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Speaker 1: What's up you guys. We're super excited because today's a

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Speaker 1: two part episode where we recorded a guided meditation for

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Speaker 1: you guys and a guided meditation for your kids.

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Speaker 2: Yay.

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Speaker 1: We talk about meditation manifestation a lot on the podcast,

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Speaker 1: and as parents to five and six year olds, what

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Speaker 1: we've realized is that we need to start teaching our

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Speaker 1: children how to do this now so that they don't

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Speaker 1: have to figure this shit out when they're thirty three.

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Speaker 2: Like us, we want to help ourselves and help you

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Speaker 2: give our kids the tools they need to meditate and

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Speaker 2: to separate themselves and go within their mind and sort

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Speaker 2: out their feelings.

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Speaker 1: And so we've asked Naja Blue, who is an amazing

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Speaker 1: yoga teacher for little kids. She has a company called

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Speaker 1: Yoga Little make sure to check them out on Instagram,

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Speaker 1: and basically she's facilitating social emotional development for our kids,

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Speaker 1: one breath at a time. And so she's created a

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Speaker 1: meditation specifically for your kids. So, if you have a second,

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Speaker 1: right now, pause this episode, get your kids ready, get

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Speaker 1: them excited, put them in a spot where it's quiet, comfortable,

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Speaker 1: and let this be if not the first, certainly not

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Speaker 1: the last time that you encourage them to sit down

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Speaker 1: and make meditation a daily practice for them.

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Speaker 3: So enjoy Hello, Lil yogis, and welcome to our gratitude meditation.

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Speaker 3: Find a quiet place to layer, sit and let's get started.

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Speaker 3: Close one eye. See the world with only one eye

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Speaker 3: open for just a moment. Now close the other. It

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Speaker 3: sure is dark now, isn't it. Don't worry. You are safe.

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Speaker 3: Since gratitude is focusing on what is good in our lives,

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Speaker 3: we can first be thankful for our strong and healthy bodies.

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Speaker 3: So let's get our wiggles out. Wiggle your toes, now

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Speaker 3: your fingers, take any other movements that feel good in

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Speaker 3: your body. When you hear a soft bell, start to

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Speaker 3: become very still. Let your body melt into the earth

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Speaker 3: like chocolate melting in the sun. How does it feel

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Speaker 3: to become very still and relaxed. Now that your eyes

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Speaker 3: are closed, do you notice any sounds in the world

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Speaker 3: around you? Next, take a deep breath through your nose.

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Speaker 3: Fill your belly and chest up with air like a balloon.

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Speaker 3: Exhale the air through your mouth. Big Inhale through the nose.

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Speaker 3: Fill your belly up like a balloon, and exhale through

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Speaker 3: your mouth. Keep breathing like this, we take twenty thousand

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Speaker 3: breaths every day. Feel your body rise and fall with

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Speaker 3: every breath you take. On your next inhale, think of

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Speaker 3: what you are grateful for in your life. It could

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Speaker 3: be your family, your pets, friends, or your home. I'm

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Speaker 3: grateful for you, Lil Yogi. Notice how it makes you

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Speaker 3: feel to be grateful for the people and the things

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Speaker 3: in your life. Breathe in that gratitude. Breathe gratitude back

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Speaker 3: out into the world. When we share our gratitude, the

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Speaker 3: world becomes a more loving place. On your next inhale,

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Speaker 3: think I am grateful for my life. And on your exhale,

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Speaker 3: think I am grateful for my family. When you're ready,

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Speaker 3: begin to wake your body up. Wiggle your toes, now

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Speaker 3: your fingers. Take one last inhale, Hold it in for

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Speaker 3: three seconds, one two, three. On your exhale, open your

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Speaker 3: eyes and smile. You did it. You've shared gratitude with

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Speaker 3: the whole world. Carry this feeling with you through the

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Speaker 3: rest of your day. Thank you for making the world

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Speaker 3: a better place. I can't wait to meditate together again soon.

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Speaker 3: Choose to have a great day