Liesl van der Hoven

Meditation Teacher, Artist and Author

This meditation helps children visualize comforting fireflies to watch over them while they sleep. The intention is both to dispel a fear of the dark as well as provide an affirmation that only good dreams will come to them. The purpose of this meditation is to help children become calm at bedtime so that they can drift off to sleep and have a peaceful night.

Meditation for kids to overcome fear of the dark with visualization of fireflies watching over them for peaceful sleep and good dreams.

Firefly Meditation for Peaceful Sleep

This story shows us how we can make heavy feelings feel a bit lighter. All emotions are valid and it is OK to feel them, but sometimes we need some help when heavy feelings, such as sadness, hang around for too long. In the story, children will find out how to connect with love, joy, and gratitude to lighten the heart. Background music: The Inner Calling composed by Music Of Wisdom

Learn how to lighten heavy feelings by connecting with love, joy, and gratitude in this story with the help of The Inner Calling background music.

Feelings Like Feathers Story

We can help heavy feelings feel lighter when we connect with love, joy, and gratitude to lighten the heart. All emotions are valid and it is OK to feel them, but sometimes we need some help when heavy feelings hang around for too long. This meditation can be enjoyed by itself or accompanied by the "Feelings like Feathers story". Background music: The Inner Calling composed by Music Of Wisdom

Connecting with love, joy, and gratitude can help alleviate heavy feelings and this meditation with accompanying story and music can be helpful.

Feelings Like Feathers Meditation

This meditation offers children an opportunity to become mindful of their five senses. Our senses are a part of what makes us unique and special, as we each experience the world in a slightly different way from someone else. Once we have focused on each of the five senses individually, we use affirmations to emphasize that however we experience the world through our senses is part of what makes each of us special. Background music: A Dreamy Night composed by Music Of Wisdom

A meditation for children to become mindful of their senses and affirm their uniqueness.

My Special Senses Meditation

This meditation is a lovely way for a child to learn to connect with his/her higher self. You may also wish to refer to a guardian angel, inner voice, or spirit guide. In this meditation, I refer to a special fairy. Meditation is ideal to do before any creative activity, as it can help a child to reconnect with his/her creativity and innate gifts. Background music: Deep Into Nature composed by Music Of Wisdom

Meditation helps children connect with their higher self, guardian angel, inner voice, or spirit guide, and this particular meditation includes a fairy and is ideal before creative activities.

Tree Fairy - Connecting With Higher Self

This practice is aimed at helping children calm down when they feel angry or upset. We start with a breathing exercise, and then we go on an imaginary walk in nature. During our walk, we go on a short, distracting adventure to gently lead attention away from what is troubling us. We return to the place from where we started, hopefully, a little calmer than when we began. Background music: Windswept by Kevin MacLeod

Calming practice for kids using breathing exercises and an imaginary nature walk to distract from negative emotions and promote relaxation.

Meditation For Calming Down When Upset

A sweet and gentle story about making friends, perfect for children's bedtime. In the story, a shy and lonely bunny learns that friends can be found anywhere if you are willing to look. All it takes to make a new friend is a willingness to play and have fun.

A shy bunny learns that friends can be found anywhere if you are willing to play and have fun in this sweet bedtime story for children.

Bunny Bedtime Story

This meditation for children is a mindful contemplation of Winter. During this quieter season, we have time to rest, think, and prepare for the busier seasons ahead. It is a good time to think about our wishes, and what we would like to nurture inside of ourselves. I have included a description of a yoga resting pose (child's pose) for children who would like to follow along with the actions described in the meditation. Background music: Enchanted Journey by Kevin MacLeod

A winter meditation for children, encouraging rest and introspection, with a yoga resting pose and background music.

