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 nature.

This meditation has been designed for you to share with your child to help them enjoy the nature that’s all around them.


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.

Nature meditation

Let’s settle down and get ready to relax and rest our bodies. Take a few bigger breaths. Gently breathing in….and then gently breathing out. We’re going to imagine that we are going for a walk in a garden. If you’d like to, close your eyes and listen to my voice as I take you to a garden that is just for you.

Can you imagine walking without your shoes on lovely, soft green grass? Can you imagine that the sun is out and you feel safe and warm? Imagine you are walking around the garden and notice that there are lots of beautiful brightly coloured flowers. Tall trees with leaves that flutter softly in the breeze.

Is there anything else you can see? Perhaps you notice the birds singing, or butterflies flying around. Imagine yourself finding a lovely tree to lie down under. Lie down on the grass under the trees and then say to yourself in your mind as you breathe in and out:

Breathing in, I see myself as a flower, breathing out I feel fresh,
Breathing in, I see myself as a rock, breathing out I feel strong,
Breathing in, I see myself as a beautiful tree, breathing out I feel safe,
Breathing in, I see myself as fresh air, breathing out I feel free.

Now, take some slower, bigger breaths and wiggle your fingers and toes. Then listen to the sounds around you in the room you are in. Slowly, gently, blink your eyes open and maybe give yourself a hug. You can visit your special garden in your mind any time you like.

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