The Imagine Blog

You’ll Love This: Bedtime Routine With Guided Imagery Meditation

Mon, 14 Mar 2022 18:31:40 GMT

In my last blog I discussed the everyday challenge of going to sleep and how a simple bedtime routine can be a HUGE help.

So now a little more into detail with these great ways to make it work!

Phase One – Taking Care of the Body

Try dedicating the first 10 minutes of the routine to basic actions that prepare the body for hopping into bed, such as brushing teeth, getting into pjs, and snagging a glass of water.

Do your best to make sure these happen at about the same time and, if possible, in the same order. And don’t forget to include a cut-off time for electronics – at least 30 minutes before it’s time to fall asleep.

Blue light has been shown to limit production of melatonin, a hormone that’s key to maintaining a healthy sleep cycle. Avoiding electronics right before bedtime will help kids fall asleep faster and wake up feeling rested.

Once all of this is out of the way, you can move on to the next phase of the routine.

Phase Two – Taking Care of the Heart and Mind

The second phase, in my opinion, is the best part of the routine, and it actually offers a priceless opportunity for you to create a 100% nurturing experience for your kids .

In fact, the content you pour into the next 10 minutes or so will have a life-long effect on them.

There are a ton of different things you can do to treasure your time together. You can…

Read a book
Take turns saying things you’re grateful for
Talk about the good things that happened that day
Sing a song or say a prayer
Say goodnight to family members, friends, the moon, the stars, the birds, or even the trees outside

The Guided Imagery Meditation Option

If you haven’t before, you could also give guided imagery meditation a try!

You might be surprised how fun and calming it is to visualize a pleasant scene as if you’re part of it.

There are many different types of meditation you can do depending on your preference: breathing practice, progressive relaxation, mindfulness meditation focused on the five senses, landscape visualization, self-esteem exercises… And the list goes on!

Get started with one of my guided imagery meditation scripts: The Protection Bubble . Then you can branch out based on your success. (Many of my customers swear by bedtime meditation!)

Keep it short so bedtime remains as consistent as possible, but don’t be in a hurry. Above all, make sure to be present.

These are some of life’s most precious moments, so just relax into the bonding experience.

The more you give, the more you’ll receive during these positive, soothing 10 minutes.

Oh, and try not to blink… They’ll be all grown-up so fast! :)

Making a Successful Bedtime Routine

Mon, 14 Mar 2022 18:31:35 GMT

“My kids always go to sleep so nice and easy!” said no parent ever.

Getting your kids to go to sleep every night can be quite difficult, wouldn’t you agree?

When my kids were young, I used to feel like I could fall asleep a hundred times before they ever did. And by the time the house was quiet, I was running on fumes.

The Challenge – Encouraging the Kids to Sleep

Unfortunately, falling asleep is not something that children can do on command, and it can get frustrating for all parties involved when they struggle with bedtime.

The good news is that following a regular bedtime routine can turn that difficulty into willingness and even, dare I say, anticipation.

Not only does a solid routine help to bring each day to a close in a positive way, but it also contributes to better sleep at night.

This will have a great impact on your children’s health and well-being, not to mention your own...

Still skeptical that it’s even possible?

Perhaps that’s because you’ve never given guided meditation a try. ;)

But before we get into that, let’s talk a little bit about the basics of bedtime.

The Road to Success – Creating a 20-minute Bedtime Routine

All good bedtime routines are built on a few similar and repetitive activities that occur every night at around the same time.

But making the routine predictable does not mean it has to be dull (even though that can help with the process of winding down). The magic lies in creating a familiar and foreseeable space that kids associate with going to sleep.

This provides young, active kids with a sense of security that gradually allows them to let go of the day and welcome a good night.

Best of all, a bedtime routine doesn’t need to be long! About 20 minutes will do for a soft landing :)

In my next blog - an easy two-phase process for a successful and fun bedtime routine.

Positive Affirmations and How To Use Them

Wed, 03 Nov 2021 14:13:44 GMT

“ I am smart and capable. I am kind. I am confident. ”

Could something so simple actually work? Absolutely, yes! And when it comes to managing thoughts and feelings, it doesn’t get much easier than positive affirmations.

What Are Positive Affirmations

Positive affirmations are simple, short sentences with motivating or reassuring content that you can repeat to yourself in order to improve your mood or mindset.

An easy yet powerful stress management tool, positive affirmations can be applied to any aspect of life to increase your confidence and help you feel good. When used often enough, they can have a real and lasting effect on the way you naturally think and behave.

Tips to Maximize Your Affirmations

Say the words “I am” in your positive affirmations. Doing so helps to create a more favorable state of mind – one in which you feel connected to the emotions you want to promote.

Focus on the present. Sticking to present-tense statements makes them feel more real and attainable. There’s no need to worry about whether the affirmation will come true because you’re telling yourself it already is.

Be specific about your wording. Statements that affirm the feelings you want, such as “I am courageous,” are more impactful than statements that negate your current feelings, like “I am not scared.”

Using Positive Affirmations With Kids

The wonderful thing about positive affirmations is that there is no limit to their usefulness – especially when it comes to kids.

Kids encounter so many different situations each day that test their skills and emotions. Here are just a few examples of times when you can try positive affirmations with your child:

First thing in the morning, to start each day with a positive mindset
At bedtime, to ease their transition to a restful sleep
When facing a test at school or any other kind of personal challenge
When feeling an overwhelming emotion, such as stress, anger, or sadness

What Positive Affirmations Are Not

Positive affirmations are a great tool to train the mind toward positive thinking and emotional regulation. But it is worth noting that all emotions are valid and serve a purpose.

Kids should know that it is absolutely OK to feel whatever emotion they are feeling. It’s OK to be sad, angry or stressed, and it is OK to feel overwhelmed.

Positive affirmations are not a tool to erase negative feelings altogether, since there are times when those emotions are healthy and necessary. This message can be especially helpful to kids, who tend to see things in black and white.

That said, positive affirmations are great any time a person decides they’d like to transition to a new mindset.

So next time you or your child feel the need to turn things around, give these tips a try. Sometimes, all it takes is a simple “I am OK right now.”

What's in the New Kit + Comparing the Two Card Sets

Mon, 25 Oct 2021 14:08:02 GMT

What's included in the new Imagine Meditation Kit for Kids

1 | Guided Imagery Meditation Cards

The kit features 18 guided imagery meditations with all-new texts and illustrations, crafted in the same well-loved format as the original Imagine Meditation Cards for Kids. Each offers a story-like scene that kids can occupy and participate in. 6 of these meditations focus specifically on the senses, helping kids to connect mindfully to their own senses.

2 | Positive Affirmation Cards

The kit also contains 6 positive affirmation cards, which can be very powerful and helpful when used on a regular basis. These affirmations are great for situations that arise frequently in everyday life. There’s a card for morning, for nightime, for getting ready to face a test or difficulty, and for dealing with tricky feelings like sadness, stress, or anger.

In my experience, just a few good affirmations can go a long way in helping children to regulate their feelings and build a positive emotional foundation. The affirmation cards offer a quick and effective mindfulness moment whenever it’s needed.

3 | Legend Card

One entirely new feature of the kit is the legend card, which offers help in picking just the right meditation or affirmation. The legend card works by guiding you to the perfect card through questions: “How would you like to feel?” and “What sort of challenge are you facing?” Then, it suggests a card to promote that feeling (relaxation, self-confidence, or focus, for example) or to help prepare for certain challenges (such as a test at school, a sports match, or even just going to sleep at night).

4 | The Breathing Exercise

The breathing exercise is a fundamental part of any relaxation method, the importance of which cannot be overstated. I’ve found that sticking to a deep breathing technique and allowing it to become second nature often has great benefits that – it goes without saying – can truly last a lifetime.

Comparing the Card Sets

SO, what’s the difference between the new kit and the earlier meditation cards?

One major difference between the new and previous card sets is their selection of guided imagery scripts and illustrations.

The Imagine Meditation Cards set includes DIY cards, so that kids can create their own meditations. Meanwhile, the new Imagine Meditation Kit features positive affirmation cards and a legend card that helps you choose just the right meditation for any occasion.

But no matter which set you try, each card has been written to inspire kids to visualize a scene that they, themselves, take part in.

This helps them to connect to their own inner worlds and experience a wide range of good feelings such as calm, joy, self-esteem, positivity, and capability.

As complementary products, both sets are great mindfulness tools in their own right.

You don’t need to get the first set in order to enjoy the second set.

But if you enjoy one, you’ll love them both!

About Our New Imagine Meditation Kit for Kids

Wed, 20 Oct 2021 00:41:18 GMT

The last few days have been so exciting with the launch of our new Imagine Meditation Kit for Kids.

Upon reflection, the pandemic has forced so many changes on everyone’s day-to-day life. In my case, it’s had a drastic effect on in-person sessions and children’s meditation groups, which got put on pause for quite a while.

In fact, everything seemed to be put on pause. But then I realized, with all these “at home” days, it would be a great opportunity to kick off Imagine Meditation’s next big project!

Behind the Scenes: Creating the Kit

My first step was to start drafting all the new meditation scripts.

As inspiration, I began thinking of the positive feelings I hoped to promote in these texts, as well as ways of making them feel vivid and real through guided imagery.

This process was such a delight! I found that the more I focused on peaceful and enlightening imagery, the more fluent I became in writing and dreaming up new ideas.

A Spotlight on the Senses

As the scripts came together one by one, I let my intuition guide me, no matter where it led.

