie down, like a cozy blanket fort or a quiet space in your room. You can close your eyes if you’d like, but keeping them open is okay, too.

Start by taking a big, deep breath in through your nose, and then breathe out slowly through your mouth. Imagine you’re blowing up a giant balloon with your breath, and now let it go with a soft whoosh.

Now, let’s focus on our feet. Imagine your feet are like little bricks, getting heavy and relaxed. Feel them sink into the ground like your feet are made of soft marshmallows.

Imagine you’re putting on a pair of magic socks. These socks are super cozy and warm, and as you slide them on, you feel all the tension and worries melting away from your toes.

Next, let’s move up to your legs. Imagine a gentle wave of relaxation moving from your feet to your knees. It’s like a wave at the beach, washing away any tightness or wiggles in your legs.

Now, think about your tummy. Imagine your tummy is like a giant balloon; as you breathe in, it gets bigger, and as you breathe out, it gets smaller. Feel your tummy rise and fall like a soft, calm ocean wave with each breath.

Move your focus up to your arms. Imagine they’re like two long, floppy noodles. Let your arms become loose and wiggly as if they’re made of spaghetti. Feel the noodles getting more and more relaxed.

Think about your shoulders. Imagine little clouds floating above your shoulders. These clouds are soft and fluffy, gently pushing down on your shoulders, helping them relax and feel light.

Now, imagine your head is like a balloon, too. It’s light and floating, just like a balloon floating up into the sky. All the thoughts and worries float away, leaving your head clear and peaceful.

Take a moment to feel how relaxed your whole body is now. You’re like a sleepy, snuggly teddy bear, all warm and comfy.

When you’re ready, slowly start to wiggle your fingers and toes. Give yourself a big stretch, like a cat waking up from a nap. Open your eyes if they were closed.

You did a great job practicing relaxation! Remember, whenever you’re feeling a little stressed or need a break, you can use these relaxation techniques to help you feel better.

*Feel free to adjust and personalize the script as needed to suit.

Mindful Seeing ScriptHere’s a mindful seeing script that you can use to guide yourself or others through a mindfulness exercise focused on visual perception. This exercise was developed to assist those who needed mindfulness activities in moments of overstimulation and didn’t want others to know they were doing mindfulness activities. It helps you cultivate present-moment awareness and appreciation for the visual details in your surroundings.

Script:

Find a comfortable place to sit or stand with a clear view of your surroundings. You can do this indoors or outdoors, whichever feels right to you.

Begin by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow yourself to arrive fully in this moment.

Now, let your gaze rest on an object in front of you. It could be something simple like a flower, artwork, or even a tree outside the window. Take a moment to focus on this object.

Notice the colors of the object. Are they vibrant or soft? Take in the various shades and tones that you can see.

Observe the shapes and lines. Are there any patterns or textures on the object? Allow your eyes to explore every detail, no matter how small.

Now, shift your attention to the space around the object. Notice the negative space, the areas between objects. Take in your visual field, including what’s in the background and the periphery of your vision.

Try not to label or judge anything you see as you continue looking. Observe without any analysis. If your mind starts to wander, gently guide your focus back to the object and the visual sensations it provides.

Bring awareness to any movement or changes in your visual field. Maybe there’s a gentle sway of leaves, a flicker of light, or even the subtle shifting of colors and shadows.

Allow yourself to be fully present with this experience of seeing. Notice how your breathing feels as you observe. Let each inhale and exhale anchor you in the present moment.

Take a few more moments to appreciate the beauty and complexity of what you’re observing. Feel a sense of gratitude for your ability to see and perceive the world around you.

When you’re ready, slowly shift your gaze to another object or part of your surroundings. Repeat the process of observing colors, shapes, lines, and negative space.

As you conclude this practice, take a final deep breath. Gently blink your eyes a few times to reawaken your sense of the room or environment around you.

Remember, this mindful seeing practice can be done any time, indoors or outdoors. It’s a way to bring your attention to the present moment and engage with the visual richness of the world around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindful Seeing for Kids Script

This exercise helps cultivate present-moment awareness and appreciation for the visual details in surroundings. I used the above script as I guided adults through mindfulness seeing; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

Script:

Find a comfortable place to sit or stand with a clear view of your surroundings. You can do this indoors or outdoors, whichever feels right to you.

Begin by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow yourself to arrive fully in this moment.

Now, let your gaze rest on an object in front of you. It could be something simple like a flower, artwork, or even a tree outside the window. Take a moment to focus on this object.

Notice the colors of the object. Are they bright or soft? Take in the various shades and tones that you can see.

Observe the shapes and lines. Are there any patterns or textures on the object? Allow your eyes to explore every detail, no matter how small.

Now, shift your attention to the space around the object. Notice the negative space, the areas between objects. Take in your visual field, including what’s in the background and the periphery of your vision.

Try not to label or judge anything you see as you continue looking. Observe without any analysis. If your mind starts to wander, gently guide your focus back to the object and the visual sensations it provides.

Bring awareness to any movement or changes in your visual field. Maybe there’s a gentle sway of leaves, a flicker of light, or even the subtle shifting of colors and shadows.

Allow yourself to be fully present with this experience of seeing. Notice how your breathing feels as you observe. Let each inhale and exhale anchor you in the present moment.

Take a few more moments to appreciate the beauty and complexity of what you’re observing. Feel a sense of gratitude for your ability to see and perceive the world around you.

When you’re ready, slowly shift your gaze to another object or part of your surroundings. Repeat the process of observing colors, shapes, lines, and negative space.

As you conclude this practice, take a final deep breath. Gently blink your eyes a few times to reawaken your sense of the room or environment around you.

Remember, this mindful seeing practice can be done any time, indoors or outdoors. It’s a way to bring your attention to the present moment and engage with the visual richness of the world around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindful ListeningMindful listening guides oneself or others through a mindfulness exercise focused on auditory perception. This exercise helps tune into the sounds and cultivates present-moment awareness. This exercise was developed to assist those who needed mindfulness activities in moments of overstimulation and didn’t want others to know they were doing mindfulness activities. It helps you cultivate present-moment awareness and appreciation for the auditory details in your surroundings.

