guided meditation FOR CHILDREN

Mindful Hearing

In this exercise, children are guided through an experience of paying attention to sounds. After some practice, children may find this exercise to be helpful in their daily lives – before doing homework, when they are having difficulty settling down at bedtime, or at other any other time when it would be useful to settle the mind.

Note to parents / educators: In my classes, I often add sounds – bells, drums, shakers, etc. I didn’t include other sounds here, because the element of surprise would be lost after only one use. But the fun of guessing the source of a wider range of sounds can also help children concentrate.

Mindful Breathing

In this exercise, children are guided through a process of paying attention to the breath.

Mindful Seeing

In this exercise, children pay close attention to the experience of seeing. Before sitting down to listen to the meditation, find a small rock or stone for children to use as a “focus rock.”

Note to parents / educators: Before the meditation, you can make a fun outing of going on a walk to find a special rock!

Flying bird illustration

Friendly Wishes

Friendly Wishes are guided visualizations that focus specifically on developing compassion, in addition to concentration and awareness.


To access all of Annaka’s guided meditations and lessons for children, visit the Waking Up App.