Winter Meditation For Cold Days

A story to help children with anxiety. Kiki the klipspringer is anxious about going to a school picnic. She worries about everything that could possibly go wrong, instead of looking forward to an exciting day with her friends. Listen to the helpful ways of dealing with anxiety that Kiki discovers in this story. Play therapist Lenka de Villiers-van Zyl acted as an advisor on the helpful exercises that were included in the story. This story is also available in printed and digital format. Find more details here: https://hereyourheart.com/shop/books/ Free downloadable exercises to accompany this story are available to our newsletter subscribers: https://hereyourheart.com/subscribe-to-our-newsletter/

"Kiki the klipspringer learns to deal with anxiety in a school picnic through helpful exercises, available as a printed/digital story and free downloadable exercises."

What if worries weren’t wild?

Fantine's story shows how self-esteem can be built when a child is allowed to help in his/her own special way. It's also a good story for little ones to identify with when a new little brother or sister arrives and they have to share some attention with the new baby. One by one, the busy fairies refuse Fantine’s offer to help them take care of the Fairy Babies. Fantine feels sad until she discovers a way of showing everyone that she is good at helping after all!

Fantine learns to build self-esteem by helping with Fairy Babies, a relatable story for children dealing with a new sibling- Busy fairies initially refuse Fantine's help, but she finds a way to prove herself.

Fantine & The Fairy Babies

A relaxing bedtime meditation to help children fall asleep easily and peacefully. During this slow-paced visualization, the listener is visited by 5 friendly stars, each with a gift to share. Focusing on these gifts, for example, love, happiness, and sweet dreams, help little ones drift off to restful sleep. This meditation affirms to children that only sweet dreams await them while they sleep. Background music: Silver Blue Light by Kevin MacLeod

Bedtime meditation with 5 friendly stars to help children fall asleep easily and peacefully, affirming that only sweet dreams await.

Bedtime Gifts from the Stars Meditation

A body scan meditation for children. This meditation is ideal for relaxing and reviving young bodies and minds and can be used on its own, or at the end of a children's yoga class. During the meditation, the listener is guided to gradually relax their entire body until they feel light and relaxed enough to float on a cloud. Background music: Winds of Love composed by Music Of Wisdom

Relaxing body scan meditation for kids, perfect for yoga classes, guides listeners to relaxing and floating on a cloud, with Winds of Love as background music.

Floating on a Cloud Body Scan Meditation

This practice can help an overwhelmed child find a calm and safe space in his or her imagination. Anxious and/or introverted children have a tendency to feel overwhelmed or overstimulated by too much noise or activity. What often helps, is just spending some time in a quiet environment with few stimuli. Background music: Music for Manatees by Kevin MacLeod.

Imaginative calm spaces can help anxious children feel relaxed amidst overstimulating environments with little stimuli and music for manatees.

Safe Space Meditation

Although Meerkat and Hedgehog are very different from each other, they are best friends. In this story, they go on a little adventure together that demonstrates Hedgehog's daring spirit and Meerkat's kind and more patient nature. In spite of the trouble they almost get into, they remain loyal best friends. This can be a great story to start a conversation about diversity - both in physical appearance and character - with children.

Meerkat and Hedgehog, despite their differences, are loyal friends who embark on an adventure that highlights their unique traits and the value of diversity.

The Day Hedgehog Almost Blew Away

A seated breath meditation that includes gentle hand and arm movements to help the young listener become present. This meditation aims to help children visualize themselves surrounded by a light feeling of their own choice, for example, love, happiness, or playfulness. This meditation can be done at any time of the day, but it can be a particularly lovely way to start the day. Background music: Waves of Hope by Music Of Wisdom

A guided seated breath meditation with gentle hand and arm movements to visualize oneself surrounded by a light feeling of choice, for children.

Bubble Fingers Breath Exercise

This is an empowering morning meditation for children. The listener is reminded of all of the things that they get to choose throughout the day, and how their choices can contribute to them having a good day. Helping a child to feel that they have the freedom to choose to have a good day, affirms their sense of agency in the world and empowers them to make choices that are good for them. Background music: I will be there for you by Music Of Wisdom

Empowering morning meditation for kids reminds them of the power of their choices to create a good day; affirms their sense of agency in the world.

