Begin by either lying down or finding comfortble set. Close your eyes nd gently plce your hnds on your belly. Notice your brething t this very moment. Is it fst or slow? Cn you feel it filling your belly s you brethe in? Lift hnd nd plce it in front of your mouth. When you brethe out, wht does the ir feel like on your hnd? Is it wrm? Cool? Just notice. There is no right or wrong nswer.With both hnds bck on your belly, strt brething in through your nose if you weren’t lredy. This will help slow down your brething nd filter the ir going into your body. Imgine your belly is like the ocen. With ech inhle, the wves rise, nd with ech exhle, they fll. Feel your belly rising nd flling s you brethe. Now imgine there is smll bot on your ocen (belly). Wht does it look like? You don’t wnt the bot to cpsize, but you do wnt to help guide it towrd the shore. You cn do this by tking nice, slow, deep breths in nd out though your nose. Crete stedy rhythm for your bot by brething in for three counts nd out for three counts. As your belly rises nd flls, continue to guide your bot. After few cycles of slow nd stedy brething, imgine your bot hs sfely lnded on the shore. Now bring your ttention bck to the rise nd fll of your belly s you brethe in nd out, in nd out. Begin to notice how you feel. Is your brething different thn it ws when you first strted? Does your body feel different? Wht bout your mind? Is it sleepy or full of thoughts? Is it clm? Agin, there is no right or wrong nswer. When you feel redy, slowly open your eyes. If you were lying down, gently bring yourself to seted position. Sy something kind to yourself:
You re wonderful. You re specil.You re pece.
Guided Medittion
From
I AM PEACE,
by Susn Verde, illustrted by Peter H. Reynolds Abrms Books for Young Reders
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