One notion in particular that fascinated me was emphasizing the five senses and inspiring kids to connect to their own senses.

So, I chose to dedicate one full meditation to each of the five senses, taking the time to consider how best to capture the experience through the imagination.

And, of course, I had to include just one more script to explore the sixth sense as well. : )

Focusing on Positivity

Another notion I had was to play around with alternative realities in which all is going wonderfully well.

With this in mind, I created cards such as “A Very Loving Day” in which everyone loves and cares for everyone else (kids, grown-ups, heads of state, business leaders, and even cats and dogs).

Not wanting to stop there, I went on to write “A Very Funny Day,” a day full of playfulness and giddy laughter, and “A Very Successful Day,” one in which kids get to image succeeding at anything that they set their mind to, whether big or small.

The Underlying Philosophy

It’s not that I’ve been living on a deserted island over the past two years, unaware of what’s been going on in the world (although that’s seemed potentially therapeutic at times). And no doubt, it can be challenging to stave off all the negativity.

But the philosophy I follow is this: when you broaden the possibility of goodness in your own imagination, it is a big first step in bringing goodness to life in the world around you.

As Walt Disney once said, if you can dream it, you can do it.

I offer this meditation kit for kids with great pride, and with confidence that it will bring more peace and joy into the world.

***

Go here for more info on the new kit and comparing the two card sets.

3 Easy Tips to Awaken Your Five Senses

Tue, 07 Sep 2021 17:44:32 GMT

Focusing your attention, even for a short while, on your senses is a time-honored mindfulness practice that will leave you feeling more relaxed and present. The idea is to try and clear your head of unnecessary thoughts and then concentrate on what you can sense without feeling any judgement toward it.

Here are 3 tips that can help you do that successfully :)

1. Practice mindfulness to experience the world around you .

One by one, try turning your attention to something you can see, something you can hear, something you can touch, smell, and taste.

This simple yet powerful practice is great for teaching your mind to focus on one thing , and also allows you to experience the object of your attention without the need to define or classify anything about it.

Better still, you’re not required to decide if you think it’s good, whether you like it, or anything else for that matter. All you have to do is accept the sensation as it is and be okay with that. Sounds like a healthy idea, right?

2. Set the stage for your senses.

When you know you’re about to take your five senses for a spin as a way to unwind, choosing your surroundings and creating just the right atmosphere can do a lot to support your plan . Make sure to incorporate elements that entice each sense.

Sight : Try sitting in a room you really like and focusing on a favorite decoration. Or pick a pleasant spot outside where you feel relaxed. Anywhere you choose is great as long as your eyes feel joyfully occupied.

Smell : Use a diffuser with a nice essential oil such as lavender or jasmine. If you’re out in nature, search for a scent you can connect with, like the fragrance of freshly cut grass or a flowering bush.

Hearing : Turn on some calm music or sit quietly and listen to the sound of birds, crickets, or the wind outside.

Touch : Try centering your attention on the feel of a fluffy pillow or perhaps a smooth object like a stone or seashell.

Taste : Engaging your taste buds can get a little tricky. After all, you don’t want to make yourself hungry instead of relaxed. ;) Still, see how you fare at focusing your awareness on the taste of a fruit or any other food that you like. Allow yourself to eat it slowly, giving it your full attention.

3. Have some fun with guided imagery!

Guided imagery meditation encourages you to engage all of your senses in a relaxing mental scene. This simple trick can help you soothe your body and mind by supplying it with a vivid scenario to concentrate on.

Don’t let the term “guided imagery” fool you: this visualization technique isn’t only about sight. Sure, you still want to be able to see the scene within your mind’s eye, but you also want to hear, smell, touch, and taste it as much as you can using your imagination.

So, try visualizing yourself at a place where you’d gladly spend the whole day. For me, it would be sitting next to a beautiful swimming pool by the sea, watching an amazing sunset :) As you conjure up that special place, make sure to involve your senses as much as possible:

Feel the temperature of the air, the gentle warmth of the sunlight on your skin. Sense the gentle breeze on your face and the smooth fabric of your clothes. Notice the sound of the sea waves or the gentle bubbling of that fountain by the pool. Add an enjoyable scent to the air. Maybe it’s the smell of the salty ocean or a fire pit nearby. And don’t forget: while you’re having all that fun, go ahead and imagine something tasty, too!

Guided Imagery: A Fun Way to Meditate!

Sun, 13 Jun 2021 14:00:56 GMT

What is Guided Imagery?

Guided Imagery is a therapeutic technique in which we wield our imagination as a source of positivity. It can be used by practitioners in many ways to help their clients achieve their personal goals, no matter how specific or broad these goals may be.

Perhaps you’d like to add feelings of joy into your life, or maybe you just want to make it through a specific dentist appointment. When you visualize yourself achieving your goal, no matter how big or small, you take a very big first step toward reaching it.

Guided Imagery is all about visualization, something that we do all the time. In fact, we’re born with the innate ability to visualize. The problem is that many times, if not most of the time, we tend to visualize how things could go wrong, rather than how they could go right. But if you don’t envision your desired success, it becomes that much harder to achieve it. The basic principle behind Guided Imagery is to utilize positive scenarios that help us feel good and capable in any area of our life.

What is Guided Imagery meditation?

Guided Imagery meditation offers us an uplifting experience as we imagine ourselves within an enjoyable and positive scene. To enhance the effect, we try to make the image as realistic as possible, actively engaging all of our senses, so that we not only see a picture, but also hear it, feel it, smell it and maybe even taste it.

Why choose Guided Imagery when you want to start meditating?

I have so many good things to say about Guided Imagery as a way to get going with meditation, and that’s simply because of how easy it is to start and how rewarding it is from the beginning.

With Guided Imagery meditation, instead of setting aside our thoughts (as we would normally be required to do in order to meditate), we replace them – for a short while – with positive, soothing thoughts that are both relaxing and empowering for us. We create this nurturing space in which we simply have a good time and delight in the moment. Even one minute of existing in this mindset can have a major impact.

When we focus our attention on a good feeling, it has an immediate positive effect on our perspective. It’s great when we can stay embedded in that good feeling for at least a few moments, but no need to stay there too long.

How can kids benefit from Guided Imagery meditation?

Realizing how enjoyable this type of meditation can be is what clued me into how effective it could be for kids. Using your imagination makes the act of meditating much more appealing when you’re just starting off, and that’s especially true for kids. It’s also been shown that little ones have an even greater ability to visualize their thoughts, meaning that their imaginary scene will be that much more vivid.

It’s usually pretty easy to get children engaged in using their imaginations, and from there, it’s not long before they realize how fun meditation can be!

If You Think That You Can’t Meditate - Guided Imagery Meditation Might Change Your Mind

Sun, 25 Apr 2021 14:59:05 GMT

Many people think that they’re not cut out for all that meditation stuff.

Many times I hear people say that they just can’t do it. And the thought that their kids might show an interest in meditating makes them laugh : )

But, what do they have in mind when they think about “meditating”? Maybe they tried it once, and they suffered from the beginning to the end…

The thing is that “meditation” is one word used to describe many ways and techniques to help us relax and feel good. The key is to find which one of them works for you. And if you are willing to explore a little it can be so rewarding!

My personal story with meditation started off in my 20s with a good spoonful of frustration. At the beginning of my journey, I felt encouraged by the positive aspects of meditating but just couldn’t seem to “turn off my thoughts,” which I had always thought was the key to success.

What I didn’t realize at the time was that the information I’d been given actually originated with monks and other people who were highly devoted to a spiritual way of life. Today, I understand that the gap between the place I was in my life and these teachings was simply too big to bridge . But at the time, I considered any attempt to meditate a failure if I wasn’t able to resist the urge to scratch my nose.

With time, and after learning more about spirituality and meditation, I realized that I was really not happy about the idea of high demands I couldn’t reach. And the further I explored the world of meditation and the more I studied Guided Imagery – which had a very strong impact on me – the more I came to realize how strongly I feel about making mediation an easy, desirable and fun experience. For myself and for anyone else, for that matter.

For me, I found the answer for how to make meditation easy in Guided Imagery. It’s really a great way to start meditating and actually like it from day one.

Guided Imagery meditations encourage us to focus our minds on calm and pleasant images, visualize ourselves as part of peaceful scenes and engage all our senses in the uplifting imaginary experience.

We are not required to “stop thinking” or “ignore our thoughts”, but to allow ourselves to focus on very positive visualizations that have an immediate soothing effect.

Using your imagination makes the act of meditating much more appealing when you’re just starting off.

And that’s even more true for kids! It can be quite easy to get them engaged in visualizing, and from there, it’s not long before they realize how enjoyable meditation can be!

*In the photo: a joyful mindfulness moment : )

The Birds Are Back! – Incorporating Mindful Listening into Everyday Life

Mon, 08 Mar 2021 23:12:16 GMT

Walking around our neighborhood with my dog, my eyes are filled with drowsy, wintery whites, grays and browns. But the sounds in the air tell a whole different story!

It’s the beginning of March, and many bird species have returned from their winter escapes. They’re filling the bushes and trees with lively chirping and tweeting. Hearing their harmonious sounds fills my heart with joy and excitement: the birds are back, and spring is about to follow...

Listening to the singing of birds is actually thought to have a healing effect. In a children’s hospital in Liverpool, England, the sweet sounds of birdsong carry through the hallways. The merry refrain is a recording of the dawn chorus from a nearby park, and is intended to calm anxious young patients.

