For those of you who are parents or educators, consider taking your one-minute breaks together with the children… they are also increasingly affected by the stress and instability of today’s world.
just-a-minute is a simple way for kids to harness their natural inner peace, to encourage concentration, to nourish creativity and to expand imagination.
Taking one-minute breaks together naturally creates a harmonious and safe atmosphere… a fertile ground for good communication and cooperation.
Why not try one of the j-a-m 4 kids meditations now…
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Close your eyes, be very still and imagine you are sitting all alone in a quite caveLooking out into a sandy beach where peaceful children are collecting shellsYou can hear the sounds of the waves lapping against the shoreListen to the seagulls calling as they fly around in the clear blue skyIf you listen very carefully you might be able to hear the crabs scuttling lightlyAcross the sand. Can you hear themAs you stay here in the quiet caveYou feel completely safe and very peacefulLet these lovely feelings of peace wash all over youRepeat to yourself in your mindI am safe, I am safe, I am safe -
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Close your eyes and be very stillAnd imagine you are holding a big balloonIt is very lightThis balloon is so light it starts to float up into the airHold on tight and feel the balloon gently rising into the skyThe big balloon is pulling you further and further into the airTake a deep breath in and then breathe out slowlyBreathe in deeply, breathe out slowlyEach time you breathe in and outyou gently glide further and further into the warm skyBreathe in, breathe out Breathe in, breathe out Breathe in, breathe out -
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Close your eyes, be very still and imagine you are lying down outside in the sunshineYour body feels totally relaxedAs you lie comfortably in the soft grassThe rays of sun are soaking into your musclesWarming and relaxing your whole bodyFeel the warmth of the sun on your legs and let them relaxedLet the muscles around your tummy relaxedFeel the sun’s rays on your shoulders and arms as you relax into the spongy grassNow feel the warm sun on your faceAs the sun touches it your whole face relaxesRelax your forehead, your cheeks, your eyes and your mouthRelax -
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Close your eyes be very still and imagine you are in a small boatDrifting down the riverLie back and allow the soft breeze and river currents to move you gently alongAs you lie there let your whole body be completely stillYou can feel the softness of the sunshine on your skinYou hear the birds singing quietly and the water rippling gentlyYou feel totally content and sereneAs you lie there, let all the muscles in your body relaxedBreathe in and out and feel yourself sinking deeper and deeper into relaxation -
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Close your eyes, be very stillAnd imagine your whole body becoming as light as a featherWriggle your toes and imagine them becoming so lightThey start to float into the airLet them drift upwardsAnd now feel as if your legs are turning into feathersCan you feel them starting to drift upwardsNow feel your tummy becoming soft and lightLet your tummy become soft and relaxedFeel your chest becoming soft and light like a featherEnjoy this feeling as your body slowly gets lighter and lighterFeel your arms becoming lightLet your fingers gently relaxed and float upwardsAnd finally let your head be lightFeel all the tension melt away as your head becomes soft and lightKeep repeating to yourselfI am as light as a featherI am light, I am light, I am light, I am light -
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Close your eyes, be very still and imagine you are a tortoiseLying in the warm grassWhenever you feel like becoming really peacefulYou can curl up inside your strong protective shellIt feels so safe in your shellIt is like being in a very safe homeAs you breathe in and out you are filling your shell with warm airMaking it feel very cosy insideBreathe in, breathe out, breathe in, breathe outKeep repeating to yourself I am still, I am still, I am stillHow long can you stay still in this relaxed position. -
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Close your eyes and be very stillAnd imagine you are holding a huge bottle of bubble liquidYou are going to blow some bubblesThese are special peace bubbles that would drift through the worldSpreading peace everywhereFirst become very peacefulNow take your bubble wand breathe in peaceAnd as you blow out blow out as many bubbles as you canImagine you are filling each bubble with peaceBreathe in peace again and blow out peace into the bubblesNow watch the bubbles drift upwards into the sky and move alongWhere in the world would you like to send your peace bubbles to -
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Close your eyes and be very stillNow just imagine your body is so relaxedThat you feel as if you are slowly sinking into the groundLet your feet become heavy and relaxedAnd feel them slowly sinking downwardsNow let your legs become heavy and sink downwardsLet your back become soft and sink down deeper and deeperYour arms become heavy and are sinkingYour head is heavy and relaxes deeplyStay into this wonderful deep relaxationAs long as you wish