Let's Decide to Have a Great Day

This is a story about appreciating our friends for their unique inner qualities. The story helps create awareness of the qualities in others that we love and admire, and how we can let someone know that they are truly seen and valued. Khwezi's birthday party provides the perfect opportunity for her to write letters of appreciation to each of her friends, and they, in turn also end up telling her what they cherish about her.

A story about appreciating friends for their unique inner qualities and expressing gratitude through letters, showcased through Khwezi's birthday party.

A Very Special Birthday Party!

A loving-kindness meditation to help children visualize the love connections between them and the people they love. The metaphor of a kite connected to a string is used. The purpose of this meditation is to show young children that the people they love are always connected to them through loving thoughts. Background music: Music for Manatees by Kevin MacLeod.

A meditation using the metaphor of a kite and string to help children visualize the love connections they share with people they love.

Kite Meditation for Love and Connection

We don’t always make the best decisions when we are angry. This bedtime story tells us about Cara, who is cross with her friends. They started fighting when they wanted to row a little boat down the river. She walks around hissing and spitting, but then Cara has an idea: She will take the boat down the river on her own! Sometimes we can get ourselves into trouble when we feel angry and act before we think, but luckily everything ends well at the end – thanks to Cara’s friends!

"Bedtime story teaches children the consequences of acting impulsively when angry through a tale of a girl who takes a boat down a river on her own."

Cara Gets Cross

Our inner voice can help us to know who we really are. It can help us find answers when we find it hard to make a decision. In this meditation, the listener is guided through a series of listening exercises to help them get in touch with their own feelings and what their inner voice is telling them. We can return to this meditation as often as we need to, to help us get more in touch with our inner voice. Background music: Meditation Impromptu 02 by Kevin MacLeod

Meditation helps in listening to our inner voice and finding answers to difficult decisions, with a series of exercises to get in touch with our feelings and thoughts.

Listening to Your Inner Voice

Feeling grateful works a little bit like magic! If you can feel grateful for even the tiniest little thing, it will help you feel better. The better you feel, the more you will remember things to feel grateful for. And then you will feel even better than before! Background music: A Self-Love Song by Music Of Wisdom

Being grateful, even for small things, can improve your mood and lead to even more to be grateful for.

Gratitude Meditation for Feeling Better

Sometimes we can get ourselves into trouble when we become overwhelmed and act before we think. This story illustrates a way of calming down when feeling overwhelmed and is a helpful first introduction to meditation for children. Little Owl feels sad and mad and bad – all at once. He decides to fly away, but soon finds himself tired and lost. Then someone shows him how to feel better! This story is ideal for children between 4 and 9 years old.

Story about Little Owl learning to calm down when overwhelmed; helpful introduction to meditation for children; ideal for ages 4-9.

Sitting Still Like a Dassie

This meditation was inspired by the rock hyraxes (we call them "dassies") of South Africa that has the habit of soaking up the sunshine on the rocky cliffs where they live. It teaches children to first become calm by focusing on the breath, and then they are gently led through a short visualization, becoming mindful of feeling grounded, warm and safe. The purpose of this meditation is to show young children a way of becoming calm whether they are upset, over-excited, or tired.

A meditation inspired by rock hyraxes helps children become calm by focusing on breath and visualization, promoting groundedness, warmth, and safety.

Sitting Still In The Sunshine

Sending out loving wishes to ourselves and others is a wonderful way of sharing good energy with the world. If you send out good energy to others, you also feel better. This meditation offers an easy-to-follow way of starting a loving-kindness meditation practice that will fill your heart with love and light. Background music: Calmant by Kevin MacLeod

Sending loving wishes to ourselves and others shares good energy and improves our own feelings, use this easy meditation practice for love and light.

Loving-kindness Meditation for Children

Nightmares are scary and make children fear the dark and going to sleep. But what if we discovered the beauty of stars and fireflies that only come out to play after dark? What if we could have a little friend to watch over us while we sleep, to help keep nightmares away? Kiki doesn’t want to go to sleep. She is afraid of the dark, because that is when the nightmare comes to scare her. One night, at bedtime, she decides to run away and hide rather than go to sleep. But then she makes a new friend who shows her that there is nothing to be afraid of after dark!

