PRIMARY SCHOOL Meditation for the 12 Vitali-Chi Mindfulness Meditation Sessions
Week 4 – The Magic Squirrel – Personal Space with Boundaries
Meditation to last approximately 30 – 40 minutes
Note – (Note to leader, speak slowly and clearly - keep this at a slow but comfortable
pace for the students). Speak from # to # three times, pausing to allow the student to
take in the thoughts, at a pace of roughly 20 seconds every line. Whilst reading, do pause
when needed to work with the music.
Each long divided section …………………………...……………………………………...
is approximately 5 minutes long.
Close your eyes … and lay comfortably in your own way ……
# Breathe in slowly … and fill your tummy with air ……
Breathe out slowly … and push air out of your tummy … # ……
It is a warm sunny day … and you can feel a gentle breeze on your face … and the leaves
in the trees are fluttering gently …………
Imagine you are playing in a field of soft green grass ………… As you are playing … you
notice a sparkly haze … slowly moving towards you ………… Not being sure of what it is
… you gently … and calmly … walk towards the magical sparkly hazy shape ………… As
you get closer … you stand still … amazed … It is a sparkly red squirrel … she looks
magical … with little shimmers and sparkles … that glitter all around her … as she walks
…… Her fur looks beautiful … as it glimmers in the sunlight … and her tail is so pretty
and bushy …………
Slowly and carefully … you walk up to the sparkly red squirrel …… She steps towards
you … and gracefully lifts her head … for you to stroke her … Gently you kneel down on
the ground … and get closer to the squirrel … and then you carefully and slowly … reach
out your hand … to gently stroke between her ears … and feel the smooth soft plush red
fur …………
………………………………………………………………………………………………..
You say to yourself …
# I feel calm … happy … and content … # …………
As you stroke her soft plush fur coat … you can hear her thoughts … and you realise that
she can also hear yours …......... She tells you her name is Misty … the Magical Red
Squirrel … and in your mind … you share your name …………
# Breathe in slowly … and fill your tummy with air …
Breathe out slowly … and push air out of your tummy … # …………
In your mind … you ask Misty … if you can sit with her for a while …… You hear Misty
respond to your thoughts …… She seems such a kind … trusting squirrel … Then she
invites you to walk with her … Thoughtfully … you stroke her between her ears … and
accept her kind request …You start walking with Misty … at a steady but comfortable
pace … across the field … To your surprise … when walking with Misty … it feels as if
you are floating on air … and that your steps take barely any effort at all … You feel
perfectly safe … happy … and relaxed … You delight in the amazing experience … of
walking with a magical … sparkly red squirrel …………
# Breathe in slowly … and fill your tummy with air …
Breathe out slowly … and push air out of your tummy …# …………
………………………………………………………………………………………………..
As you walk with Misty … you turn your head for a moment … and notice the trees where
you were playing … getting further and further away … they become smaller and smaller
… As you continue on your path … they get even smaller … until they appear to be a little
dot in the distance …………You feel thrilled to be taking part … in such an exciting
adventure … and you enjoy this new sense of freedom ……
July 2016
PRIMARY SCHOOL Meditation for the 12 Vitali-Chi Mindfulness Meditation Sessions
You say to yourself …
# I feel safe … and content …I feel happy … and free in nature … # …………
As you go further … Misty leads you … to a pretty wooded area … with a tiny bubbling
spring … As you get closer … you notice the bubbles glimmer in the sunlight … and
reflect a rainbow of colours all around you ………… Everywhere looks so pretty … and
peaceful … and you feel as if you have found a special secret place ………… In your mind
… you kindly ask Misty … why she has brought you to this special magical place
………… She tells you … this is her special magical retreat … and this is where she
comes … when she needs some space in her day …… You hear her explain … that she
knows you sometimes get stressed … and upset by things that happen in your day
………… She knows that you do not always know how to deal with this … She explains
that you get stressed and upset … because your mind is full of things that you cannot find
answers to just yet … and that it is good to place your stress and worries … onto fluffy
white clouds … so they can gently float away … until the answers to your worries … come
to you …
………………………………………………………………………………………………..
This then lets you … have space in your mind … to focus on the things you need to do …
She says that you can tell her anything … whatever secret you have … and she will listen
to you … Now tell her anything you want to …………
MEDITATION LEADER - LEAVE A GAP FOR STUDENTS TO SPEAK TO HER.
Then Misty … asks you to look at a bubble … coming out of the bubbling spring
………… As you focus on a bubble … you notice it magically … starts to get bigger with
every breath that you take …………
Breathe in slowly … and fill your tummy with air ….
Breathe out slowly … and blow the bubble up like a balloon …
Breathe in slowly … and fill your tummy with air …
Breathe out slowly … and imagine the bubble … growing bigger and bigger … until it is
big enough … to fit all around you …………
Misty looks at you approvingly … and you hear her praise you … for your brilliant
breathing … and bubble growing skills … Misty invites you … to step into your bubble …
and feel the magic of your own special space … that you have created …Stay in this
bubble for a moment … and feel how safe and calm you feel …………
………………………………………………………………………………………………..
Today you have felt … the magic of your breath … growing a safe space to protect and
calm you … whenever you feel stressed or upset …
It feels such a lovely gift … and you give Misty a big hug … thanking her as you do so
…………
# Breathe in this lovely … happy feeling …
Breathe out any worries … or sadness … # …...
Feeling happy that you can put your worries … onto fluffy white clouds … whenever you
want … and use the magic of your breath … to grow a safe bubble space … to help keep
you safe and calm … whenever you need … Misty invites you … to turn around with her
… and you start to walk back together … Just as before … it is as if you are floating on air
as you walk … and it takes no effort at all … As you walk … you turn your head for a
moment … and notice the pretty wooded area … has become a little dot in the distance …
As you both continue to walk … you see trees ahead of you … gradually getting bigger
and bigger … as you get closer and closer to them … Eventually … you are back at the
edge of the playing field … and then back onto the field … with the trees where you were
playing … Misty … walks you over to a tree … You step back … and notice the roots of
this tall tree are thick … and appear to go deep into the ground … making a connection to
July 2016
PRIMARY SCHOOL Meditation for the 12 Vitali-Chi Mindfulness Meditation Sessions
our nurturing earth …
………………………………………………………………………………………………..
You sit with Misty for a while … and lean back against the tree … to absorb its strong
energy…… You take off your shoes and socks … and feel the soft grass between your toes
… and then Misty’s soft plush smooth fur coat … with your fingers …
As you lean against the strong tree … you feel yourself connect to it … and then you start
to feel your feet and legs relax … and then your arms and hands relax … and then your
chest and shoulders relax … You feel completely relaxed … and connected to the strong
rooted energy of the tree …
# Breathe in this magical feeling … and breathe out all your worries … # ……
Now say to yourself …
# I create personal space with ease … I feel protected … safe … confident and calm … #
…………
You feel safe … happy and relaxed … You feel free of all worry … and sad thoughts …
and your mind feels clear and focused … Stay with Misty as long as you wish … knowing
that you can see her again … whenever you want to.
NOTE TO MEDITATION LEADER – LEAVE A GAP FOR STUDENTS TO ENJOY
BEING WITH MISTY.
Now it is time … to draw your attention … back into this room … and to wake up after I
count down from 5 to 1……
5 ...... 4 … gently waking up now …
3 …… 2 … becoming aware of the sounds in the room …
1 … you are back in the room …
Welcome back.
July 2016