Original Kids Collection: Sample Transcripts

Sleep — Safe Space

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.

Breath — Mindful Breathing

Let’s practice our mindful breathing. This can be done sitting, standing, walking, or lying down comfortably. As long as you’re not walking, you may now gently close your eyes.

We will start by taking a deep breath in through the nose and letting it all the way out through the mouth.

Imagine with each breath you breathe in, you’re filling a balloon in your belly, and with each breath out, the air is completely emptied out of the balloon. Let’s practice filling the balloon as we count to three and letting the air out as we count to four. Deep breath in, two, three. Deep breath out, two, three, four.

Keep going. Deep breath in, two, three. Deep breath out, two, three, four. With each breath in, the balloon gets bigger and bigger. And on the breath out, the balloon gets smaller and smaller. Deep breath in, two, three. Deep breath out, two, three, four.

Now let’s try taking deep breaths in to fill your heart with love and relaxation. As you take a deep breath in, your heart fills with a wonderful, calm feeling, and as you breathe out, feel any worries or sadness pour out. Deep breath in, filling your heart with joy and peace. Exhale, letting out anything that needs to go.

Deep breath in, two, three, and deep breath out, two, three, four. Take a moment to try a few on your own.

Let’s move your breath now to your mind. Breathe in quiet, calm thoughts. Breathe out, releasing any worries, any struggles, any tension. Deep breath in, two, three, and deep breath out, two, three, four. Great job. Remember, your breath is always with you, wherever and whenever you need it. Let’s take a final deep breath in and a deep breath out.

Gently wiggle your fingers and toes, and when you’re ready, slowly open your eyes. Thank you for taking this moment to breathe mindfully today. And don’t forget, you’re a good kid.

Stillness — Grounded Tree

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.

Gratitude — Giving Thanks

This moment is for gratitude.

Once you are sitting or standing somewhere comfortably, try to settle your body into stillness as much as possible.

You can gently close your eyes if you wish, and we will begin by taking a deep breath all the way in, and all the way out.

Start to think about your day and what you are most thankful for in this very moment. It could be something big or very, very small. Or you might be thankful for someone special. Maybe this person did something nice for you, or you did something nice for them.

You might also be thankful for something you ate or are planning on eating, or maybe something that makes you laugh and feel happy.

When you think about your day, there might be a lot of things to be thankful for. But sometimes it can be difficult to imagine even one, especially if you are going through a tough time. However, there is always something, no matter how small, to appreciate. Can you picture it in your mind?

Everything you are thankful for is a special gift.

When you picture this gift in your mind, feel how good it makes you feel.

Sometimes we forget these gifts, but all you have to do is take a moment and remember what you are thankful for, and your gift will be right there waiting.

Can you think of the reason why you received this special gift?

Was it something somebody did that was special for you, or perhaps it was something you did for someone else? Did it require a lot of effort and work, or did it happen all on its own?

Now imagine if there was a way to give this gift to someone else. Who would you give it to?

How would it make them feel?

You might see that when you do something nice for someone else, you get the gift of their gratitude in return, which can feel really, really great.

Know that even if you are having a bad day, you can always take a minute, remember something that you are thankful for, and feel that good feeling of gratitude all over again.

Let’s take a deep breath in and a deep breath out, and one more deep breath in and deep breath out.

Gently start to wiggle your fingers and toes, and whenever you feel ready, slowly open your eyes.

Thank you for taking this time to be mindful today. And don’t forget, you’re a good kid.

Empathy — Thinking of Others

Let’s take a mindful moment with empathy. Find a place where you can sit quietly or lie down, or even stand up, gently closing your eyes if you can. And we’ll start by taking a deep breath all the way in and all the way out.

And one more deep breath, all the way in and all the way out.

Now, as you breathe in and out with ease, can you think of someone you know? It might be a family member, like a parent, a sibling, or a grandparent.

Or maybe it’s a friend or even a classmate or teacher at school who pops into your mind.

Now, keep that person in your mind and think about how that person makes you feel. Maybe they make you feel really happy or safe. Or maybe sometimes they make you feel a little bit sad.

Sometimes people can make you feel frustrated or angry. Think of all the words that describe how this person makes you feel.

Let’s take a deep breath in, and a deep breath out. And one more time. Breathe in and breathe out.

Take a moment and think about how this person seemed to feel the last time you saw or talked to them.