I believe that this same healing effect may be derived from any of the delicate sounds we find in nature , such as the gentle flow of water, a light wind rustling the leaves of a tree, a campfire at night or the calm sea waves rolling up to shore and back.

Focusing on the senses is key to many of the mindfulness practices that support our well-being. One great exercise to try (for both adults and kids!) is mindful listening – also called auditory mindfulness.

Turning your attention to the audible world around you, as easy as it may sound, is actually a powerful tool to increase feelings of calm and relaxation . Just take a few moments and pay attention to the sounds you can hear, without any judgement towards them.

To further enhance the soothing effects of auditory mindfulness, try to focus on any ambient sound that you can . You will realize an immediate positive effect on how you feel.

Now obviously, if they’re jackhammering the sidewalk outside, that won’t be the best way to start… Still, it shouldn’t be too difficult to find the right opportunities for this exercise. Start by listening closely next time you take a walk in the park, or you could just open up a window and try to turn your attention to the sounds of the open air. Definitely try this when you are out in nature.

That said, with a little forethought, you can also create just the right backdrop for mindfulness at home – whether it be by playing a soundscape on YouTube or turning on some music or sounds you enjoy listening to (think bells or maybe a wind chime). Allow yourself a few moments to connect to the sounds filling your ears. This will help foster a sense of peaceful positivity you can carry with you throughout the day.

Another way to inspire positive vibes is by practicing guided imagery meditation. Guided imagery engages the senses in an imaginary picture in order to create a more vivid experience for the body and mind.

Try to imagine a peaceful valley with a gentle stream, songbirds in the trees and soft green grass. Once you’ve got the visuals down, add the sound effects into your scene: little splashes of water, birds tweeting, a gentle wind in the grass. Notice how they elevate the experience. Your body will follow your thoughts even if they are not real. When you imagine being in this pleasant setting, not only will you enjoy it in your mind, but your whole body will join in on the calming effect.

Each and every day is brimming with sounds. They’re an ongoing part of our lives, so why not take a moment to focus your attention on the sounds that make you feel good? It will be like music to your ears!

If you’d like to read some more, here’s a nice article on How Listening to Birdsong Can Transform Our Mental Health . And here’s another great, quick read (with a wonderful soundtrack): Around the World, the Soothing Sounds of Birdsong Are Used as Therapy .

Photo by Nick Fewings on Unsplash

"I LOVE YOU, HEART!” - A Few Tips on How to Practice Self-Love

Sun, 14 Feb 2021 19:06:40 GMT

Working on the next version of our meditation cards for kids (very exciting!!), one of the basic themes I wanted to bring forth in this kit was self-love.

The definition of self-love is actually pretty simple :

a. An appreciation of one's own worth or virtue

b. Proper regard for and attention to one's own happiness or well-being

And its application couldn’t be more necessary (just read Why Is Self Love Important? ).

Self-love is the key to a positive self-image. It gives us confidence and the belief that we can love and be loved.

When we love ourselves just the way we are, we become greater versions of ourselves . Moreover, when we approve of ourselves fully, we feel motivated to take good care of our bodies and minds and to make healthier choices that are not made out of guilt, a need to please or a desire to avoid conflict.

Self-love makes us more powerful , as we are more committed to our personal happiness and well-being. With self-love we get better at allowing ourselves to make mistakes or to fail and learn from the experience. And above all, practicing self-love is a great way to lower stress levels, helping us to feel more confident in our abilities and inner stamina regardless of how others perceive us.

“After years of individual counseling with clients and conducting hundreds of workshops and intensive training programs across the country and around the world, I found that there is only one thing that heals every problem, and that is: to know how to love yourself.” Louise Hay

Showing love towards oneself should be one of the basic teachings we offer ourselves as the intellectual and emotional beings that we are, and just as important, it is our responsibility to pass it on to our kids.

We know that this was never necessarily on the curriculum at school. More often than not, we were brought up to believe that validation and individual worth come from outside sources, such as school grades, athletic achievements or desired social circles. Self-love is about finding happiness within ourselves just as we are in the present moment, and not relying on any external recognition.

Practicing self-love will not only benefit us on an individual level, but will also make it easier for us to love and accept others. When we truly accept who we are, with all our flaws and quirks, it also gives us the freedom to accept others with all of their flaws and quirks as well. Oh, and just to get this out of the way – there’s nothing selfish about self-love. Remember that you can’t pour from an empty glass.

So, here are a few tips for you and your kids on how to practice self-love:

When you see your reflection in the mirror, smile! And say “I love you” to your reflection. (Hey, why not?)
When you go to sleep at night, tell yourself what a wonderful person you are, how proud you are of yourself and how you like being in your own company (you’re going to love doing this).
When making choices, always consider what will increase your happiness and sense of well-being. You are worthy and capable of good things.
When you’ve made a mistake, acknowledge that you are human and will therefore make mistakes sometimes – and that’s OK.
Tell yourself a few times a day “I love myself completely.” You wouldn’t believe the impact this has.

Have a very happy Valentine's Day!

"You are appreciated. Thank you for existing!"

Mon, 18 Jan 2021 16:00:24 GMT

2020 was weird and intense for many reasons, but it was also Imagine Meditation Cards’ very first year.

It all started as a conversation over a glass of wine, an out-loud thought on the best ways to spread the word about meditation and how easy and fun it can be for kids.

It took a good few months to create the cards – time spent characterizing the product, fine-tuning my meditation scripts, adding all the wonderful artwork, and nailing down graphic design and production.

Seeing this product come to life was very exciting! We had no clue where this was going to go. Nevertheless, we decided to invest ourselves in the project, and as time went by, it started to receive more and more of our attention. Soon, it became the main and favorite topic of conversation in our house. Every time we had to take a step forward, it just felt like the right thing to do.

Our first inventory of cards was just 200 units, and we couldn’t be sure if our aim was too low or too high. There was so much uncertainty around the whole thing and how it would unfold. All options were on the table.

Fast forward to today and our Imagine Meditation Cards have found their way into thousands of homes all over the United States and many countries worldwide! Hundreds of units have been donated (or sold at nearly cost) to nonprofits and hospitals, and the cards have been translated into two additional languages. Now we’re even more committed to continuously expanding Imagine Meditation.

We have a lot of plans for 2021 (Spoiler alert: our next product is on the way!!) and we are 100% on board to continue delivering high-quality meditation tools that serve as game-changers in the experience of meditation for kids.

But the best part of it all is the amazing feedback we’ve been receiving via Facebook, Amazon and email – whether from parents, therapists, teachers or (of course) kids!

We could never have had such an amazing year without the support of our customers. We are so grateful to each and every person that gave our cards a chance, and to those who took the time to express their thoughts and experiences with the cards.

The latest feedback we received came directly from an incredible super-mom who sent us an equally incredible full-length message of gratitude. Her heartwarming note tells the whole story in 2 minutes. See excerpts from it below.

Her story pretty much epitomizes why this project is so important to us , and why we find it such an outstanding and thrilling mission!

Thank you everyone for embracing, commenting on and/or sharing in Imagine Meditation. We are humbly grateful. And thank you, super-mom. Please know how much you are appreciated. Thank you for existing!

From our family to yours, we wish y’all a happy 2021!

Meirav Tamir

*****

Hello,

I just wanted to take a moment and express my sincere gratitude towards these meditation cards and it's makers.... I ordered a set for my three younger children (3, 6 and 9 yrs old) and I couldn't be more thankful that they came across my path so that I can further influence my children of the beauty and exploration of life and themselves! ...we just got around to using them a few days ago and I am almost brought to tears of happiness and gratitude after using them with my kids. To see their faces during the meditation and after is priceless, to hear about their experience and peace that they feel is so heart warming for me and to hear the excitement in their voices of them asking to do "one more!" is so beyond awesome.... I have tried guided meditations on YouTube for kids with them but these cards are too perfect! I am in love with them and so are they!..

... these cards are becoming a part of our morning's (kids request) and we end the day with them as well (also their request). ...they can't stop talking about these cards and meditation Thank you so much for creating such a soul growing influence for this world. You are appreciated, thank you for existing

*****

Photo by @nataliealmagor during our first video shoot.

Gratitude: A Great Shortcut to Happiness

Tue, 24 Nov 2020 02:18:35 GMT

“You thank the stream and its never-ending flow…”

“You thank the beautiful sunset for making you feel so good...”

“You thank the stars for this wonderful experience...”

Kids are usually taught to say thank you as a polite and appropriate gesture in society. “Tell them thank you!” we remind them, hoping to impart good manners. We want kids to learn to show gratitude to others when something kind is done for them so that maybe in the future people will be willing to help again.

So, it makes sense to say thank you to people. But what does it mean to say thank you to the never-ending flow of a stream ? Or to a beautiful sunset? Or to the stars? What’s the point?

It’s all about taking the idea of gratitude to the next level.

In many of our Imagine Meditation scripts, just before ending, we express our thanks to whatever helped us feel good in the imaginary scene. This is obviously not about making the sunset feel good about itself… Instead, it’s meant to help kids enjoy the experience of saying thank you.

Gratitude is an amazing way for us to improve our happiness levels and enhance our positive feelings . Research has shown that there are a number of benefits to adding a short gratitude practice routine to our day : “Simply journaling for five minutes a day about what we are grateful for can enhance our long-term happiness by over 10% (Emmons & McCullough, 2003; Seligman, Steen, Park, & Peterson, 2005)!”