Kiki fears the dark and nightmares but discovers the beauty of stars and fireflies. She makes a friend to watch over her and no longer fears the night.

Kiki And The Nightmare

The grounding tree meditation is a wonderful way for children to connect with nature and the energy of trees. It is also a grounding exercise, helping the listener to become calm and connected with Mother Earth while remaining open to receive energy from the sun. This is an ideal meditation to enjoy outside if you can! Background music: "Windswept" by Kevin MacLeod

Grounding tree meditation helps children connect with nature, become calm, and open to receive energy from the sun. Ideal meditation to enjoy outdoors.

Grounding Tree Meditation

The land of dreams is a magical place where anything can happen! Every night, you get to choose which part of a dreamland you want to visit! This meditation is designed to help children relax and drift off to a peaceful night's sleep. The visualization is purposefully slow-paced to help young minds calm down and drift off to sleep easily. Background music: Our Peaceful Ocean by Music Of Wisdom

A slow-paced meditation designed for children to visit dreamland and drift off to peaceful sleep with background music "Our Peaceful Ocean".

A Visit To Dreamland - The Crystal Cave

Chakra meditation for children. This meditation is ideal for relaxing and reviving young minds and can be used at the end of a children's yoga class. No prior knowledge of yoga or the chakras is necessary. The meditation focuses only on awareness of the different colors of the rainbow. The listener is also made aware of the fact that they can share their good energy or feelings with others. Background music: Winds of Love by Music Of Wisdom

Chakra meditation for children: a simple and effective way of relaxing and reviving young minds, with no prior yoga or chakra knowledge necessary.

Rainbow Meditation

This meditation story is meant to help children become more resilient when changes happen. Please note that I have included a description of a yoga pose (Warrior II) in this story. Do make sure that this is suited to your little one's age (5 years and older) and physical abilities, if they would like to follow along. The story follows fairy Daisy on an adventure where she meets Martin, a young boy. He teaches Daisy an affirmation and yoga pose to help her accept the changes that trouble her. Background music: Elf Meditation by Kevin MacLeod

A meditation story for children to build resilience with an affirmation and yoga pose, following fairy Daisy's adventure meeting Martin.

Daisy Makes Peace With Change

A meditation for Springtime, to help us connect with the light in our hearts and share it with others. The Sun returns to the earth in Spring, and its light and warmth help everything to bloom and grow. Each of us also has our own unique and special light in our hearts. When we share our light with others, it makes the world a happier and more peaceful place. This is a meditation to connect with our unique and special light and to find out about the different ways in which we can share our light with others. Background music: Deep into Nature by Music Of Wisdom

Connect with your heart's light and spread it to others with this Springtime meditation, using Music of Wisdom's "Deep into Nature" as background music.

Connecting With The Light In Our Hearts

Creating space for mindful moments throughout your day, can help you to create a bit of space between what you are feeling and thinking, and your actions. It can also help you become more aware of your true feelings, and with practice, can help you to know yourself better. This short meditation can be done at any time of the day, and will help you to become more aware of what you are feeling, thinking, and experiencing at a particular moment. Background music: Winds of Love by Music Of Wisdom

Creating mindful moments throughout the day can help you become more aware of your feelings, thoughts, and actions, and know yourself better.

Mindful Check-In For Self-Awareness

Sometimes we may find ourselves in a place where we’ve become so caught up in our responsibilities and what we “should” be doing, that we are no longer connected to our senses or to what brings us joy. This meditation will provide you with prompts to connect with your senses and start daydreaming about what gives you joy. Once you have identified the possibilities, I hope that you will make your dreams a reality and bring more joy into your life. Background music: The Inner Calling composed by Music Of Wisdom

Get connected to your senses and find joy in your life with this meditation that provides prompts and encourages making dreams a reality.