Did they seem happy, or did they seem sad or even angry?

Maybe you saw them have many different feelings.

Think of all the words you used to describe how you think this person felt.

Let’s take a deep breath in and a deep breath out.

Now imagine that you are stepping into this person’s shoes today. You will live their life and see the world through their eyes. What do you see?

What challenges do you think this person has?

What do you think would make this person happy, and what do you think would make this person sad?

Breathe in and breathe out.

Imagine you’re holding a gentle, glowing ball of light. This is everything special that lives in your heart and in your mind. Deep breath in. Deep breath out. Now imagine giving this warm, glowing light to the person you’ve been thinking about. You are giving them a precious gift, and as they receive it from you, you see them light up with joy.

Now that you’ve given them this special gift, have your feelings about them changed? Or, having seen life through their eyes, do you see something that you maybe didn’t notice before? Even the smallest thing?

Let’s take a deep breath in and a deep breath out. One more time. Deep breath in. Deep breath out.

Gently wiggle your fingers and toes.

Stretch your arms up high, and when you’re ready, slowly open your eyes. Thank you for taking this time to mindfully think of others today. And don’t forget, you are a good kid.

Inspiration — Imagination Art

This mindful moment is for sparking your creativity.

Once you are seated comfortably, allow your body to be still for just a few minutes. Close your eyes if you can, and take a deep breath all the way in and all the way out. And one more deep breath all the way in, and all the way out.

Imagine standing in front of a giant canvas, placed here just for you to create anything you wish to create today.

Right in front of you are paints, crayons, pencils, and anything else you might need, in every color imaginable.

What are you going to create today?

It might be your favorite thing right now, or something special from your memories or your dreams.

Take a moment and start to choose what colors and materials you would like to use.

Now see those colors come to life on the canvas as your artwork begins to appear in front of you.

How is it looking? Do you need to add something more to it, or make a change here or there?

Let’s take a deep breath in, and a deep breath out.

Is your artwork almost done? Let’s make any more changes you think it needs.

Now let’s imagine your artwork transforming into reality. It has turned into a real thing that is right in front of you.

You can take a moment to walk around it and touch it, noticing every glorious detail.

As you do this, breathe in and gently breathe out.

Now that your artwork is complete, what do you think you would like to do with it? You can give it to someone else to brighten their day, or you can keep it for yourself for your own enjoyment. If so, imagine where you would keep it.

If you choose to give it to someone, imagine how they would feel receiving this gift from you.

You know that you can come back to your art and keep changing it, depending on how you feel or what you are thinking about, anytime.

Let’s take a deep breath in and a deep breath out.

Gently wiggle your fingers and toes.

Whenever you feel ready, slowly open your eyes.

Thank you for embracing this creative and mindful moment today. And don’t forget, you are a good kid.

Awareness — Accepting Feelings

We will take this moment to look at our feelings.

Once you are seated or lying down, gently close your eyes if you can, and take a deep breath all the way in, and all the way out.

Try to begin to settle your body so that it can be as still as possible for just a few minutes.

Deep breath in. Deep breath out.

Imagine in your mind all of the feelings you have felt so far today. Do you see them appearing in front of you?

Were there moments when you were happy or sad, or maybe nervous, or even scared?

Did you feel brave and full of energy?

Perhaps you felt a little worried or excited, angry, or frustrated.

You might have had a lot of different feelings today, depending on where you have been, what you were doing, or who you saw.

Of all of the feelings you felt today, in your mind, is there one that stands out bigger than all the rest?

Can you give it a name?

Why do you think this feeling came to you?

Try to remember when you first felt it, or what was going on when this feeling started.

What does it look like to you? Does it have a specific shape or color?

Take a moment just to picture it, a safe distance in front of you.

Sometimes it helps to smile at a really big feeling, knowing this one feeling does not define who you are, and that this feeling is a perfectly okay feeling to have.

Now take in a deep breath and let that feeling gently move along. Imagine blowing that feeling like the wind pushes a cloud slowly through the sky.

Take a deep breath in and blow out, pushing that big cloud along.

If you need a few more breaths to move it, go ahead and take those now.

Do any other feelings come to mind?

Maybe something you are ready to let go of. If so, breathe in and out, slowly moving each one of those feelings along.

You might name them as they pass, or just notice their shape.

Maybe you can see their size, how big or very, very small they are.