And the general concept of increasing happiness isn’t just for grown-ups . The same applies to children, and getting them started at a young age is widely encouraged. “ A 2019 study published in the Journal of Happiness Studies found that gratitude is linked to happiness in children by age 5. This means that instilling gratitude in your kids at a young age could help them grow up to be happier people.”

No matter what age we are, when we express gratitude, we engage our minds in a positive appreciation of what is . In these sweet and precious moments, we cannot experience anger, fear, resentment or any other negative emotion.

Yes, our attention is predisposed to jumping between positive and negative thoughts , and many times our minds prefer to look on the critical side first, noticing negatives more easily. But that is why we need to make a conscious effort when it comes to feeling good, which means actively choosing our thoughts more often and finding simple and easy ways of doing so.

With all the scientifically proven benefits, why not focus on that good feeling we get from thankfulness?

Going back to the idea of experiencing appreciative and thankful feelings as part of our meditation, it offers us a pleasing gratitude routine that checks all the boxes on our list:

√ Active approach to feeling good

√ Choosing our thoughts

√ Simple

√ Easy

So next time you encounter a guided meditation script for kids and you take the time to thank that imaginary world , you will know that you’re planting the seeds of gratitude and happiness and ensuring all the positive benefits they will grow.

Let your kids know that when they say thank you, it's not only to help someone else feel good. The good feeling that comes from gratitude always goes both ways!

Thank you so much for reading these words. : ) And have a very happy Thanksgiving!

‘The Sand Is So Soft and Warm…’: A Few Notes Explaining a Guided Imagery Meditation Text

Sat, 14 Nov 2020 20:33:25 GMT

I wrote “The Beach” meditation script a while ago for my daughter’s 4th grade class .

Alma was sharing that her mom had a kids’ meditation club, and her teacher gladly followed up, asking if I could come in for a meditation session. We scheduled for a few days later.

When the day arrived, I showed up at school carrying a big bag filled with meditation bells, a speaker and calm music, a diffuser with the finest lavender essential oil, and my brand-new meditation script.

In class there were 23 young children sitting on the rug, wondering what this experience was going to be like .

To start the meeting off, I asked the kids if they were familiar with meditation. They all had some acquaintance with it, but they were still not sure where this was going.

After offering a few words about the practice of meditation , the different ways to meditate, and the purpose of diffusers and meditation bells – and after some sharing by the curious youngsters – I turned on a bit of soft music and together we prepared for our guided imagery meditation.

We started with a few nice deep breaths . Then the kids closed their eyes and listened to my script as I slowly read it to them .

Within just a few minutes, all 23 kids were fully engaged with their inner worlds, visualizing the scene from the script and imagining themselves as part of it.

“The Beach” is a wonderful meditation about strolling along a beautiful beach and spotting a glass bottle making its way towards you. Inside, it carries a very good message that is intended just for you.

Here is the full script, including a few highlights I’d like to share about the underlying messages in it :

A. “ Begin with the Breathing Exercise ” – We always want to begin any meditation with a few deep breaths. It’s so easy to do, and it’s instantly rewarding. Slow, deep breaths send an immediate message to our body that everything is okay right now.

B. “ Close your eyes ” – By closing our eyes when we meditate (it’s great for more than just sleeping), we set our intention to focus on our own inner world. Obviously this also helps to reduce any unwanted distractions.

C. “ Colorful hues grow on both sides ” – Descriptions of the colors and things you can see or the warm sunlight and soft breeze you can feel – these details engage our senses in the imaginary picture and make it more vivid and clear in our mind.

D. “ You are very safe ” – This statement helps avoid any negative thoughts that may come up. It reminds us that in our imagination we can create a 100% positive reality and feel safe doing so.

E. “ Gaze at the sea ” – To gaze in this context is to look steadily and intently, as with great pleasure or wonder. The message here relates to focusing on one thing and enjoying it, without any outside interruptions.

F. “ You watch the motion of the waves ” – Visualizing a continuous back and forth motion can have a relaxing effect. This is especially true when the repetitive motion is part of nature. As such, imagining the calm rolling of the waves onto shore and back tends to be very soothing.

G. “ You think that …” – Guided imagery meditation asks us to engage our thoughts, rather than requesting that we set them aside like in a silent meditation. The idea here is that instead of trying not to think, we actually do think – but only thoughts that are very positive, relaxing and empowering.

H. “ A very good message ” – Suggesting the idea of “a very good message” is all about positivity and optimism. Good messages are coming our way, and all we need to do is notice them.

I. “ Just for you ” – This statement turns the good message into a very personal thing that’s tailor-made by each kid to meet his or her own needs.

J. “ The ocean wants to tell you how great you are ” – Kids live in a very critical world – one in which they are not always very easy on each other. They’re also required to meet seemingly endless standards set by parents, other family members, teachers, coaches, and so on. This affirmation is a good way to counter feelings of “not good enough”. The more they hear that they are great (just the way they are), the more they will believe in it and live up to it.

K. “ Walking back to your path ” – The path creates a connection between home and our imaginary meditation place (the beach in this text). This metaphorical path is always there, allowing us to walk both ways, towards our meditation and back.

L. “ You can always come back again ” – This statement encourages kids to revisit the positive space that they’ve just created and to make meditation a recurring event.

…So, going back to that 4th grade classroom –

the kids (and the teachers!) had a wonderful time visualizing themselves at the beach with that glass bottle making its way towards them.

And it was nothing less than amazing to hear how many different good messages they received during those few minutes of peace and quiet sitting on the rug.

Recognizing that I’m a little biased on the subject, I would definitely recommend giving it a try. ; )

Who knows what encouraging message might come your way!

Interview With Dr. Tal Ben-Shahar About Positive Thinking for Kids in Challenging Times

Wed, 28 Oct 2020 00:54:12 GMT

I had an optimistic chat with Dr. Tal Ben-Shahar about Positive Psychology, happiness, mindfulness and well-being practices - for parents and kids during these challenging times.

Tal has shared many inspiring insights backed by research as well as his personal understandings on how to introduce positive thinking to kids.

Thank you so much Tal for helping us all stay positive!

In our state of mind, not Covid-wise. ;)

Dr. Tal Ben-Shahar is an author and lecturer. He taught two of the largest classes in Harvard University’s history, Positive Psychology and The Psychology of Leadership. Today, Tal consults and lectures around the world to executives in multinational corporations, the general public, and at-risk populations. The topics he lectures on include happiness studies, leadership, education, innovation, ethics, self-esteem, resilience, goal setting, and mindfulness. His books have been translated into more than twenty-five languages, and have appeared on best-sellers lists around the world. Tal is a serial entrepreneur, and is the co-founder and chief learning officer of Happiness Studies Academy , Potentialife , Maytic, and Happier.TV .

Keep Calm and… What? #2020AreYouForReal

Fri, 02 Oct 2020 15:38:05 GMT

There are so many 2020 jokes and memes out there, as this challenging year has yet to end. While no one really knows what 2021 will bring, it seems like it just has to be better than this year.

It’s like we’re all on this rollercoaster ride together, trying to think happy thoughts as we barrel through the 50th vertical loop in a row . Let’s face it, stress has reached a new high – and this after already hitting record high levels in the days prior to COVID-19. (Doesn’t that make you a bit nostalgic, thinking about the days before we knew a pandemic was afoot…?)

Our kids are excellent receptors of how we really feel, even if they can’t put it into words. They FEEL us . And they can sense the overwhelming environment (which is not unlike an avalanche of Tupperware as you open the cabinet door), whether it’s stemming from family, friends, or school teachers.

There is so much information flying around out there that’s hard to digest . Kids hear snippets about the growing number of “confirmed cases” and about deaths and the economy and everything else going on right now. It’s no wonder that more and more kids have been experiencing stress- and anxiety-related symptoms.

So, here are 5 things you can do right now to ease things up a little (for yourself and for your kids):

1. Communicate – Talk more with your kids. Hear them out. Ask about their feelings. Inquire about how their day went. Share whatever you find right to share about your feelings and what you do to help yourself feel better.

Kids are so smart. They pick up so much from your words and use the things you say to better comprehend their own experience.

Filtering out the chaos couldn’t be more crucial to maintaining sanity these days (for everyone!). It can also help you keep track of what's going on with your child.

2. Breathe – Take a few breaks for deep breathing throughout the day.

There is so much hype surrounding the practice of deep breathing – but that’s because it works! You don’t need to prepare or plan anything. Just do it. It’s really easy and yet so beneficial.

Invite your kids to join you. This can help anyone who is stressed out to lessen their sense of momentum.

3. Visualize – Take a few moments to connect with yourself. Imagine you’re in a new reality that doesn’t include any of the world’s current problems. The pandemic has been solved, and everything else is accelerating toward thriving. Feel the joy and relief of a worry-free realm. Try to focus on this pleasurable experience for a short while.

We are usually so busy visualizing all the problems in the world, or the things that could go wrong in our lives, that we don’t even realize we’re doing it. Try to add in some of the opposite. Focus on what the solution could look like – or even better, how it would make you feel.

Allow yourself to take a break from your personal worries. This obviously won’t make them disappear, but it can help you strengthen your resilience when facing them.

After you’ve had this experience, share it with your kids. They can probably do it even better… ;-)

4. Rest / Cry / Sing / Write – Do anything that nurtures your feelings.

WE ARE GOING THROUGH A LOT. Acknowledge and respect your feelings and nourish your body on a daily basis. Find ways to maintain your well-being as much as you can.