Become Curious: Find Your Joy

This meditation will help you to unlock your own inner wisdom. Perhaps you are struggling to make a difficult decision, or you may be feeling stuck in some area of your life. You may think of your higher self as an older, wiser version of yourself. The value of seeking advice from your higher self is that it will feel true to you, and it will help you to gain confidence in your innate wisdom. You have all of the answers inside you already. Background music: Deep into Nature by Music Of Wisdom

Meditation to tap into your inner wisdom; seek advice from your higher self to gain confidence & make decisions that feel true to you.

Receive Advice From Your Higher Self

This meditation offers you the opportunity to rest in a feeling of pure love for a while. You are a part of a loving Universe from which you were created. You are just as worthy of receiving love and kindness as anyone or anything else. You cannot be loving or kind to other beings without being loving and kind towards yourself. Showing love and kindness to yourself is never limited only to yourself because the field of love and kindness is limitless. Background music: Our Peaceful Ocean by Music Of Wisdom

Rest in pure love, recognizing your worthiness to receive and give kindness, as part of a limitless loving Universe, in this meditation with background music.

A Loving-Kindness Connection With Love

The sleep meditation gently guides you through the process of relaxing body, mind and heart, to help you drift off to peaceful sleep. You will be asked to visualize a beautiful star-filled sky into which you will release any thoughts that may prevent slumber. Once all thoughts are released, and you are gently guided to feel safe and loved, there is nothing left for you to do but to surrender to sleep. Background music: Music for Manatees by Kevin MacLeod.

Guided sleep meditation with visualization of star-filled sky and calming background music to help relax body, mind, and heart for peaceful sleep.

Gently Drift Off To Sleep

Our physical bodies can be influenced by our emotions and other subtle energies. In this meditation, we will be helping our bodies to heal by visualizing healing energy moving through the entire body. During the first part of the meditation, you will be guided to send this healing energy through all of the different parts of your body. During the second part of the meditation, unguided time is provided to enable you to send this healing energy to any areas within your body that may need extra care and attention. Background music: Enlighten the Mind by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Meditation to heal the body by visualizing the flow of healing energy throughout the body and giving extra attention to areas that need it.

Healing Energy For The Physical Body

A teeny-tiny story and meditation in one! Please feel free to join Shy Bunny for a few moments, as she becomes quiet and breathes slowly while looking up at the sky. This little story aims to illustrate how meditation can help us to regain perspective if we tend to worry a lot. When we feel better, our worries feel more manageable too! Background music: Heaven is Here by Music Of Wisdom

Join Shy Bunny in a short meditation to regain perspective and manage worries through slow breathing and stargazing.

Shy Bunny Learns To Meditate

Shy Bunny has another dreamlike nighttime adventure, perfect for bedtime! When Shy Bunny wants to visit his star friends at their home in the sky, the stars help him to jump into the moon to visit the faraway galaxies where they live. Depending on where you live in the world, you may actually be able to see a bunny on the moon! Next time the moon is full, see if you can make out the shape of a rabbit in the dark markings on the moon.

Shy Bunny visits faraway galaxies in the moon with the help of his star friends in this dreamlike bedtime story; look for a bunny on the moon.

Shy Bunny Takes A Ride In The Moon

We spend so much of our time doing things, that we forget that we are human BEINGS. By connecting with the present moment, we connect with just being. If we practice being, even while we are busy doing things, what we are doing becomes far more integrated with our being. We can then learn to do more effectively, with greater attention to the needs of our bodies and our energy. This helps us to fully inhabit our own bodies and the present moment. Background music: I Am With You by Music Of Wisdom

Connect with the present moment to fully inhabit your body and integrate being with doing, leading to more effective actions and greater awareness.

Shift From Doing To Being

This meditation invites you to become more aware of your own energy and to learn to distinguish it from the energies of others that you may have absorbed. We will be transforming all energies that are not our own into blessings, before sending them back into the world. This practice can help you to feel empowered when dealing with unwanted energy from another person, or even the collective consciousness. It can also help you to transform your own energy with love and compassion. Background music: Divine Nature by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Meditation helps distinguish personal energy from others and transform it into blessings, empowering oneself while dealing with unwanted energy.

