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. Today’s meditation focuses on gratitude.

This meditation has been designed for you to share with your child to help them be thankful for the little things in life!


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.

Gratitude meditation

Let’s take a moment to get really comfy. Closing your eyes if you like. Start noticing your breathing, and the gentle rise and fall of your chest as you breathe in and out. Take 3 deep breaths now, slowly and gently.

We’re going to think about some things in our life that we like and are happy about. This is called gratitude. Let’s begin with thinking about a person in your life who is nice or kind to you. In your mind can you say thank you to them? Now let’s think about something in your home or your bedroom that you like.

Picture this thing in your mind and say thank you to it. Can you think about someone or something that loves you no matter what? Is this your mum or dad, brother or sister, pet or friend, or even the sunshine? Picture this person or thing in your mind and say thank you.

Now, can you imagine something or someone that makes you really, really happy? Do you have a happy memory? Picture the happy thing or happy memory in your mind, and then take your hands and hold them in front of you, together in the shape of a ball, and blow you happy memory in to your hands. Then, softly, gently, place your hands on your heart and know that your happy memory is in your heart for you all day long if you need it.

Take 3 deep breaths here now, knowing that your heart is happy and grateful for these things in your life.

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