Offer your kids the same opportunity. Try to go easy on everyone.

5. Laugh – Look up jokes and funny memes. This is one area where 2020 is really fruitful.

Share the right ones with your kids. Let them see you have a good laugh. :-D

Let’s Be Clear: 4 Tips on How to Visualize Our Desires

Fri, 14 Aug 2020 19:37:48 GMT

Achieving our desires is not an over-night process. But even amid a pandemic, it’s something we can still invest some energy into.

There are so many good reasons to be clear about the positive things we wish for, but one surpasses them all. In short, visualizing our desires helps them come true .

We are very skilled at describing our reality as we perceive it . Each of us can easily draw a detailed picture of our family, home and social life, just as we currently see them. The same goes for kids. They can give a very quick description of the way things are: “A, B and C are my friends. D, E and F are not.” Simple. That’s just the way it is. But how would you like it to be?

When a person is making an observation about their reality, it’s the perfect time for them to further envision how they’d actually like it to be. The message here is plain: Don’t stop after realizing the “what is.” Keep thinking about how you want things to be . Our desired reality, many times, is a whole different story than our current one.

We have a natural tendency to focus on our perception of “what is” and accept it as a given fact. Obviously, that perception derives from the many factors and experiences in our lives and is part of the ongoing mental chatter happening in our minds.

But what if we are not completely satisfied with how things are?

It is said that our thoughts create reality. To me, this sounds like an invitation to get creative in visualizing the reality that you really want.

So, here are 4 Guided Imagery tips on how to do that. These are relevant for both adults and kids :

1. Think of a desire you have in any area of your life . Try not to limit yourself on what you think you could achieve, and focus on what you truly want.

2. Try to be as general as you can , concentrating more on the way you want it to feel and less on the details involved.

For example, instead of “I want this specific job,” think in terms of how you want your job to make you feel (appreciated, inspired, productive, etc.) regardless of which job it may be.

For kids, instead of “I want D, E and F to be my friends,” suggest that your child envision how he or she would like to feel when surrounded with friends (loved, wanted, accepted as is).

Focusing on the good feelings we get from a desired reality and keeping it general helps us release any resistance we may have towards moving in the right direction.

Resistance can get tricky. We are not always aware of how powerful it can be. It may come in the form of demotivating self-doubts such as “Why would they pick me for the job?” or, in the kids’ example, “Why would D, E and F want to become friends with me?”

When our attention is on the good feelings involved, it lowers the chance of our own resistance creeping in and ruining the show.

3. Once you have these good feelings envisioned, stay with them just a little more , noticing your mental experience and how your body feels as you imagine them. Allow yourself to engage in these positive emotions as if they are absorbing into you.

4. Once you have done that – stop !! This is a bit surprising right? But it’s just as important as any of the other tips. You want to keep it short, simple and joyful. Overthinking things might give way for the resistance trap to bring down all that fun. It also creates a confused message about what we want.

Guided Imagery can be very useful in setting new goals and progressing towards their achievement . When we empower ourselves by visualizing what we want and the good feelings that come with it, we take the first necessary step on our way there. Envision your desires as if they’ve already been realized and focus on how great that makes you feel – as simple as it sounds, this is actually a powerful tool.

So, the next time you find yourself, or maybe even your kids, observing the “what is,” don’t let it stop there . When our minds have a clear vision of how we want things to be, and especially, how we want to feel, that sends out an equally clear message – to ourselves and to the universe. ;)

60 Seconds of Quiet - You Deserve It!

Tue, 30 Jun 2020 16:39:28 GMT

It was my husband’s birthday a few days ago, and we were wondering how we could celebrate as a family. Obviously, amidst these weird, pandemic-induced times there weren’t really too many festive options, so we went for a picnic by the pond very close to our house. We placed some folding chairs out, spread a mat next to the stream that flows into the pond , and had a delicious dinner we picked up from a Greek restaurant nearby.

At some point, after we finished eating, I asked everyone for 60 seconds of silence . It’s not that they were being loud or anything. Being older, my kids don’t get inadvertently noisy like young ones might… But their mom is into all that “mindfulness” stuff, so usually they have to cooperate in some way. ;)

The initial reaction I got from my three teenagers was one of surprised stares, the word “seriously??” written all over their faces. But I wouldn’t give up so easily, despite their blatant opposition. Their next one or two reactions were not really getting us anywhere… And maybe not the forth one after that... That’s when I began to time the silence.

My teenagers were just not having it. My husband, on the other hand, seemed very amused by this funny experiment. Every time they started talking during my 60-second count, I just started counting again. Finally, worn down by my sheer force of will, they realized that they could spare 60 seconds of their lives for this seemingly futile battle to be over with.

When we finally got through our 60 seconds of silence, the first thing I realized was how much was going on around us that we hadn’t noticed before. Our minds are used to shutting out background sounds when they are focused on activities such as talking, and definitely when engaged with our phones.

During our silence, we found that right next to us there were birds in one tree chit-chatting with birds in another . That the wind was rattling the leaves of the trees, making such a harmonious fluttering sound. That the gentle motion of the water sweeping over the rocks in the stream could be heard from our place on the grass. And that those quaint sounds we had ignored since our arrival were actually coming from a paddling of ducks. Far less tranquil, we spotted a deer running through the park, which for some reason decided to bound straight into the water, and then regretted it...

All this was going on as I tried to reach a full 60-second count silence.

In those precious few moments of muteness, we were able to appreciate the sounds of nature and all the life that was happening around us. This little space in time was so dear, even if it was correspondingly short. My husband was still quietly smiling, and I could sense that calm feeling spreading. Hopefully my teenagers felt it too, even if they wouldn’t ever admit it.

But something always sinks in. All you need is a few moments’ break from your regular habits. Maybe my kids will do this with their kids when they grow up. I really hope so. In any case, I’m pretty positive I’ll be doing this with them. :)

Meditating with Restless Kids (Yes, It’s Possible)

Fri, 12 Jun 2020 22:23:15 GMT

For many people, the words “meditation” and “kids” seem mutually exclusive. It’s just a bit challenging to imagine an energetic child staying quiet for any significant amount of time without using an electronic screen of some sort or actually being asleep.

It’s also hard to come up with a good way to convince kids that closing their eyes and not thinking about anything could be a really cool idea… We already know that focusing on our breathing for a few moments can be very healthful, but how do we “sell” this idea to kids?

We could ready ourselves for a good parenting/educational discussion in which we raise the list of benefits linked to meditating and talk about all the pros until we’re blue in the face.

Still, getting kids to really give it a full-hearted try – not necessarily as simple as ABC, is it?

So what can we do to help make this a smooth-sailing experience? It begins with releasing expectations of any sort.

This is true for any meditation, and for any person meditating, whether they be a kid or an adult.

If we begin our meditative experience with the expectation or assumption that it will go a certain way, the moment it slips from the route we envisioned, we may begin to feel as though our effort was ruined or wasted.

Deciding to go with the flow and accept the experience just as it is with no judgement can be very helpful. It’s highly likely that as we meditate, distracting thoughts will come up. The key is to practice detaching from them: A thought comes up. We notice it. We judge neither it nor ourselves. We don’t get attached. We release it.

When it comes to kids and meditation, releasing expectations is just as called for. Doing so is not only important for them, but for us, too. Even if a meditation seems to not be going so great, or if your kid snaps out of it after hardly a full minute, believe it or not, a seed is being planted . That’s what is so amazing about kids: they absorb so much more than you expect in such a short amount of time.

One time, I was introducing a 6-year-old boy to meditation, and this kid was not showing any interest . None… at all... I love using guided imagery scripts , because they make meditation very attractive to young children. But with this kid, it seemed as if he were ignoring everything I said. He wouldn’t cooperate with a single suggestion. Instead, he just kept circling the room, touching all within his reach: crystals, Tibetan bowls, books. Anything in the room he could rearrange garnered his enthusiastic attention. Nevertheless, I decided to keep on calmly reading my script to him, sensing that something would reach him no matter how unsettled he was. This went on for a few long moments. Then, when I finally reached the end, out of the blue he looked into my eyes and said: “Do you want me to tell you what my imaginary butterfly looked like?”

You’d be surprised how much actually sticks , even when it doesn’t seem like your kid has paid very much attention or engaged in the classic calm experience.

That sweet boy, while jumping around the room, was able to imagine a very peaceful picture in his mind. Later that night when he went to bed, he imagined it a bit more , and it helped him drift off to a good night’s rest. Imagining the butterfly not only put him in a serene state, but helped him avoid other thoughts that weren't helpful for going to sleep.

So don’t get discouraged if things are not working out as you imagined . Let them be just the way they are, because something beneficial is always sinking in . And it will remain there, later that day and maybe even later in life.

How Kids Can Meditate With Their Grandparents

Wed, 27 May 2020 21:48:00 GMT

The people who grew up and lived their young adult lives in an internet-free world (before technology took over so much of our day) could make an amazing contribution to our kids. It feels like they live with a different sense of pace.

Back when childhood was a bit less loaded with stimulation, with no screens around, time felt different. And kids had to get creative in order to fill it up. There was more gazing, daydreaming, made-up storytelling. Playtime in general included considerably more active imagination – a backyard, park or kid’s bedroom could very easily transform into a lone island, an adventurous new land or a spaceship.