Raise Your Energy Vibration

Waterfalls symbolize the process of cleansing and letting go, and the continuous flow of energy and life. Opportunities are provided throughout this meditative journey for you to discover powerful messages from your inner wisdom. Undertaking this inner journey may be helpful to you if you are in need of a release of emotion, or rejuvenation and renewal of your spirit. Background music: River Flute by Kevin MacLeod.

Discover inner wisdom and renewal through the cleansing symbol of waterfalls in a meditative journey, with the aid of background music River Flute.

Journey To A Magical, Healing Waterfall

The Tale of Mrs. Tiggy-Winkle by Beatrix Potter is one of my favorite children's books and inspired me to write this story. This was the first book I remember choosing from the library myself when I was about 6 years old. I always felt that Mrs. Tiggy-Winkle worked too hard, and so, in my story, I gave her an opportunity to rest and enjoy life by becoming more mindful! The cover image features my copy of The Tale of Mrs. Tiggy-Winkle with an illustration by Beatrix Potter.

Author's childhood favorite, The Tale of Mrs. Tiggy-Winkle, inspired her to write a story about the character taking a break and becoming mindful.

The Story Of Busy Mrs. Hedgehog

Release what no longer serves you, and move into the new day with a fresh intention. This meditation will gently guide you through the process of letting go of thoughts or feelings from the past that may be bothering you. You are then guided to choose your own intention that will help guide your words and actions throughout the new day. Background music: Meditation Impromptu 03 by Kevin MacLeod.

Let go of past thoughts and set fresh intentions with a guided meditation featuring background music by Kevin MacLeod.

Magical Morning - A Fresh Start

This meditation will help you discover how you can treat yourself with kindness today. You will be gently guided through the process of checking in with your body, mind, and heart. By paying attention to how you are feeling, you can become aware of ways to be kind to yourself throughout the rest of your day. Background music: Meditation Impromptu 03 by Kevin MacLeod.

Meditation for self-kindness: check in with body, mind, and heart. Guided process to be aware of ways to be kind throughout the day. Music by Kevin MacLeod.

Magical Morning - Be Kind To Yourself

Becoming grounded can help you to release overwhelming thoughts and refocus your attention in the present moment. This meditation will gently guide you through the process of reconnecting with your body, to help you slow down your thoughts and bring you into the Here and Now. Now you can face your day with calm, centered awareness. Background music: Meditation Impromptu 03 by Kevin MacLeod.

A grounding meditation to release overwhelming thoughts and bring you into the present moment with calm and centered awareness.

Magical Morning - Calm And Grounded

Winged creatures symbolize freedom and spirituality. During this guided sleep journey, you will be invited to visualize yourself as a winged being. You will be gently guided to explore what it feels like to fly. Then you will meet a fellow winged person with a message and a gift, just for you. This meditation will awaken your imagination so that your dreams may be filled with magic and wonder. Background Music: The Inner Calling composed by Music Of Wisdom

Meditation encourages you to imagine yourself as a winged creature and explore the sensation of flying while meeting another winged creature with a message and a gift.

Airy Sleep Journey - A Flight Of Fancy

Snuggles from an imaginary animal friend can help a child to feel safe, and they may then find it easier to fall asleep. During this meditation, the listener will be asked to invite an animal friend to visit them in their imagination. Their animal friend will stay with them and watch over them while they sleep. All the listener has to do is lie down and enjoy their friend’s company. Background music: Silent Moments by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Children can feel safe and sleep better with the help of imaginary animal friends, as suggested in a meditation using background music.

Animal Friend Snuggles At Bedtime

A lovely warming exercise to help a child's body wake up - especially on cold mornings. We will be rubbing our hands together to create warmth and energy, before placing our warm hands over the eyes, ears, head, and heart. As we do this, we will ask each of these body parts to wake up and be well today! Background music: Unlax body by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

A morning exercise for children involving rubbing hands together for warmth and energy before placing them on body parts to wake them up.

Wake Up, Body!

