A Resting Meditation

Posted on February 21 2017

This resting meditation can be done alone or with a group of adults or children.  If doing this with a group, it can be done as a guided meditation by having someone lead the group through the steps below.

 Lie down on your back or find a comfortable seated position. If you feel comfortable, close your eyes. Try to imagine a beautiful, peaceful place.  This place could be a place you’ve already experienced or a place you have always wished to visit. Spend a moment to settle into that place.

Notice it.

 Bring your focus to the ground beneath you. Is it hard or soft? What’s below you?  Sand? Rocks? Clouds? Grass? Water? How does your body feel while resting on this surface?

Notice it.

 Now bring your focus to the air around you.  Is it warm or cool? Is there a gentle breeze or is the air calm?  Is the sun warming your skin or are snowflakes melting as they fall on you? Does the air have a scent?  Does it smell salty or have the scent of flowers or freshly cut grass?

Notice it.

 Now notice your surroundings. Are you there alone or is someone or something with you? Do you hear sounds? Birds? Waves? People? Animals?

Notice it.

 Now bring your focus to your breath and with every exhalation, feel your body melting further into the surface below you. Spend a few moments here, relishing in the freedom of your body and breath.

Notice it.

 When you are ready, slowly open your eyes and if you were lying down, adjust your body into an upright position.

 Notice how you feel.  If you are alone, reflect on the experience with yourself. If you are with others, and are willing, share the experience with them.

 If you are working with children, ask them to draw or write about their experience.  They can then share them if they feel open to doing so.

 Laura Zimmer- Author/Creator of The Beginner's Mind Mindfulness Teaching Toolkit - A mindfulness curriculum for elementary children.


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