Script:

Let’s begin by finding a comfortable position to sit or lie down. Close your eyes gently if you’d like, or you can keep them open if that’s more comfortable for you.

Start by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow your breath to help you settle into this moment.

Now, bring your attention to the sounds around you. Notice the sounds that are close by and the sounds that are far away. Let your ears be like antennas, picking up on all the sounds in your environment.

Listen to the sounds inside the room. What do you hear? Maybe there’s the gentle hum of a fan, the ticking of a clock, or even the soft rustling of clothes.

Shift your focus to the sounds outside the room. Listen to the world beyond your space. Can you hear birds chirping, cars passing by, or the wind gently blowing?

Next, pay attention to the sounds that are very close to you. Maybe you hear the sound of your own breathing, the beating of your heart, or the sound of your tummy gurgling.

Now, let’s listen for the quietest sound you can hear. It might be a distant whisper or a subtle rustling. Tune in to these faint sounds that often go unnoticed.

As you listen, imagine your ears are like super-sensitive microphones. They can capture even the tiniest sound in the room.

If your mind starts to wander, gently bring your attention back to the sounds. There’s no need to judge or label the sounds—just observe them as they come and go.

Take a moment to appreciate the symphony of sounds around you. Each sound has its own unique quality, just like a special note in a song.

Now, slowly bring your attention back to your breath. Feel the gentle rise and fall of your chest or the sensation of your breath at your nostrils.

When you’re ready, start to wiggle your fingers and toes. Take a deep breath, and slowly open your eyes as if they were closed as you exhale.

*Feel free to adjust and personalize the script as needed to suit.

Mindful Listening for Kids Script

Here’s a mindful listening script designed for children. This exercise helps kids develop their awareness of sounds and practice mindfulness through listening. It enables you to cultivate present-moment awareness and appreciation for the auditory details in your surroundings. I used the above script to guide adults through mindfulness listening; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

Script:

Okay, let’s have some fun with a mindful listening activity! Find a cozy spot to sit or lie comfortably, like you’re on a sound adventure.

Close your eyes gently, like you’re getting ready to listen with your super ears.

Take a few deep breaths through your nose and out through your mouth. Imagine you’re smelling a yummy flower as you breathe in, and then blow out birthday candles as you breathe out.

Let’s use our “mindful ears” to listen to all the sounds around us. Imagine you’re like a detective, paying attention to every sound like a clue in a mystery.

Listen carefully to the sounds that are close to you. What can you hear? Maybe it’s a fan’s hum, the clock’s ticking, or even your own breathing.

Now, let’s listen to the sounds that are far away. Can you hear birds singing, cars driving, or people talking softly?

Pay attention to the quiet sounds, too. Sometimes, there are tiny sounds you might not notice, like the rustling of leaves or the soft tap of raindrops.

As you’re listening, see if you can imagine what’s making each sound. Can you guess what’s making that noise?

Remember, there’s no need to name the sounds. You’re just using your super ears to listen and enjoy.

If your mind starts to wander, that’s okay! Just bring your focus back to the sounds around you. It’s like a game of listening hide-and-seek.

Now, let’s take a big, deep breath in and let it out slowly. Wiggle your fingers and toes a little bit to wake up your body.

When you’re ready, open your eyes and notice how you feel. You just practiced mindful listening, and now you might feel calmer and more focused.

You did a great job! You can use your mindful ears to explore the sounds around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindfulness of the Breath, Sounds, and Thoughts ScriptHere’s a mindfulness script that combines awareness of the breath, sounds, and thoughts. This exercise is designed to cultivate mindfulness by observing different aspects of your experience.

Script:

Let’s begin by finding a comfortable position to sit or lie down. Gently close your eyes if you’re comfortable doing so, or you can keep them softly focused on a spot in front of you.

Take a moment to settle into this space. Allow your body to relax and release any tension you might be holding.

Now, bring your attention to your breath. Notice the natural rhythm of your breathing. Feel the sensation of the breath as it enters and leaves your body.

As you breathe in, silently say to yourself, “Inhaling.” As you breathe out, silently say, “Exhaling.” Let these words guide your attention as you continue to follow your breath.

If your mind starts to wander, gently guide your focus back to your breath. It’s okay if your mind drifts – that’s what minds do. Just bring your attention back without any judgment.

Now, let’s shift our awareness to the sounds around you. Notice the sounds in your environment, both near and far. Listen without trying to identify or label the sounds. Let them come and go like waves in the ocean.

If your mind starts to create stories about the sounds, bring your attention back to the experience of listening. Sounds can be like friends dropping by for a visit.

As you continue to listen, you might notice your thoughts arising. Thoughts might be about the past, the future, or anything in between. Instead of getting carried away by these thoughts, observe them.

Imagine your thoughts as leaves floating down a stream. You’re sitting by the streambank, watching the leaves go by. You don’t need to chase after them or stop them – just let them flow.

Now, gently return your focus to your breath. Inhale and exhale, noticing each breath as it happens. If your mind wanders again, kindly guide your attention back to the breath.

Let’s take a moment to acknowledge this practice. You’ve experienced your breath, listened to sounds, and observed your thoughts without getting caught up. This is the essence of mindfulness.

When you’re ready, slowly open your eyes if they were closed. Take a deep breath, and as you exhale, bring a sense of presence back into your body and the space around you.

*Feel free to adjust and personalize the script as needed to suit.

Mindfulness of the Breath, Sounds, and Thoughts Script for Kids

This exercise helps children practice being aware of different aspects of their experience playfully and engagingly. I used the above script to guide adults through mindfulness awareness; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

Script:

Find a cozy and comfortable spot to sit down or lie down. It’s time to do a special mindfulness exercise that helps us use our superpowers of focus and curiosity!

Start breathing deeply through your nose, like you’re smelling a yummy flower. Now, blow the air out slowly through your mouth, like you’re blowing up a balloon.

Now, let’s imagine we have a magical flashlight in our minds. This flashlight helps us explore three amazing things: our breath, the sounds around us, and our thoughts.

Close your eyes gently and bring your attention to your breath. Feel the air moving in and out of your nose or your tummy. Imagine your breath is like a friendly wave, coming in and going out. See if you can follow your breath like riding on the ocean waves. Keep breathing naturally and feel how your body moves with each breath.

