Here is the written text of the meditation samples you can hear on our homepage, read by Anna, our founder. Each recording includes calming music that continues after the words end.
Stillness: Grounded Tree
Zenimal Kids, Stillness meditation, about 10 minutes with music
Let’s take a moment to find some stillness. This can be done sitting or standing.
Try to find a place that is quiet, where you can be still and calm for just a few moments.
Whenever you are ready, close your eyes if you can, and take a deep breath all the way in and all the way out. Take another breath all the way in and out.
Imagine in your mind that you are a big, strong tree rooted firmly on a lush grassy hill.
You have strong roots that reach and spread deep underground, connecting you to the earth beneath you.
With each breath in and out, feel as your roots grow deeper and deeper, giving you calmness and strength.
Now picture your tree trunk, big and strong, holding up an enormous canopy of green, fluttering leaves. See the wind blow gently through the leaves, moving across your branches as they sway gently from side to side.
The sunlight passes over your branches while the leaves absorb the relaxing warmth from the nourishing light.
Deep breath in. Deep breath out.
Notice this gentle wind is starting to get slower and calmer, and as it does, you are feeling more and more relaxed and calm.
As the wind finally goes away completely, your leaves and branches slowly stop moving and become completely still.
Breathe in. Breathe out.
The fresh, warm air settles in around you, giving you a sense of warmth and peace.
Feel how calm your leaves are, how still your branches are, and how securely you are rooted into the ground.
Deep breath in. Deep breath out.
Now gently begin to wiggle your toes and fingers.
Start loosening up your arms and your legs.
You can go back to being a strong, magnificent tree anytime you want, but for now, start to come back into your own body with each breath in and with each breath out.
Let’s take a final deep breath in, stretching your arms, and when you are ready, slowly open your eyes.
Thank you for taking this time to be mindful and still. And don’t forget, you are a good kid.
Sleep: Safe Space
Sleep meditation, about 25 minutes with music
Let’s begin by lying down quietly, being mindful, as we get ready for a peaceful sleep.
Once you are comfortable and settled in, take a deep breath all the way in and all the way out.
One more deep breath all the way in, and all the way out.
Feel the day melt away.
Tomorrow will be here very soon, and your mind and body did a lot today, so it is important to rest and reset so you have lots of energy for tomorrow.
You are safe and warm in your bed, and it is perfectly fine if you drift off to sleep. At any point, when you are ready, gently close your eyes if they are not already closed.
Take a gentle breath in and a gentle breath out.
Place your arms wherever they feel most comfortable, and allow your legs and feet to stretch out and relax in whatever position feels best.
Take a deep breath in through your nose and gently out through your mouth, feeling your body get more and more still with each breath you take.
Every breath allows your body to relax, and as you breathe out, imagine any worries or tensions or frustrations leaving your body and mind.
One by one, these worries float up, up, and away, fluttering completely out of sight.
Breathe in. Breathe out.
Feel free to let go of any more thoughts from the day with your imagination. Watch them get further and further away until they have vanished.
Feel the fresh air enter your body and feel it slowly exit, bringing more relaxation and peace.
Each breath invites a peaceful thanks for all of the things that make you feel good and joyful.
Notice your head being cradled gently by the pillow beneath it. Feel your mind sink just a bit deeper into the softness.
Relax your forehead, releasing any tension in your eyebrows.
Feel your cheeks soften.
Think about loosening your jaw and your chin.
Gently breathe in and out.
Feel any worries leaving your neck.
Imagine your shoulders and back sinking ever so slightly into the mattress beneath you.
Allow your arms to easily relax in the stillness. Sense your hands and your fingers softening.
Relax your chest and feel the air effortlessly coming in and out, allowing your ribs to open and close with ease.
With these breaths, the belly untwists from any thoughts from the day and releases them.
Feel your hips unwind as your legs and feet grow heavy, settling deeper into the softness below you.
Finally, imagine your whole body relaxing more and more with each gentle breath. You breathe in and out without too much effort.
Imagine your favorite place, somewhere you feel safe and relaxed, the place where you feel happiest, the place where you feel calm, and the place where you can be comfortable being yourself.
This can be a place you have been before or somewhere from your imagination.
Imagine yourself in this place. Visualize every detail in your mind.
Perhaps there are other people or things here, or maybe you are enjoying it all by yourself.
Gently breathe in. Gently breathe out.
It can help to imagine what you might be doing in this special place. You might want to walk around and explore, or just sit or lie down and relax.
Now that you are here, notice how your heart feels in this amazing space.
Start to pay attention to every detail, every color, every texture, every shape.
See the ground beneath you, observing how it feels underneath your feet.
Notice the clean, fresh air around you. It might be cool and refreshing, or warm and comforting.
Breathing in. Breathing out.
As you spend time in this wondrous place, notice how safe and peaceful you are, and how much you are enjoying being calm and relaxed in this magical environment.
Take a deep breath in, smelling the air in this wonderful place.
And a deep breath out, letting any worries, thoughts, or concerns float up and away into the air, watching as they get further and further away until they completely disappear.
Breathe in. Breathe out.
If you are ready to return to your cozy bed, you may do so, or if you wish, feel free to stay in your safe and happy place as long as you like while you continue to gently breathe in and out.
Breathing in. Breathing out.
Breathing in. Breathing out.
Allowing yourself to drift off for a peaceful rest.
Wishing you a good night’s sleep.
And don’t forget, you’re a good kid.