I’m not here to say that there’s nothing good about Wi-Fi. I just want to point out the wonderful potential in taking a break from it.

After recovering from the initial shock of a “screens off” declaration, kids can slow down and engage in simpler activities that don’t involve electronic sounds and visuals. In these moments, their minds will switch from a rather passive mode to a more active one. The less stimulation from the outside, the more inspiration from the inside.

This makes for a great moment to encourage a connection between our tech-restricted children and a grandparent , older neighbor, family member or friend. There are many things that they can do together. (In these times of quarantine, phone calls, FaceTime, Zoom or Skype will be required. See, I’m still in for Wi-Fi! :-D)

My suggestion here is that they do a meditation together! It can create an amazing sense of bonding, and really doesn’t need to be long. I bet that if kids were to offer it, their grandparents might be willing to give meditation a try. It might even serve as a nice reminder of the active imaginations they had in their youth.

Kids can take on the role of organizing, providing explanations about setting up a nice environment in the room, with soft light and maybe even some peaceful music. Then, they can take a few deep breaths together and make sure that everyone is comfortable. After that, kids can read aloud from a guided imagery text – v-e-r-y s-l-o-w-l-y.

There are many options online for guided imagery scripts and meditations. Kids can also use this text here that I wrote for seniors, which is available for anyone who would like to try . And any one of the meditations in the Imagine Meditation Cards for Kids would work too.

I have a good feeling that everyone involved is going to have a pleasurable time.

So, what have we gained here? Kids meditating, grandparents meditating, a bonding experience between them, a moment with electronic stimulations off (well, except for the screen required to FaceTime together), an opportunity for calm, minds engaged in conjuring joyful images, and about 30 minutes of pure quality time.

All parties are predicted to be smiling after this. :-D

Meditation script - The Concert (read aloud very slowly after taking a few deep breaths):

Imagine you are in a spectacular concert hall. You’ve got the best seats in the house, and the show is about to begin.

Tonight’s performance will be featuring the music you love the most. It may be rock, or maybe classical music. It may even combine many types of music, with several different performers.

You know this concert is going to be very special to you, because it is going to include all of your top favorites, one after the other.

The crowd gathering is delighted and energetic. You notice so many overjoyed faces around you.

Many lovely people have come to celebrate music as a divine gift to mankind. There’s a lot of excitement in the crowd as the concert is about to begin...

Now the stage comes alive with talented musicians, instruments and singers. Some of them you recognize, some you do not. You can sense their passion for the music as they begin to play.

All the songs you love are played one after another. Each and every one of them is soothing to your heart.

Some remind you of touching memories.

Some uplift you and fill you with cheer.

Some make you feel as if you are being cradled by their sonorous melodies.

The concert will continue on into the night, lasting as long as you’d like. You take a deep breath, and allow a few more moments to enjoy this wonderful, harmonious festivities.

A Few Words About “Bonding” and Mother’s Day (and How in Some Ways We’re All Like Newborns)

Fri, 08 May 2020 18:54:21 GMT

“ It's the feeling that makes you want to shower him with love and affection, or throw yourself in front of a speeding truck to protect him . ”

The word “ bonding ” usually refers to the feeling of intense attachment between a parent and their baby. Experts give wonderful ideas to increase bonding with your newborn, such as :

Human touch, skin-to-skin cuddling
Making your newborn feel physically safe
Talking to your newborn as often as you can
Singing songs
Looking your newborn in the eyes
Taking time to enjoy being with your baby
Seeing the world from your baby’s perspective
Responding to crying
Putting your phone away
Listening to his or her heartbeat

Looking at this list, it’s evident that these are all very basic to human emotional well-being . What’s fascinating to consider is that while newborns grow up into babies, toddlers, preschoolers and so on, these basics don’t really change or go away .

Older kids, brave or tough as they may be, need that human touch, that eye contact, to feel safe . They need you, their parent/guardian, to turn off your phone and take time to be with them. To see the world from their eyes. And, believe it or not, they might enjoy tremendously to have you listen to their heartbeat! (I tried this with my teenagers at home. They were a bit surprised, but didn’t really suffer from it…)

So why am I talking about our kids’ needs on Mother’s Day?

Guess what! These needs never really went away when we grew up and became moms.

That bonding feeling, in just a few seconds, can fill you up with SO MUCH LOVE!!! . Warming and soothing your heart, nurturing your emotions, making you feel happy, peaceful and calm. Giving an answer to why we are here and what all this is for.

And that’s one of the most wonderful gifts you can get from being a mom . On Mother’s Day, and for that matter on any other day, too ;)

Happy Mother’s Day!

A special Mother's Day promotion for the Imagine Mediation Cards for Kids, only $19.99 for the first 50 orders. Use Coupon code: JYSB85ENX35S.

The Protection Bubble Guided Meditation - Give it a Try!

Mon, 04 May 2020 21:13:06 GMT

Try it, it’s free!

We created this narrated guided meditation video for you to enjoy with your kids.

It’s about an invisible bubble of light that can make you feel safe and empowered .

While we’re all looking for ways to stay positive and relaxed, especially in these days, guided meditation is a great practice to stimulate those good vibes and at the same time give your kids a cool thing to do.

It would be great to begin with some deep breathing before playing the video, just take a few slow and deep breaths to get you in the mood.

After listening to the guided meditation, you can encourage your kids to share what they’ve imagined, and even create drawings of their meditation.

We would love to hear from you how it went! Your comments are welcomed :)

Did you enjoy this meditation?

Learn more about our cards. The kit includes 24 great meditations like this one.

A Bird Made of Water: Behind the Scenes of a Kids’ Group Meditation Session

Wed, 22 Apr 2020 16:43:33 GMT

On a bright afternoon several months ago, long before the coronavirus unpredictably emerged in the world, I was enjoying a calm meditation session with a group of six young boys .

Okay, let me rephrase that. There were six boys, all fourth graders, and the afternoon was really pleasant but the boys were not at all calm… They were thrilled to see each other and irrepressibly excited about everything that was opposite of meditation.

Pillows were flying through the air , kids were rolling on carpets, a reflexology ball was doubling as a hot potato. That’s when I turned on some soothing meditation music.

This didn’t much affect their mirth. But it was a first step toward calming down.

When I told the boys what I had planned for our meditation session, they showed a little curiosity , though still seemed unsure if they were in or not. Their multiplayer playdate was still equally (if not more) attractive.

Taking advantage of their uncertainty, I asked them to all begin taking some deep breaths. Okay, finally. At last, I’d made a little progress.

Now was the right moment to begin guiding the meditation.

I began reading my script to the boys - a meditation script about listening to singing birds on a very early Sunday morning. At first, my voice was a little loud… I mean, more than a little… I had to seize their attention over all the commotion.

After finishing the first sentence, I noticed that the room had become a bit quieter. You’ve got them on the hook. Now reel them in.

By the third sentence, all six boys were laying on the carpet with their eyes closed. All that could be heard was the sound of my voice reading the meditation script and the music suspended in the distant background.

Such circumstances are something I’ve never really gotten used to. That is, I’m always surprised at how suddenly a very busy room can be hushed. These all too rare moments of kids laying down with their eyes closed, drawing imaginary pictures in their minds are so precious. And they never last for long… But that is totally fine. We don’t need them to be long.

When we finally reached the end of our meditation, I asked if anyone wanted to share their experience.

Kids are usually eager to share what they’ve imagined and how meditating felt . It’s hard to believe how abundant their minds’ eyes can become in a relatively short length of time.

During our meditation, the boys conjured many visuals, scenes and places, each participant’s imagination expressing their needs or wants at that time.

Every one of them had his very own story to tell. Some of the boys listened to the script and visualized it, some became very much engaged with their own imaginations and drifted away at a certain point.

But all had lovely stories to share.

So, what did we gain from this session?

The boys were laying down on the carpet with their eyes closed for a good 10-15 minutes.
They managed to quiet themselves totally and engage in their personal imaginary worlds.
During meditation, they were all very calm and focused on the experience.
They emerged feeling peaceful, uplifted and empowered.
They enjoyed discussing what they had imagined and felt.
No screens or any other external distractions were necessary.

“ A giant bird made out of water! ” shared one of the boys. He said that the birds from the script had merged in his mind with the sounds of water in the music we had on. What a fantastic image!

Floating on a Cloud - a 3 minutes guided meditation for your kids to listen to

Wed, 08 Apr 2020 03:25:08 GMT

If your kids are feeling the stress in the air - this is for them.

The Floating on a Cloud meditation is about sending off any bad feeling you might have to the "Worry-Free Mountain".

Imagining how we let go of our worries can make us feel so much lighter and happier.

In this short video my daughter Alma is reading the meditation out loud.

Try having your kids listen to it!

You could also:

Encourage them to take a few deep breaths before they begin
Have paper and crayons ready for them to make a drawing of their own ride on a fluffy cloud to the Worry-Free Mountain and back.

Stay calm, safe and healthy!

10 Tips for an Easy and Relaxing Meditation With Your Kids

Tue, 31 Mar 2020 19:02:37 GMT

With the Coronavirus going on and kids staying at home all day, meditation can be a great way for you to have some relaxing quality time with them.

Since you’re anyway at home and looking for things you can do, why not introduce the wonderful world of meditation to your kids. Who knows, maybe it will catch :)

Meditating together is always a great way to create a sense of bonding and feelings of unwinding. From my experience, an easy way to begin meditating is with Guided Imagery meditations that activate our imagination in fun and positive ways.

