When life gets busy (which happens lots of the time for many of us!), or perhaps a little tough, it’s a great idea, if you can, to find time and space for some quiet moments to relax and reflect – with the kids too!

With this in mind, we’ve asked for inspiration from the incredible Gemma David, founder of  The Quiet Heart and a Chinese Medicine practitioner, mental health trainer and facilitator, yoga and meditation teacher and speaker.

Gemma has produced a number of unique kids’ meditations especially for Alex and Alexa, to help in specific situations.

This meditation has been designed for you to share with your child if they’re feeling in any way worried or anxious.

Access it on your phone or whichever device you use, and read it aloud – or simply have it to hand as a guide to help you enjoy some relaxing moments together.


Hopefully you’ll find that, in time, it becomes part of your everyday routine.


Make sure you read it slowly and allow for your child to absorb your words – perhaps you’d even like to join in with them to help them with some of the movements.


Please note, if your child is suffering with prolonged anxiety, please seek the help of a professional.

Let’s get our bodies really comfy, warm and feeling safe wherever you are. If you would like a blanket, pillow or a snuggly, make sure you get that now. Let’s begin by taking some softer breaths together, gently in and out, not too deep or big, just gentle breaths together. I am here with you, you are safe.

Sometimes we all feel worried or unsure, and I want you to know that this is ok. It’s ok to feel all your feelings. Shall we imagine where you’re feeling the worry in your body? Think about your worry and see if you can feel where it is in your body.

What does it feel like? Does it have a colour or a shape? Can you think of any words to describe it? You can share them with me if you like.

Now take a lovely breath in and imagine that you are going to blow pink light into both your hands, like they are a balloon. Can you do this? Cup your hands together in front of you and imagine blowing pink light into your hands.

Then, gently place your hands with their pink light on the place where your worry is in your body. Does that feel good? Sometimes, just placing our hands where our worry is feels really good.

Take a nice breath in and out and if you like, smile and know that the pink light is helping the worry feel better and safe. You can do this anytime that you feel worried or upset. Take one more deep breath in, and out. You can be here with your worry as long as you like or need, and I will stay with you here.




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