Remind yourself that no feeling is bad, because they are all yours, and they allow you to be the special and unique person that you are.

Let’s take a deep breath in and a deep breath out, one last time. Deep breath in, and deep breath out.

Let’s begin to wiggle your fingers and toes, and whenever you are ready, slowly open your eyes.

Thank you for taking this time to be mindful, and do not forget, you are a good kid.

Restoration — Warmth and Light

This mindful moment is for warmth and light.

Once you are seated or lying down comfortably, gently close your eyes if you can, and begin to settle your body into stillness.

We will start by taking 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.

Imagine in your mind a calm, warm, and gentle light.

It can be whatever color you choose. Deep breaths in and out. And with each breath you take in, you are breathing in this warm and gentle light. Each breath is spreading this imaginary light through your body, bringing relaxation and ease.

Deep breath in and breathe out.

Feel this wonderful light spreading across your forehead, easing any tension or worries you might have there.

Breathe in and breathe out.

Imagine this calm light filling your heart with love and hope. Breathing in and breathing out.

Now this warm light is moving to your belly, untangling any knots that might be there, so your belly feels calm and relaxed.

Deep breath in and deep breath out.

Now think of anywhere else in your mind or body where you might need this healing light to go.

Maybe somewhere that doesn’t feel so good right now.

Allow the warmth from this gentle, imaginary light to move to that place, wherever you need it. This special light is taking away tension, worry, or pain.

With each breath in, imagine this healing light spreading relief and happiness to you, your loved ones, and then out into the world.

And with each breath out, imagine you are breathing out any pain, any sadness, or anything that just doesn’t feel so good.

Continue to breathe in and breathe out, allowing you to let go and feel at peace.

Gently wiggle your fingers and toes, and whenever you’re ready, slowly begin to open your eyes.

Thank you for taking this time to be mindful today. And don’t forget, you’re a good kid.

Relaxation — Body Scan

Let’s take a moment to practice mindfulness by relaxing your body, mind, and heart.

Once you are seated or lying down comfortably, gently close your eyes if you can, and take a deep breath all the way in and all the way out, and one more deep breath all the way in and all the way out.

With each breath, allow your body to become more and more relaxed, breathing in calmness and relaxation, and breathing out any worries or struggles.

Deep breath in. Deep breath out.

Now let’s imagine your whole body feeling very heavy, sinking comfortably into whatever you are sitting or lying on.

With your whole body quiet and still, let’s start to relax the very top of your head. Keeping your eyes closed, try scrunching up your forehead as tight as you can, raising your eyebrows, and then, as you breathe out, feel the top of your head relax completely, releasing any tension in the eyebrows and any troubling thoughts or worries. Start to slowly drift away.

With your eyes still closed, shut them as tight as you possibly can. Tightly shut now, while keeping them closed. Feel them gently relax. Deep breath in and deep breath out.

Next, press your lips together, making a fish face, and then let that go, allowing your mouth, tongue, and cheeks to relax.

Deep breath in. Deep breath out.

Now move your head from side to side just a couple of times, feeling your neck relaxing with each gentle, slow movement. Breathe in. Breathe out.

Feel your head start to relax and become very still.

Moving down to the shoulders, try scrunching them up as tight as you can, getting them close to your ears, and then allowing them to relax down.

Deep breath in. Deep breath out.

Now move all the way down to your hands, curling them up into tight, tight fists, as tight as you can go, then gently relaxing them and wiggling your fingers for just a moment before they become completely still again.

Breathe in. Breathe out.

Now feel the relaxation moving into your heart like a warm light, filling it with love.

Breathe in. Breathe out.

Imagine any sadness or worry in your heart gently leaving with each breath out. Deep breath in, bringing relaxation, and deep breath out, blowing out any worries or troubles.

Next, we will move down to your belly, breathing in calm feelings and breathing out, releasing any knots of worry you might have there, allowing them to be free to float away.

Breathe in. Breathe out.

On the next breath in, see if you can tighten the muscles in your legs. Then, as you breathe out, let them relax and become still and heavy.

Go all the way down to your feet and toes, curling them up as tight as you can, and then, on a breath out, let them relax and become still.

Deep breath in. Deep breath out.

Whenever you feel ready, gently wiggle your fingers and toes. Maybe rock your body side to side.

And on your own time, gently open your eyes.

Thank you for taking time to mindfully relax your body, mind, and heart. And don’t forget, you are a good kid.