Rainbow Guided Meditation: Relaxation Walk-Through for Kids

Relaxation is crucial, but we're not born knowing how to do it.

Babies have trouble self-soothing, and as parents we know that our new infant needs a lot of care in order to calm down. We don't expect them to just do it on their own. 

Our anxious and angry toddlers, pre-schoolers, and elementary aged students need help when it comes to calming down as well. 

And so today, we have a walkthrough on how to use Rainbow Breathing to connect with our breath in our body, and to help us calm down.

Rainbow Guided Meditation script:

Remember to use a soft, calm, voice, and this may take some practice to have your kiddo stay still the whole time. Tailor as needed!

Start off lying flat on your back.

Take three deep breaths, in through your nose, and out through your mouth.

Close your eyes, or find just one place to look at.

I want you to imagine in your head that you're floating on a cloud. Imagine how nice, warm, and fluffy the cloud feels on your body.

Imagine that cloud taking you up, up, up in the sky until you find a rainbow. You feel safe and warm on that cloud.

Then, the rainbow slowly floats around you. 

As each color travels over your body, your muscles feel nice and warm and relaxed.

First imagine the red color traveling over your head, your neck, your shoulders, your belly, your legs, all the way to your toes, making your whole body feel relaxed.

Next, imagine the orange color traveling over your head...(repeat above, for yellow, green, blue, violet, and purple)

And as that last color travels through your body, the cloud gently floats you all the way down, back to your bed. Great job!

Curious to hear more about why I specialize in anxiety and anger management for kids, teens, and college students? You can reach me at kelsey@compassionatecounselingstl.com or at 314-339-7640.

Compassionate Counseling St. Louis is located in Clayton, MO. I work with families throughout St. Louis City, St. Louis County, Ladue, Town and Country, Webster Groves, Creve Couer, Kirkwood, Richmond Heights, and Brentwood.