Now, let’s turn on our magical flashlight and listen to the sounds around us. What can you hear? Maybe it’s birds singing, cars driving, or the wind whispering through the leaves. Listen to the sounds as if they’re part of a musical concert. Can you hear the different instruments playing together?

Next, let’s shine our magical flashlight on our thoughts. Imagine your thoughts are like fluffy clouds passing by in the sky. Watch the clouds without trying to catch or change them. If a thought comes, notice it, say “hello,” and let it gently float away. Remember, thoughts are like visitors in your mind, and you’re the host.

Now, let’s take another deep breath in and let it out slowly. Gently wiggle your fingers and toes to wake up your body.

When you’re ready, open your eyes and notice how you feel. You’ve just practiced being a mindfulness explorer, using your breath, sounds, and thoughts as your guide.

You did an awesome job!

*Feel free to adjust and personalize the script as needed to suit.

Acceptance of Thoughts and Feelings ExerciseThis exercise is designed to help individuals acknowledge and embrace their thoughts and emotions without judgment. This script emerged out of cognitive behavioral therapy of understanding the need to connect thoughts with feelings and bodily sensations.

Script:

Find a comfortable and quiet place to sit down. If you feel comfortable, you can close your eyes or keep them open, whatever feels right for you.

Start by taking a few deep breaths. Inhale slowly through your nose, and exhale through your mouth. Allow your breath to help you relax.

Now, think about something that’s been on your mind recently. It could be a thought, a worry, or an emotion. It’s okay if it’s something you find a bit challenging.

As you focus on this thought or feeling, notice any physical sensations that come along with it. Maybe your heart beats a little faster, your muscles tense up, or you feel a knot in your stomach.

Imagine this thought or feeling is like a cloud passing through the sky. It’s here right now, but it won’t stay forever. Just like clouds, thoughts, and feelings come and go.

Tell yourself, “It’s okay to have this thought or feeling. I don’t need to push it away or ignore it. It’s a part of me, and that’s okay.”

Imagine holding this thought or feeling in your hands like a delicate object. You’re not trying to change it or fix it. You’re simply holding it gently, with understanding.

Now, say to yourself, “I accept this thought/feeling with kindness and without judgment. It’s okay for me to feel this way.”

Allow yourself to sit with this acceptance for a moment. Breathe gently and remember that you’re not alone in having thoughts and feelings like these. Everyone has them from time to time.

As you’re ready, take a deep breath in and slowly exhale. Imagine letting go of the thought or feeling, like releasing a balloon into the sky. You can come back to this exercise whenever you need to practice acceptance.

When you’re ready, gently bring your attention to the present moment. Wiggle your fingers and toes, and when you’re comfortable, open your eyes.

Congratulations! You’ve just practiced accepting your thoughts and feelings with kindness and understanding. This exercise can help you cultivate a sense of self-compassion and a greater ease in dealing with your inner experiences.

*Feel free to adjust and personalize the script as needed to suit.

Acceptance of Thoughts and Feelings Exercise for Kids

This exercise helps kids practice accepting their thoughts and feelings gently and non-judgmentally. I used the above script to guide adults through awareness of their thoughts and feelings; however, the script needed to be altered to adapt to the child’s developmental age. Remember not all ages children respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

Script:

Find a cozy and quiet spot to sit comfortably. You can sit on a cushion or chair or lie down.

Start by taking a few slow breaths. Breathe in through your nose, and then breathe out through your mouth. Imagine you’re blowing away a cloud with each breath out.

Now, think about your mind as a big, open sky. Imagine your thoughts and feelings are like clouds passing through this sky. Some clouds are big, some are small, and some are fast-moving.

Close your eyes gently and imagine the sky of your mind. Notice any clouds floating by. These clouds are your thoughts and feelings.

As you watch your clouds (thoughts and feelings), you might notice happy, sad, or even excited clouds. Some clouds might be quiet and fluffy, while others might be stormy.

As you see these clouds (thoughts and feelings), remember that they’re a natural part of your sky (mind). Just like the real sky, clouds come and go. You don’t have to hold on to them or push them away. They’re just passing by.

Imagine your breath is like a gentle wind, helping the clouds move…along. Watch how the clouds gracefully drift by as you breathe in and out.

If a big cloud (uncomfortable feeling or thought) appears, that’s okay. You can look at it and say, “Hello, cloud. I see you.” And then let it keep moving.

Remember, you don’t have to judge your clouds. You don’t have to say if they’re good or bad. They’re just clouds, and that’s okay.

Now, take a deep breath in and out. Imagine you’re breathing in calmness and breathing out any worries.

When you’re ready, slowly open your eyes. Notice how you feel. You’ve just practiced accepting your thoughts and feelings like watching clouds in the sky.

You did a wonderful job! This exercise helps you remember that it’s okay to have different thoughts and feelings; you can let them come and go like clouds in the sky.

*Feel free to adjust and personalize the script as needed to suit.

Mountain Meditation”Mountain Meditation” or “Mountain Imagery,” is a mindfulness meditation practice that encourages you to embody the qualities of a mountain to develop stability, strength, and inner peace. It’s a metaphorical meditation that draws on the image of a mountain to help you remain grounded and composed amidst the ever-changing experiences and thoughts in your mind. After reading The Laws of Spirit: A Tale of Transformation by Dan Millman and a child I was providing therapy for needed help with feelings of disassociations due to past traumas, I created the script of Mountain Meditation.

The mountain meditation is a powerful practice for cultivating inner strength, resilience, and a sense of unwavering calm. It teaches you to accept the present moment and face life’s challenges with stability and grace, just like a mountain that stands tall through all seasons. This mountain meditation script can guide yourself or others through embodying the qualities of a mountain for inner strength and stability.

Script:

Find a comfortable and quiet place to sit or lie down. Take a moment to settle into a relaxed posture, with your back straight and your hands resting gently in your lap. You can close your eyes if you’d like or keep them open with a soft gaze.

Let’s begin by taking a few deep breaths. Inhale slowly through your nose, feeling your chest and abdomen rise. Exhale gently through your mouth, letting go of any tension or stress. Inhale deeply again, and exhale completely.

Now, imagine yourself as a great mountain. Visualize the image of a majestic mountain in your mind. Picture its grandeur, its strength, and its unwavering presence.