Paying attention to our inner child can help us to recognize and accept parts of ourselves that are not fully integrated with our adult self. Connecting with your inner child can be a light and fun exercise to remind our adult self to be more playful and to have more fun. It can also help us to heal wounds from our past. For all of these reasons, it can be good for us to spend some time with our inner child. Background music: Planet Earth by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Connecting with our inner child can help us heal past wounds and remind us to be more playful and have more fun.

Connecting With Your Inner Child

Changing the tempo and quality of the breath has an effect on how we feel. We can help our bodies to become more relaxed, simply by slowing down our breath. We can also energize the body by intentionally taking deeper breaths. This breathing meditation will leave you feeling calm and energized, and ready for the day. Background music: Meditation Impromptu 03 by Kevin MacLeod.

Changing the pace and depth of breathing affects emotions; slow breath relaxes while deep breath energizes - try this meditation with background music.

Magical Morning - Awareness Of Breath

There are many reasons why we may lose connection with our inspiration. Our lives may have become too busy. Or something big and overwhelming may have happened to us. We may start to doubt our own connection to inspiration because we have been comparing ourselves to others. This meditation offers a way to take the first steps back towards connecting with what inspires YOU, by first connecting with your breath, and then with your heart. Background music: Passing Cloud by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Meditation helps to regain inspiration by connecting with breath and heart, overcoming self-doubt and busy life.

Find Your Way Back To Inspiration

This sleep meditation is a lovely visualization to balance energy in your body. Balancing the energy on the right and the left side of the body, the masculine and feminine energies, the energy of the sun and the moon; allowing you to drift off to sleep in a state of perfect peace. When you awake, your energy will feel renewed and balanced. Background music: Quiet Night by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra. (I also have a daytime version of this meditation available, named "Balanced And Renewed Energy For Your Day")

"Balance energy and achieve perfect peace with a sleep meditation that balances masculine and feminine energies using visualization and music."

Balancing Energy For Restorative Sleep

This meditation is a lovely visualization to balance energy in your body. The aim of this meditation is to balance the energy on the right and the left side of the body, the masculine and feminine energies, and the energy of the sun and the moon. Achieving this balance will allow you to experience harmony and perfect peace in your body and mind. Background music: Almost in F - Tranquility by Kevin MacLeod. (I also have a sleep version of this meditation available, named "Balancing Energy For Restorative Sleep")

Meditation for balancing energy in the body through visualization of masculine and feminine energies, sun and moon, bringing peace and harmony.

Balanced And Renewed Energy For Your Day

What would happen if, throughout your day, you only did what was yours to do at the moment? We often feel overwhelmed when we have too much to do. When we think too far ahead and our to-do list seems endless, we start rushing and try to force ourselves to be more productive. But if we become present, and just do our best in each moment, we can allow our day to unfold, effortlessly; moment by moment. Background music: Meditation Impromptu 03 by Kevin MacLeod.

Stay present and only focus on what you need to do in the moment to reduce overwhelm and allow your day to unfold effortlessly.

Magical Morning - Effortlessness

In this meditation, you will be led to connect with your true self. You will start by connecting with your real name; the name that you feel is most representative of who you really are. You will then be led to acknowledge and integrate all of the different personas that you have accumulated to help you manage in life, resulting in a deeper connection with your true, divine self. Background music: Light of Sun by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Connect with your true self by acknowledging and integrating different personas through meditation and identifying your authentic name.

Connecting With Your True Self

A short exercise to help children connect with love. I've included simple, easy-to-follow hand movements for maximum engagement. This exercise can be helpful when a child is feeling in need of love, or even to remind a group of children to act in a loving and kind manner. It is a valuable tool for regulating emotions, showing us that we can always find love in our own hearts to share with ourselves and others. Background music: Water Lily by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

A simple exercise with hand movements to help children connect with love and regulate their emotions, with background music "Water Lily" by Ajit Pramod Deshpande.