Here are 10 tips for having a valuable guided meditation experience with your kids:

Make it a fun experience. Flow with it, allow yourself to be fully engaged in the moment. You may find that everything else going on in your life can wait a few minutes…
Use a guided meditation script, audio or video. Look online and you will find an abundance of guided meditations for kids. You can also use the Imagine Meditation Cards for Kids that make a very accessible tool to start meditating with.
Keep it short. You don’t really need more than about 10 minutes. Kids are fast learners and they will experience exactly what they need in that short period of time. Obviously you can go for longer meditations if you’d like, but you don’t have to.
You can do it any time during the day. It's also great as a bedtime routine (you wouldn’t believe how fast a good meditation can get your kids to sleep!).
You can do it anywhere , which currently pretty much means anywhere in your house or backyard.
Preparing the room for a meditation can also be a nice activity for your kids - turning on some meditation music, dimming the lights, spreading blankets and pillows. For younger kids maybe some teddy bears, favorite dolls or stuffed animals would like to join? You can also use meditation bells if you have them, or a diffuser with some nice essential oils such as Lavender or Lime (In my kids meditation groups for some reason Lime always got the highest score).
Turn off your phone. Now that you know that it’s going to be short allow yourself some peace and quiet. By giving your full attention to your kids and the meditation experience with them, you not only contribute to the bonding feeling between you, you also set a good example on how to focus on what you are doing and avoid the endless distractions.
Take a few deep breaths before you begin . It’s very powerful.
After meditating - kids love drawing what they imagined, have some paper and crayons ready (if it was bedtime save it for the following day).
Share your experience with others. Everybody can use a good quality time right now and maybe you’ll even get some really cool ideas :)

Cool Guided Imagery Tricks - Stress Relief for Adults and Kids

Mon, 16 Mar 2020 18:04:46 GMT

Guided imagery is a wonderful tool to utilize when you experience feelings of stress and uncertainty. Given these challenging times we’re up against, it can be difficult for us to manage our stress levels even though it’s so important to overcome our anxious feelings in moments like these.

Here are a few self guided imagery techniques you and your kids can use to release stress:

Take a few moments for some deep breathing. Make sure you are comfortable. Then close your eyes and allow yourself to breathe in slowly, and out slowly. With every breath you draw in, imagine a bright white light filling your lungs and spreading peace and calm throughout your body. Then, as you breathe out, imagine brown-gray air exiting your body, relieving you of all your accumulated worry and stress. Repeat this process for a few minutes until you feel calm and regenerated.

Imagine a sphere of light surrounding you. It is very protective, creating an invisible shield around your entire being. You feel safe and secure inside this sphere, only good things can enter it. Try to imagine how the sphere feels on your skin, and how it appears. Maybe it’s warm like a summer day. Perhaps it glows in a color you enjoy. Allow it to protect you and make you feel calm. Anytime you wish, imagine “lighting up” the sphere that surrounds you to help you feel sheltered and safe.

Imagine you are sitting on the ground at the top of a sand dune. From the top of the dune, you are gazing off toward the ocean. The sand is nice and warm. Each small grain is a different shade of calming beige, and the ocean waves are blue and green. Smell the ocean air. Listen to the sound of the waves as they role to shore. Feel a light breeze on your face as you take a deep breath in, and then breathe out. Notice that every time you breathe out the waves of the ocean subside. Keep on taking deep breaths and watching as the waves of the ocean calm and settle.

Imagine you’re walking along a stream. You are surrounded on all sides by luscious green plant life. The soft sunlight peeking through the trees is making you feel warm and joyful. As the stream flows slowly by, you can hear the sounds of its tender, rippling waters. You stop beside the stream and sit on a smooth rock. Think about any worry you’re carrying with you. Now place that worry in the stream like a twig or a leaf to float away with the water, watching as it disappears. Just like that, keep sending off your worries down the stream. When you’re done, imagine nature’s life energy filling you with feelings of happiness and vitality.

The Dolphin - a sneak peek into one of the meditation cards

Wed, 04 Mar 2020 14:57:13 GMT

“Close your eyes… Imagine you are walking barefoot on a perfect beach in a beautiful bay… The sand under your feet is damp and cool… The sunlight is gentle and warm… You can smell the ocean breeze… You look at the seawater, take a deep breath and fill your body with the beautiful blue colors of the ocean ... The seawater is calm, small waves are making their way to shore …”

The Dolphin meditation card is an open invitation for kids to come and enjoy a relaxing and fun experience for their body and mind. With the first sentence, as they imagine “walking barefoot on a perfect beach in a beautiful bay,” their mind begins to experience positive sensations, sending the same soothing message to their body.

Imagining the damp and cool sand under their feet, feeling the gentle warmth of the sun, smelling the ocean breeze - these descriptions are all about awakening their senses to support this imaginary landscape, and make it feel as real as if they were actually there. We know that our body follows our thoughts without judgement, whether these thoughts reflect reality or not. Our goal here is to have them imagine that calm and pleasant sensation, creating peace of mind that their whole body will experience.

“You take another deep breath and feel as if a picture of this fabulous beach is reflected inside your body, making you very relaxed ...”

When kids imagine the picture being reflected in their body, it prompts them to internalize what they see and how they feel. As a result, it will become more tangible for them, and thus easier to retrieve the next time they meditate with this card, or at any other time they’d like.

“You then notice the sweetest dolphin in the shallow water ... She is smiling at you, and you smile back ... She wants to play with you! ... You step into the warm water and walk towards her ... She comes closer to you, and you pat her head ... Her skin feels so soft ... You gently pat her back … She makes wonderful and cheery dolphin sounds ... So, you answer with similar sounds too …”

Dolphins are known to be playful and happy animals, offering positive feelings and enjoyment. This positivity is what we are looking for our kid to experience with the sweet, imaginary dolphin. Feeling the dolphin’s soft skin, hearing her cheery sounds, and making sounds similar to hers can all help our kid create a vivid impression in his or her mind’s eye.

“You start swimming side by side in the peaceful bay ... The dolphin offers that you hold on to her back fin, and go on a wonderful ride together ... You are having so much fun ... You feel so alive! … The water feels so good and refreshing, with so many shades of blue and green ... The dolphin tells you of her many adventures in the blue waters of the ocean …”

At this stage, our kids can take another step into the imagined sensory experience. Now they feel the water, their motion through it, and their hold to the dolphin. Adding the blue and green colors of the ocean helps them remain in that magical moment by painting the imaginary scene with fine details. When the dolphin tells them of her many adventures in the blue water of the ocean it’s another invitation to go further and imagine what all those wonderful adventures could be. It also invites our kids to make the experience more personal by incorporating their personal vision.

“When the sun sets, it is time to return home ... You thank the dolphin for the most amazing time you had together ... You walk out of the water ... and look back to your smiling dolphin ... You know that you can always come back for another magical swim with your precious dolphin.”

When guiding kids through this encounter, keeping the meditation short is a key to success. They will have gone through so much during these few moments and had such an amazing experience in their imagination; at this stage they have received a good message, so there’s no need to push it further. :)

I believe that a good way to end a guided meditation is to make an acknowledgement of gratitude. Here, kids could do this by thanking the dolphin for the wonderful time they had together. Also, a good thing to mention before ending the meditation is that they are always welcome to come back again to that magical place. In this case, the dolphin is always available for another fun ride!

Why I created the Imagine Meditation Cards for Kids

Wed, 12 Feb 2020 19:48:17 GMT

Why I created the Imagine Meditation Cards for Kids

Some years back when my kids were young I loved introducing them to what I used to call “Magic”.

I would take them out for a walk in the neighborhood, and announce that we are looking for Magic.

We would walk around and realize the magic that is all around us - this could be a beautiful flower with a deep vibrant color, the changing of the leaves on a tree, birds flying in a V formation, or maybe sunlight on a little water puddle.

Young kids are so open to absorb the beauty and wonder of life .

For me, it was such an uplifting experience and a most wanted break from the “real world”.

As my kids grow older, I still find my ways to add the Magic component .

I would identify Magic in good feelings enhanced by petting your dog, having fun with friends, planning your Halloween costume or getting excited about an upcoming birthday celebration. Looking out for Magic means that we are actively choosing to acknowledge and enjoy the good stuff in life. It is so simple to do, and so greatly rewarding.

You could call it raising the vibe, and it could make an amazing habit for life.

A lot of this is about what we choose to place our focus on.

That’s a choice we make all the time, and it could be an active choice-making from a very young age. What you focus on will grow - that’s a very basic truth we can apply for our benefit. As life happens to us and things are not always a garden of roses, we still have a choice of what to pay more attention to. The more we focus on the good things, the bigger part they would take in how we perceive our life experience.

As a kids meditation teacher and as a Guided Imagery practitioner, I always notice those precious moments when a kid is fascinated by imagining something that makes him feel really good . We explore together that really good picture in his or her mind, add some more details and notice some sensory attributes present in the scene to make it more vivid in his or her mind. This imagined picture will always be available to bring up again when needed, such as when going to sleep at night, before taking a test at school or at any other moment. It is a customized, fun and easy way for a child to calm down and feel good. A Magic feeling!

The cards I created offer that Magic feeling of joy and wonder kids can connect to so easily .

Through the Guided Imagery scripts and illustrations kids get to experience how it would feel to ride a dolphin in the perfect sea bay, be appreciated by the magical creatures that adore the kid’s knowledge and wisdom, be protected be a bubble of light only they can see, feel how good it is to send their worries away, feel unconditionally loved and protected by their family and friends, and so much more.