Feel the solid foundation of the mountain beneath you. Just as the mountain is firmly rooted in the earth, you, too, are firmly grounded in this moment. Feel your body connected to the ground like the mountain’s base is connected to the earth.

Sense the stability of the mountain. It stands tall and robust, regardless of the weather that passes over it. Just like the mountain, you have an innate ability to remain steady and composed amidst the changing experiences of life.

Observe any sensations in your body. Feel the weight of your body on the ground, mirroring the mountain’s immovable nature. Notice the sensations in your feet and legs, as if they are rooted deep within the earth.

As you breathe, imagine the mountain breathing with you. Inhale deeply, and as you exhale, visualize the mountain exhaling alongside you. Feel a sense of harmony between your breath and the mountain’s presence.

Notice your thoughts and emotions as a mountain observes the changing weather and passing clouds. Allow your thoughts to come and go like clouds drifting across the sky of your mind. You remain steadfast, unaffected by their movement.

Imagine a calmness enveloping you, like the serene atmosphere surrounding a mountain peak. Feel the peace from embracing the present moment, just as the mountain stands still through all seasons.

Now, bring your attention to your heart center. Feel a warmth and a sense of strength radiating from this area. This is your inner mountain, a source of courage and resilience within you.

When you’re ready, take a deep breath in and exhale slowly. Gently wiggle your fingers and toes, bringing awareness back to your physical body.

Open your eyes if they were closed, and take a moment to reflect on the qualities of the mountain that you’ve cultivated within yourself. Carry this sense of strength and stability with you throughout your day.

You’ve completed the mountain meditation. May you continue to embody the calm and strength of the mountain in all that you do.

Mountain Meditation for Kids

After working with kids, I altered the wording of this script to help simplified mountain meditation script to tailor it for kids. The activity uses the imagery of a mountain to help children develop a sense of stability and calm.

Script:

Let’s try a fun meditation called the “Mountain Meditation.” Find a cozy place to sit comfortably, like you’re getting ready for a special adventure.

Imagine you’re a mountain—strong, tall, and steady. Your feet are rooted deep in the ground, just like the roots of a big tree.

As you sit here, feel your body becoming as still as a mountain. Wiggle your fingers and toes, then let them rest peacefully.

Take a deep breath in, filling your tummy like a balloon, and then breathe out slowly. You can pretend you’re blowing away little clouds as you breathe out.

Imagine your head is touching the sky, and your body is the mountain. Feel the ground beneath you as the earth supports the mountain.

When the wind blows, the mountain doesn’t move. It stands tall and strong, no matter what’s happening around it. You’re like that mountain—calm and unshakable.

Notice your thoughts and feelings, just like the clouds in the sky. They come and go, but you stay steady, like the mountain. A thought is like a cloud; let it float away.

Feel the strength in your body, just like a mountain feels solid and firm. Imagine you have a magic cape that makes you strong and brave, just like the mountain.

Now, let’s take a few more deep breaths together. Breathe in, and breathe out. With each breath, imagine your magic cape wrapping around you, giving you mountain strength.

You’re doing great! When you’re ready, open your eyes slowly, like waking up from a cozy nap. Feel how strong and calm you are, just like a mountain.

You can remember your mountain strength whenever you need it. Anytime you want to feel brave and steady, think of your mountain and take a few deep breaths.

Well done, little mountain! You’re amazing.

Remember, the script can be adjusted to fit the age and understanding of the kids you’re working with. Enjoy the journey of helping them discover their inner strength through this playful meditation.

*Feel free to adjust and personalize the script as needed to suit.

Peace Mindfulness ExerciseThe Peace Mindfulness Exercise is a practice that focuses on cultivating inner peace, calmness, and tranquility through mindfulness techniques. It’s designed to help individuals reduce stress, anxiety, and racing thoughts by directing their attention to the present moment and fostering a sense of peaceful awareness. This script was also cultivated after reading the Laws of Spirit: A Tale of Transformation by Dan Millman in an effort to assist several children with feelings associated with past traumas. I noticed that all had very similar thoughts and feelings and needed a way to clam the mind to focus on one thought.

Script:

Let’s take a few minutes to experience peace through mindfulness. Find a comfortable place to sit or lie down where you can be still and relaxed.

Close your eyes gently if you’d like, or you can keep them open with a soft gaze. Begin by taking a deep breath through your nose, then breathe out slowly through your mouth.

As you breathe, imagine a warm and gentle light surrounding you. This light is your peaceful energy, bringing a feeling of calmness.

Focus on your breath. Feel the air coming in through your nose, filling your chest and belly, and then feel it going out as you exhale. Breathe at your own natural pace.

Imagine each inhale is like taking in fresh, peaceful air; each exhale is like releasing any worries or tension.

Now, bring your attention to your body. Notice any areas of tension or tightness. As you breathe in, imagine peaceful light touching those areas, gently melting away any tension.

Imagine this peaceful light spreading from the top of your head to the tips of your toes, like a warm blanket wrapping around you.

Next, shift your focus to your thoughts. If any thoughts come, let them drift by like leaves on a gentle stream. You don’t have to hold onto them or follow them. Just let them pass by.

Imagine floating on a calm lake, and your thoughts are like ripples on the water. As the ripples settle, the water becomes still and peaceful.

As you continue breathing and being present in this moment, let the feeling of peace grow. Feel the warmth and calmness of the peaceful light all around you.

Now, take a few moments to silently repeat the word “peace” in your mind with each breath. With each inhale, think “peace,” and with each exhale, think “peace.”

Feel how the word “peace” resonates within you, filling you with tranquility and stillness.

When you’re ready, take one more deep breath in and out. Slowly bring your awareness back to the room, the sounds around you, and the sensations in your body.

Gently open your eyes if they were closed. Notice how you feel—perhaps a little more peaceful and centered.

*Feel free to adjust and personalize the script as needed to suit.

Peace Mindfulness Exercise for Kids

After working with kids, I altered the wording to a more age appropriate/responsive wording assisting kids on focusing on peace. This exercise helps children cultivate a sense of inner calm and peace through guided imagery and breath awareness.

Script:

Alright, let’s embark on a peaceful, mindful adventure! Find a comfy spot to sit or lie down, like settling into a cozy cloud.