I Am Love Affirmations For Children

Colour nourishes and heals our chakras in the same way that healthy food nourishes and heals our physical bodies. When we visualize colored light washing through our body, we tune into the frequency of that color, which has a balancing effect on the chakras and the body. This meditation will gently guide you to fall asleep, and when you awake, your energy will feel renewed by your healing color bath. Background music: Almighty by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Visualization of colored light during meditation nourishes and heals chakras similarly to healthy food nourishing physical bodies.

Color Bath Chakra Healing For Deep Sleep

When you are feeling stressed or overwhelmed, stopping what you are doing to breathe slowly for a minute or two can be very helpful. It will help by sending more oxygen to your brain to help clear your mind. It will also give you the sense that time has slowed down just a little bit, which will help you feel calmer as you step back into your day. Background music: Pristine by Music Of Wisdom

Take a minute or two to breathe slowly and send more oxygen to your brain to clear your mind and feel calmer when stressed or overwhelmed.

Slow Down Your Breath To Slow Down Time

The reason why failure hurts so much is that we are attached to a certain outcome. If you can allow yourself to let go of the attachment to how you think things should be, you allow yourself to open up to the perfection of what happens, no matter what that may be. In this meditation, you are invited to let go of the pressure of striving for a perfect outcome, and to open your heart to curiosity and playfulness instead. Background music: Path to Serenity by Ajit Pramod Deshpande.

Let go of attachment to outcomes to open up to perfection in this meditation, embracing curiosity and playfulness instead. Music by Ajit Pramod Deshpande.

Reframing Failure

Bunny is very eager to please his friend Cara Caracal. He says “yes” to everything Cara wants to do. But then problems arise. Cara doesn't consider Bunny’s feelings and expects him to follow along with her obediently. Bunny needs to learn how to tell Cara what he wants, but how to do that without hurting Cara’s feelings and risking the friendship? This story offers some helpful thoughts about assertiveness, especially for children who struggle to make their voices heard.

Bunny struggles with assertiveness while trying to please his friend Cara Caracal, but learns valuable lessons in this story for children.

Bunny Learns To Be Bolder

Our chakras are energy centers that are located in different areas of our bodies. Each chakra is believed to help balance a different physical, emotional, psychological, or spiritual state of being, and it is important to keep them balanced so that our life force energy can flow freely through our entire body. During this meditation, I will guide you to focus on each of the seven chakras in turn, and share affirmations with you to help balance the energy of each chakra.

Meditation guide to balance the body's seven chakras through affirmations to promote free energy flow for physical, emotional, psychological, and spiritual well-being.

Healing Affirmations For The Chakras

Your relationship with yourself is the longest relationship that you will have with anyone in life - it is important to love and appreciate yourself for the unique and beautiful human being that you are. Although a loving-kindness meditation usually involves sending loving thoughts to others as well as ourselves, in this meditation, we will focus only on nurturing feelings of love and appreciation for yourself. Background music: Planet Earth by Ajit Pramod Deshpande. Licensed by Sounds Of Nidra.

Love and appreciate yourself with a self-loving meditation, focusing on nurturing feelings for yourself alone. Use the Planet Earth background music.

Loving-kindness meditation for self-love

This meditation is for those times in life when you are facing uncertainty and you find yourself imagining the worst possible outcome. During this meditation, you will be guided through a mindfulness exercise to offer you relief from this negative thought pattern. You will then be given the opportunity to imagine the ideal outcome for the situation you are feeling anxious about. Background music: Slow Crossings by Ajit Pramod Deshpande.

Meditation to ease negative thought patterns, guiding you through mindfulness and offering an opportunity to imagine a positive outcome.

Imagine your best situation

Today’s practice will help you to move into this beautiful new day connected to your own heart energy. You will be gently guided to listen to what your heart wishes for today. Then you will be grounding yourself in the energy of Mother Earth, and connecting with Divine Love, to help you move into your day centered and connected to your heart energy. Background music: Meditation Impromptu 03 by Kevin MacLeod

Connect with your heart energy and ground yourself in the energy of Mother Earth through guided meditation to start your day centered and focused.

Tracks by Liesl van der Hoven