In short, they invite kids to a Magic search of their own. And k ids are the best explorers!

The Power of Guided Imagery for Kids

Mon, 09 Dec 2019 05:00:00 GMT

The power of choosing your thoughts

I just really want to spread the good news. As a mother of 3 teenagers and a holistic practitioner working with adults and kids, I often see how our kids get stressed over misleading concepts and beliefs that just don’t serve them in any good way. I wish for kids to know that if they add a component of choosing good thoughts into their lives, everything can look much better and happier. This means being active about feeling good , and that is such a powerful message for the young generation . One of the easiest and fastest ways to add good feeling thoughts is by Guided Imagery, and I will explain more shortly.

Stepping out of the reactive mode

Kids are used to being in a reactive mode, they are not the decision makers of most aspects of their lives. They are expected to follow instructions, follow the rules, do as they’re told. Boundaries do give them an important sense of security that helps them navigate their way through life. But, we also want to teach them about making good choices , and by this we encourage them to step into the empowered version of themselves .

The world is more and more overwhelming

Today’s kids are growing in a world that is more overwhelming than ever before. They are smarter, busier, more sophisticated. Just as an example, try comparing the amount of sounds you heard as a child, to the different sounds today’s kids hear every day. The number of phones in one house, each with its own notification sounds, emails, texts. The games they play are more complex, sounds, colors, virtual reality, everything going fast.

Why would kids get stressed? It’s not that they need to pay the bills

We understand today that stress is not something you get only when you grow older. Kids are experiencing stress from a very young age and on a daily basis . They may not be all aware of it, they may not know how to say it in words. But you can hear so many kids complaining about chronic aches (stomachaches, headaches), lack of energy, so many kids don’t do well on school tests even though they know the material. Going to sleep problems, ticking, impatience, focus difficulties, mood swings. All these are influenced by levels of stress ( read some more about childhood stress ).

How can we help?

First thing - set a good example

As I see it, it is our job to offer our kids positive ways to handle stress. This has to begin by showing them a good personal example of how we deal with everything going on. Our kids are natural observers and they pick up our ways, consciously and in their subconscious minds.

Find ways to add good feeling vibes into your day-to-day

By talking to our kids we can help them learn to acknowledge when they are experiencing stress. The next thing would be what they can actively do about it. Stress has a tendency to accumulate, and we want to be more active about releasing it in positive ways. This can be anything that replaces the stressed state of mind with a positive one, doing anything that would turn on a ‘feel good mode’.

As we’re usually not on a continuous fun vacation, and not planning on moving into the nearest amusement park, we’re looking for easy and fast ways to simply relax and feel good anywhere we are .

Why Guided Imagery is so great

A great way to help kids reduce and release stress are Guided Imagery meditations that can replace stress and negative emotions with good, happy, calm and empowering thoughts and feelings . It has been shown that our brain can only focus on one thing at a time. This means that in the wonderful moments we focus on positive thoughts and emotions, we just can’t think about anything else. This has a soothing and relaxing effect that we can also feel in our body.

From my experience I can attest that the effect of Guided Imagery is immediate!

This means that the good and happy environment we can introduce a kid to through his own imagination could be a great tool for him to use whenever he or she are stressed, whether it is before a school test, going to the dentist, a sports match/game, for many kids it’s social issues, and so on.

Reducing the momentum of stressors

Replacing stressful thoughts with positive ones doesn’t directly address the matters that caused the stress. It is more about reducing the attention that is given to the stressors and at the same time indirectly strengthening emotional resilience . After this has been introduced to a child in a joyful way, that could enable an easier access to further address the specific stress matter, either by talking about it and processing it together or by professional help if needed.

What’s in the Imagine Mediation Cards for Kids activity

The Guided Imagery meditations in my Mindfulness cards offer relaxing, positive, happy, empowering and peaceful thoughts. The texts illustrate the senses and make the imaginative experience feel more real. They enable an immediate calm sensation in the body and mind , and by using them regularly this wonderful calm feeling can grow with every kid’s personal likings brought further into the imaginative picture.

So, turn on the ‘feel good button’!

Helping our kids make a habit of dedicating some time to turn on the ‘feel good button’ can really benefit them not only today, but makes an incredible skill for life .

“You Need to Calm Down!” (Love ya Taylor Swift) OR Why practicing meditation is great for everyone!

Mon, 09 Dec 2019 05:00:00 GMT

As an alternative medicine practitioner I see people coming in with different issues, whether work related, family issues, health and physical symptoms, focus problems, anxiety, depression - the first and most basic thing everyone needs is to find an easy and quick way to relax . Even if it is just for a few moments.

Our overwhelming world

The world is becoming more and more overwhelming, many people are dealing with more demanding jobs, tough requirements, busy schedules. Everything is growing faster, smarter, more complicated.

We forget to breath. And just be.

Endless mental chatter

We also tend to see reality in black and white. Things are either good or bad, and many times the critic in our head becomes our master . It’s been shown that our minds produce thousands of thoughts every day, and it is estimated that 70% of this mental chatter is pretty much negative - self-critical, pessimistic, and fearful ( you can read more about brain facts here ).

Meditation - what’s in it for me

Looking for a way to relax couldn’t be more crucial for our mental and physical health.

When I bring up the word ‘meditation’, many times the response would be sort of “heard about it, know I should do it, too busy”. But as I see meditation, it is probably the most practical thing you could do to improve any area of your life . It can really be easy, fun and so rewarding.

Simply put, the word meditation is used for many types of relaxing modalities, and there are so many ways to meditate . Meditation can be practiced sitting, standing, walking or dancing. There are quiet or guided meditations. There are singing, chanting or just breathing techniques. You can learn Qigong or Tai Chi. There's really an abundance of modalities, just find what appeals to you and try to flow with it.

When meditating, we are looking to connect to our quiet space that exists beyond our thoughts. In that quiet space we just take a break from everything and can experience true relaxation in our mind and body. Obviously, as our mind is not trained to do so and would rather continue it’s usual every day mental chatter, this could get a bit challenging at first.

Guided Imagery and how it makes meditation accessible for everyone

A great way to get started with meditating could be through Guided Imagery.

Guided Imagery is a gentle but powerful technique that focuses the imagination in proactive, positive ways. It’s a convenient and simple relaxation technique that can help you quickly and easily reduce stress and body tension, and at the same time, promote feelings of calm and peace. Through Guided Imagery you can actually change the way you are feeling by changing your focus.

If you could imagine you are at the most perfect beach right now , looking at the turquoise water with gentle waves flowing up to shore and back… the sun is gentle and warm… there’s a light breeze making you feel so refreshed… You listen to the sounds of the waves, smell the ocean air and feel so relaxed…

How nice is that? How did that feel in your body?

After we learn how to initiate this positive shift in our mind, and experience a relaxing sensation in our body, that is when our meditation can go and reach deeper levels , into a more “quiet space” that is more characteristic to classic meditation modalities. I plan to elaborate about this in another blog.

So turn on the ‘Feel Good Button’ - not for kids only

A great thing about experiencing a Guided Imagery meditation is that after you’ve visualized it, it is easy to just bring it up again in your mind - anytime and anywhere . That picture of you feeling good in your perfect beach is something you can retrieve any time during your day or night, for a few relaxing and peaceful moments.

Conscious Breathing and Kids

Mon, 09 Dec 2019 05:00:00 GMT

I always offer kids the idea that conscious breathing can make a bridge between our mind and our body.

It’s our way to tell our body that everything is ok . And our body really needs to hear that from time to time.

If every time we think about something that scares us and our muscles contract, or maybe someone insulted us and we felt it straight in our stomach, or if we find it hard to focus and our head gets a little dizzy or lightheaded, we need to tell our body that everything is ok .

Taking a few nice deep breaths, filling our tummy and exhaling calmly - it is so easy to do! And it can really help us relax and feel good.

Smell the Flower, Blow Out the Candle

An easy and fun way to help your child take a few nice and relaxing deep breaths goes like this:

Imagine you are holding a beautiful flower in your hand. Take a look at your beautiful flower, what colors it has, what shapes. This is a very special flower that only you can see. Now smell the flower. It has the most perfect scent in the world. It makes you feel so good! Take a deep breath and smell your beautiful flower. Now imagine you are holding a candle in your other hand. You smell the flower with a deep breath in, and slowly blow out the candle. Let’s do that again: smell your flower with a deep breath in, and slowly blow out the candle. Now, you can imagine you’re holding a bunch of flowers! And a whole birthday cake with candles! Smell the flowers… Blow out the Candles… and just feel good!

More Ways to Help Kids Take a Few Deep Breaths

I love using pinwheels with younger kids, showing them how the best way to make it turn for the longest time would be by blowing on it slowly and from the best angle. Kids discover the benefit of blowing on it gently, instead of forcing a strong exhale on it.

Kids can also use expandable sphere balls , that they can expand with their hands every time they take a breath in, and shrink the ball with every breath out. The shapes and colors of these expandable balls also have a relaxing effect as you watch the ball grow bigger and smaller, it feels as if it is almost hypnotising.

Kids, Get Creative!

You can always encourage your kids to come up with ways that will make conscious breathing a fun thing to do, they are so smart and creative and all they need is the basic idea to explore.

Grown-Ups, Breathe!

Don’t forget to take a few nice deep breaths yourself… Be a good example :)