Close your eyes gently if you’d like, and take a few deep breaths. Breathe slowly through your nose, then breathe out through your mouth like you’re blowing away a gentle breeze.

Imagine you’re in a special place filled with peace. This place is your Peaceful Garden. Picture it in your mind.

In your Peaceful Garden, there’s a pond. The water is still, like a mirror, reflecting the calmness all around.

As you breathe in and out, imagine your breath is like a little boat gently gliding on the pond. With each breath, your boat moves a tiny bit, creating ripples in the water.

Feel the peacefulness of the garden. Everything is quiet and calm. You can hear the soft rustling of leaves and the distant chirping of birds.

Imagine sitting by the pond, feeling the warm sunlight on your skin. Your mind is as clear and calm as the water in the pond.

If any thoughts come by, like clouds drifting in the sky, that’s okay. Just watch them as they pass by, and then let them go.

Now, think of a word that makes you feel peaceful. It could be “peace,” “calm,” or any other word you like. Picture this word as a soft, glowing light in your heart.

With each breath, imagine this light getting brighter and warmer. It’s spreading peace and calmness throughout your whole body.

Feel your body becoming lighter, like you’re floating on a cloud. Your heart is peaceful, and your mind is as still as the water in the pond.

As you breathe, imagine this peaceful light spreading out from you, touching everything around you with its gentle glow.

When you’re ready, take a final deep breath in, and as you breathe out, gently open your eyes.

Feel the peace in your heart and know you can return to this peaceful feeling whenever needed.

You did a fantastic job! You’ve just experienced the magic of finding peace within yourself.

*Feel free to adapt this script to suit the age and preferences of the kids you’re guiding through the exercise. Enjoy sharing the gift of mindfulness and peace with them!

Positive ImageryPositive imagery exercise, also known as positive visualization or positive imagery meditation, is a mindfulness practice where individuals use their imagination to create and explore positive and uplifting mental images. This exercise involves creating vivid and detailed mental pictures of positive experiences, scenarios, or outcomes to evoke positive emotions, reduce stress, and enhance well-being. This concept of positive imagery was pulled from Treating Generalized Anxiety Disorder: Evidence-based  strategies, tools, and techniques by Rygh and Sanders.

The process involves tapping into your imagination to create a mental “movie” or scene that reflects something positive, pleasant, or inspiring. This situation could be where you felt confident, successful, loved, or happy. By engaging your senses and emotions in the imagery, you can cultivate a sense of optimism and create a positive mental state.

Script:

Let’s begin a wonderful journey of positive imagery! Find a comfortable and quiet place to sit or lie down where you can relax without any distractions.

Close your eyes gently, and take a few deep breaths through your nose and out through your mouth. With each breath out, imagine letting go of any tension or worries.

Now, imagine you’re in a beautiful and peaceful place. It could be a beach, a meadow, a forest, or any place where you feel happy and calm.

Picture the details of this place in your mind. See the colors, the shapes, and the surroundings. Feel the warmth of the sun or the gentle breeze on your skin.

As you explore this peaceful place, imagine a special, magical object. This object represents something positive or uplifting in your life. It could be a symbol of happiness, strength, or success.

Take a moment to visualize and focus on this magical object. What does it look like? How does it make you feel? Connect with the positive emotions it brings.

Now, imagine yourself holding or interacting with this magical object. Feel the positive energy radiating from it and flowing into your body.

As you hold this magical object, imagine its positive energy filling you up. Feel its warmth and light spreading through your entire being, from your head to your toes.

Notice how your body feels as it’s enveloped in this positive energy. Allow yourself to experience the happiness, confidence, or peace that this object represents.

Take a few moments to bask in the positive feelings and sensations. Let them wash over you like a wave of pure goodness.

As you continue to breathe gently, know that you can always return to this place of positive imagery whenever you need a boost of positivity.

When you’re ready, slowly bring your awareness back to the present moment. Wiggle your fingers and toes and take a deep breath before gently opening your eyes.

Congratulations! You’ve just created a beautiful and positive mental image you can return to whenever you want to experience those uplifting feelings.

*Feel free to adapt this script to suit your preferences and needs, adding more specific details to the imagery if it helps you create a vivid and positive experience.

Positive Imagery for Kids

Here’s a kid-friendly positive imagery script that you can use to guide children through a relaxation exercise. This script uses the above script as I guided adults through positive imagery; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all children of all ages respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

Script:

Get ready for a super fun and positive imagery adventure! Find a comfy spot to sit or lie down like you’re getting ready to dream up something amazing.

Close your eyes gently if you’d like, and take a few deep breaths. Breathe in slowly through your nose, and breathe out through your mouth, letting go of any worries.

Imagine you have a magical imagination backpack. You can put anything in this backpack—your favorite things, colors, and even special places.

Now, let’s use your imagination backpack to create a wonderful scene. Imagine you’re on a big, fluffy cloud high in the sky. This cloud is your happy cloud, taking you on a journey.

Picture a place that makes you happy. It could be a sunny beach, a magical forest, or even a colorful meadow full of flowers.

Imagine yourself in this special place, feeling the warm sun on your skin and the soft grass beneath your feet.

What colors do you see around you? Imagine the brightest and happiest colors you can think of. Maybe you see a rainbow of colors all around!

Listen to the sounds of your special place. Are there birds singing, waves crashing, or leaves rustling? The sounds are like a happy song just for you.

Now, imagine that your favorite animal friend comes to join you. It could be a friendly dolphin, a playful kitten, or even a talking squirrel. This animal friend is here to share your joy.

What games or adventures are you having with your animal friend? Maybe you’re flying on a dragon’s back, exploring hidden caves, or having a magical tea party.

Feel the happiness bubbling up inside you like a fizzy drink of joy. Your heart is full of laughter and smiles.

Take a moment to soak in this special place’s good feelings, colors, sounds, and adventures.

When you’re ready, take a deep breath and gently open your eyes, like you’re waking up from a fantastic dream.

Wow, you did an incredible job! You just painted a positive picture with your imagination, and you can visit this joyful place anytime you want.

Remember, your magical imagination backpack is always ready for more positive adventures. Keep spreading happiness and creating amazing scenes with your imagination!

*Feel free to adapt this script to suit the age and preferences of the kids you’re guiding through the exercise. Enjoy the journey of imagination and positivity together!

Positive Imagery for Kids of One’s Happy Place

This positive imagery exercise script for kids focuses on their happy place. This exercise emerged This concept was pulled from Treating Generalized Anxiety Disorder: Evidence-based strategies, tools, and techniques by Rygh and Sanders. This exercise guides children through imagining and experiencing their comfortable and safe space.

Script:

Let’s have a joyful adventure into your special happy place! Find a comfortable spot to sit or lie down where you can let your imagination run free.

Close your eyes gently if you’d like, and take a few deep, calm breaths. Breathe in through your nose, and breathe out through your mouth like you’re blowing away little worries.

Now, let’s journey into your magical, happy place. Imagine a place that makes you feel incredibly happy, safe, and joyful. This place is just for you.

Picture yourself there. What does it look like? Is it on a sunny beach, in a cozy treehouse, or somewhere you’ve always dreamed of?

Feel the air around you. Is it warm or cool? Imagine the sun on your skin or a gentle breeze playing with your hair.

Listen to the sounds of your happy place. Are there birds singing, waves crashing, or giggles from your friends? The sounds are like a happy melody playing just for you.

Look around and notice the colors. Imagine the brightest and most beautiful colors you can think of. Fill your happy place with all the colors that bring you joy.

Imagine you have a happy pet with you—a puppy, a unicorn, or even a friendly dinosaur! This pet is your buddy, and you’re having the best time together.

What fun things are you doing in your happy place? Maybe you’re building sandcastles, swinging on a swing, or even having a magical tea party.

Feel the happiness bubbling up inside you, like a fizzy soda of joy. Your heart is full of laughter and smiles, just like in your special place.

Take a moment to enjoy all the wonderful feelings, colors, sounds, and adventures of your happy place.

When you’re ready, take a deep breath in, and as you breathe out, gently open your eyes like you’re coming back from a marvelous dream.

*Feel free to adjust this script according to the age and preferences of the kids you’re guiding through the exercise. Enjoy exploring their happy places together!

Relaxation, mindfulness, and positive Imagery for Kids of One’s Happy Place

This is one of my favorites to use with my daughter when she is trying to sleep when she has several worries or concerns consuming her mind, hindering her ability to sleep. I created this out of my daughters need to calm her mind. I use this with many of my kids in therapy. The parents and children have seemed to express how much this helps the child fall asleep.

Script

Let’s begin to settle in and find a nice peaceful place. Find a comfortable spot to sit or lie down where you can relax your mind, empty your thoughts, and find your happy place, a place that is completely calm, peaceful, and joyous, away from any concerns.

Begin to relax your body, finding a nice, peaceful place. Begin to settle in, lighting your eyes to drift closed.

Begin to imagine you’re on an island. You see about off into the horizon, drifting over the nice calm ocean.

As you inhale through your nose, you bring the boat closer, softly exhaling. With every inhale, the boat comes closer and closer, every exhale beginning to let your mind drift with the ocean. Inhale through your nose; the boat comes closer and closer as you exhale, letting everything go.

Once the boat is next to you, you dump your thoughts onto the boat. Imagine you dumping your thoughts of it like a waterfall flowing onto the boat as all of your thoughts get emptied onto the boat. The leftover thoughts you begin to play some one by one with your hands onto the boat.

Once you’ve dumped all your thoughts onto that boat, you scan your mind for no longer. Place more last thoughts onto the boat.

Once all those thoughts are on the boat, you slowly blow the bell away with your breath. As you exhaled, you began to blow the boat away, letting it drift off into the horizon. With every inhale… slowly inhaling through your nose… as you exhale… slowly letting the boat drift away…. Inhaling softly through the nose… exhaling softly letting the boat go…

Once it seeps over the horizon… disappearing into the distance… a cloud appears overhead… the cloud begins to drift closer and closer as if it were a feather falling from the sky.

You watch as the cloud drifts closer and closer to you.

Once the cloud is at your feet, you begin to step into the cloud to find a nice comfortable lying down position as if it were your bed.

With your right hand, You take a part of the cloud and pull it over you from right to left as if it were a blanket covering your body. As you take the cloud from your left to the right side of your body, you wrap it around it as if it were a blanket, making you feel completely safe and warm. As you snuggle up into the cloud, your eyelids become heavier and heavier.

As your eyelids become heavier and heavier, you notice the cloud beginning to float towards the sky as if it was a feather floating up from side, drifting higher and higher.

Once the cloud is high in the sky, the cloud takes you to your happy place. Imagine a place that makes you feel incredibly happy, safe, and joyful; this place is just for you.

Picture yourself there.

Look around and imagine. What do you see? What colors are there? Imagine the brightest and most beautiful colors you can think of. Fill your happy place with all the colors that bring you joy.

Listen to the sounds that fill your happy place. What do you hear?

What can you touch? What does it feel like? Is it soft or hard?

What do you smell?

What do you taste?

What fun things are you doing in your happy place? Take a moment to enjoy all the wonderful feelings, colors, sounds, and adventures of your happy place.

When you’re ready, take a deep breath in, and as you breathe out, gently open your eyes like you’re coming back from a marvelous dream.

Great job! You can always return to your joyful place whenever you want to feel happy, safe, and full of smiles.

*Feel free to adjust this script according to the age and preference of the kids you’re guiding through the exercise. Enjoy exploring their happy places together! My daughter likes me to prepare her at the beginning, not to open her eyes at the end, and I leave off the last two paragraphs of instruction, letting her stay in her happy place so she can easily drift off to sleep.

Body Scan ScriptA body scan is a mindfulness practice that focuses on different body parts, from head to toe, to cultivate awareness and relaxation. This emerged out of my trainings for Trauma Focused Cognitive Behavioral Therapy. Here’s a basic body scan script that you can use:

Script:

Find a comfortable and quiet place to sit or lie down. Close your eyes gently if you’d like, and take a moment to settle into a relaxed position.

Take a deep breath through your nose, and as you exhale through your mouth, let go of any tension or stress you might be holding.

Now, bring your attention to your toes. Notice any sensations in your toes—warmth, coolness, or other feelings. Imagine sending a wave of relaxation from your toes to the tips of your toes.

Move your attention to your feet. Feel the weight of your feet on the ground. Notice any sensations in your feet—the pressure, tingling, or softness. Let your feet relax completely.

Shift your focus to your lower legs. Imagine a warm, soothing sensation spreading through your calves and shins. Feel any tension melting away as your lower legs become calm and relaxed.

Move up to your knees and thighs. Allow any tightness or discomfort to dissolve as you bring a sense of ease and relaxation to your upper legs.

Now, bring your awareness to your hips and pelvis. Feel the support of the surface beneath you as your hips and pelvis soften and release any tension.

Move your attention to your lower back and abdomen. With each breath, imagine this area expanding and relaxing. Any stress or tightness is gently released.

Shift your focus to your chest and upper back. Feel the rise and fall of your chest as you breathe. Notice any sensations in your chest area, and let them be as they are.

Now, bring your awareness to your shoulders. Imagine any heaviness or tightness in your shoulders melting away. Feel your shoulders relaxing, moving away from your ears.

Move down to your arms and hands. Feel a soothing warmth in your arms as you release any tension. Allow your hands to be loose and relaxed.

Shift your attention to your neck. Imagine a gentle, warm light at the base of your neck, easing any tension as it travels upwards.

Finally, bring your focus to your head. Imagine your entire head being bathed in a soft, peaceful light. Feel your forehead, cheeks, and jaw relax. Let go of any facial tension.

Take a few moments to feel the relaxation spreading through your entire body. Enjoy the sense of calm and peace.

When you’re ready, gently bring your attention back to your breath. Take a deep breath, and open your eyes slowly as you exhale.

You’ve just completed a body scan meditation, allowing relaxation to flow from your toes to your head. You can practice this exercise anytime to release tension and promote well-being.

*Feel free to adjust this script according to the age and preference of the kids you’re guiding through the exercise.

Body Scan Script for Kids

This body scan script guides kids through a relaxation exercise, focusing on each part of the body from toes to head.

Script:

Let’s go on a relaxing adventure through your body from your toes to your head. Find a cozy spot to sit or lie down, like you’re settling in for a cozy story.

Close your eyes gently if you’d like, and take a few deep breaths. Breathe in through your nose and breathe out through your mouth, letting go of any tension.

Start by wiggling your toes. Feel how they move and stretch. Imagine they’re like little wiggly worms having a dance party.

Now, imagine your toes are feeling sleepy and getting ready for a rest. Imagine a warm, cozy blanket wrapping around your toes, making them feel all snuggly.

Bring your attention to your feet. Feel your feet on the ground or the surface you’re sitting or lying on. Notice any sensations, like warmth or pressure.

Imagine your feet are like big, heavy rocks. Feel them getting more and more relaxed, sinking into the ground or surface beneath you.

Let’s move up to your lower legs. Imagine a gentle wave of relaxation moving up through your calves. Feel any tension melting away, leaving your legs loose and comfortable.

Now, bring your attention to your knees. Imagine your knees are like soft, squishy pillows. Feel them getting cozy and relaxed.

Continue to your thighs. Imagine your thighs are like soft cushions, and they’re getting all snuggled up. Feel any tightness releasing as your thighs relax.

Move your attention to your hips and lower back. Imagine a warm, soothing light glowing in these areas. Feel any tension melting away, like snow melting in the sun.

Bring your focus to your tummy. Imagine your tummy is like a gentle balloon, rising and falling as you breathe. Feel the rhythm of your breath, calming your tummy.

Now, let’s shift our attention to your chest and upper back. Imagine your chest is like a soft cloud, rising and falling with each breath. Feel any stiffness drifting away.

Move up to your shoulders. Imagine your shoulders are like warm, soft marshmallows. Let them sink down, feeling heavy and relaxed.

Let’s go to your arms. Imagine your arms are like gentle waves, gently swaying as if floating on water. Feel any tension flowing away.

Bring your attention to your hands. Imagine your hands are like warm, cozy mittens. Feel any last bit of tightness leaving your fingers.

Now, shift your focus to your neck. Imagine your neck is like a smooth, flexible straw. Feel any knots or tightness loosening up.

Finally, let’s move up to your head. Imagine your head is like a soft pillow resting on a cloud. Let your forehead, cheeks, and jaw relax completely.

Take a moment to feel your whole body. You’ve done a wonderful job relaxing each part from your toes to your head.

When you’re ready, take a deep breath in, and as you breathe out, gently open your eyes like you’re waking up from a cozy nap.

You did an amazing job! This body scan helped you relax and let go of any tension. You can do this exercise whenever you want to feel calm and peaceful.

*Feel free to adapt this script to suit the age and preferences of the kids you’re guiding through the exercise. Enjoy the journey of relaxation together!

Loving-Kindness MeditationThis practice involves cultivating feelings of love, compassion, and kindness towards oneself and/or others. Clients repeat phrases or affirmations that express these sediments, gradually extending them to themselves, loved ones, neutral individuals, and even difficult people.

Script:

Certainly, here’s a loving-kindness meditation script that you can use:

Let’s begin by finding a comfortable and relaxed position. You can sit down or lie down, whichever feels best for you. Close your eyes gently if you’re comfortable, and take a few deep breaths in and out to help you relax.

This meditation is all about sending love, kindness, and positive feelings to us and others. It’s like sharing warm and friendly thoughts with the world.

Let’s start by focusing on ourselves. Repeat these words silently in your mind or out loud, whichever you prefer:

May I be happy.

May I be healthy.

May I be safe.

May I live with ease.

 

Imagine these words surrounding you like a gentle hug filled with love and kindness. Let yourself feel these words’ warmth and their positive intentions.

Now, think about someone you care about – a friend, a family member, or a pet. Picture them in your mind and repeat these words:

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

 

Imagine these words wrapping around them like a cozy blanket of love. Picture their smile and the happiness they feel.

 

Now, think about someone you might not know well – maybe a classmate, a neighbor, or even someone you’ve never met. Repeat these words:

 

May you be happy.

May you be healthy.

May you be safe.

May you live with ease.

 

Imagine these words spreading out to them like a warm, friendly wish. Feel the kindness you’re sending their way.

 

And now, let’s think about everyone in the world, everywhere. Imagine your kind wishes extending to all living beings:

 

May all beings be happy.

May all beings be healthy.

May all beings be safe.

May all beings live with ease.

 

Feel the vastness of your positive intentions reaching out to the entire world.

 

Take a moment to feel the love and kindness you’ve shared in your heart. You can create positive feelings and improve the world, starting from within.

 

When you’re ready, gently open your eyes if they were closed. Carry this feeling of loving-kindness with you throughout your day.

 

*Feel free to adjust the script to make it suitable for the age group you’re working with and to create an atmosphere of warmth and compassion.

 

Loving-Kindness Meditation for Kids

This exercise helps kids practice loving-kindness towards themselves and others. I used the above script to guide adults through loving and kindness; however, the script needed to be altered to adapt to the child’s developmental age. Remember, not all children of all ages respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

 

Script:

Let’s practice something really special today called loving-kindness meditation. This is a way to send love and kindness to us and others. Find a comfortable place to sit or lie, and gently close your eyes.

 

We’ll start by taking a few deep breaths. Inhale slowly through your nose, and then exhale through your mouth. Let’s do those two more times. Breathe in and breathe out. The last one, breathe in and breathe out.

 

Now, imagine a warm, glowing light surrounds you. This light is made of love and kindness. Feel it wrapping around you like a cozy blanket. With each breath you take, this light gets brighter and warmer.

 

Now, let’s send loving-kindness to ourselves. In your mind, say these words: ‘May I be happy. May I be healthy. May I be safe. May I be loved.’ Imagine these words as little seeds of kindness planting in your heart. Feel the warmth of the light and the kindness filling you up.

 

Next, let’s send loving-kindness to someone you care about. It could be a friend, family member, or even a pet. Imagine them in your mind and say: ‘May you be happy. May you be healthy. May you be safe. May you be loved.’ Imagine the warm light spreading from your heart to theirs like a special hug.

 

Let’s send loving-kindness to someone you don’t know so well, like a classmate or neighbor. Picture them in your mind and say: ‘May you be happy. May you be healthy. May you be safe. May you be loved.’ Imagine the warm light reaching out to them, making them smile.

 

Lastly, let’s send loving-kindness to the whole world. Imagine planet Earth, with all its people and creatures. Say: ‘May all beings be happy. May all beings be healthy. May all beings be safe. May all beings be loved.’ Imagine your warm light spreading all around the world, bringing happiness and kindness to everyone.

 

Take a moment to feel the love and warmth in your heart. Whenever you need a little extra love, remember this meditation. Slowly open your eyes when you’re ready.

 

Thank you for sharing your loving kindness with the world today.

 

*Feel free to adapt the script to suit the age and understanding of the children you’re working with. Keeping it simple, positive, and engaging for them is the key.

  Three-Minute Breathing SpaceThis technique is a brief mindfulness practice that helps individuals shift their awareness from autopilot to the present period. It involves three steps: awareness of sensations and thoughts, focus on the breath, and understanding the entire body. This practice emerged from my own need to help myself focus between sessions and my fast-paced day. I needed to stay present for the families I was treating and the children. I found this to help me refocus in 3 short minutes. Many of my teachers, families, and kids needed a quick way to help ground themselves when feelings of dysregulation occurred. I adapted my own practice to assist them.

Script:

Welcome to the Three-Minute Breathing Space. This short practice can help you quickly shift your focus to the present moment. Find a comfortable sitting position with your back straight and your hands resting in your lap.

 

If you feel comfortable, close your eyes or lower your gaze.

 

Take a moment to bring your attention to your body. Feel the weight of your body on the chair or cushion. Notice any sensations you feel – perhaps warmth, coolness, tingling, or stillness.

 

Now, bring your attention to your breath. Feel the natural rhythm of your breath – the rising and falling of your chest or the sensation of the breath at your nostrils. You don’t need to change your breath in any way; observe it as it is.

 

Gently expand your awareness to your entire body. Feel your body as a whole. Notice any areas of tension or discomfort and let them be just as they are—no need to change anything.

 

As you breathe in, imagine that you’re breathing in calmness and peace. Imagine you’re breathing out any tension or stress as you breathe out.

 

Continue to follow your breath for a few more moments.

 

Now, let’s take a deep breath together… and exhale slowly, letting go of any remaining tension.

 

You can slowly open your eyes or bring your awareness back to the space around you if they’re already open.

 

Whenever you feel stressed or overwhelmed, you can return to this practice to find a moment of calm.

 

*Feel free to adjust the pacing and wording to suit your preferences and the needs of the individuals you’re guiding through the practice. The key is to create a brief pause in the day for focused mindfulness and relaxation.

 

Three-Minute Breathing Space for Kids

This is a simplified version of the Three-Minute Breathing Space mindfulness practice for kids. I used the above script to adapt to the child’s developmental age. Remember, not all children of all ages respond to the wording of the script; make sure to meet the child’s developmental age with age-appropriate wording.

 

 

Script:

 

Hi there! Let’s do a quick and fun activity called the ‘Three-Minute Breathing Space.’ It’s like taking a little break to help you feel calm and focused. Find a comfy place to sit or stand, and when you’re ready, let’s begin.

 

Start by noticing your breath. Please take a deep breath through your nose, then let it out slowly through your mouth. Feel your breath as it goes in and out. You can even touch your tummy and feel it rise and fall with each breath.

 

Now, think about how you’re feeling right now. Are you happy, excited, calm, or maybe a bit busy? There’s no right or wrong feeling. Just notice how you’re feeling today. Your thoughts or feelings are like clouds passing by in the sky.

 

Imagine you have a big flashlight in your heart. Imagine shining this light on all your feelings and thoughts. Take a deep breath in, and as you breathe out, imagine the light getting bigger and bigger, spreading all around you. You’re like a superhero shining a light on your feelings!

 

That’s it! You just did a Three-Minute Breathing Space. You focused on your breath, checked in with your feelings, and shone a light on them. Remember, you can use this to feel calm and in control.

 

Give yourself a big smile, and when you’re ready, you can go back to what you were doing. Great job!

 

*Feel free to customize this script based on the age and familiarity of the children with mindfulness practices. Making it playful and relatable will help keep their interest and engagement high.