Rainbow Meditation for Children

A seven-minute rainbow body-scan meditation

Find a comfortable place where you can sit or lie down for the next seven minutes.

Let your hands rest softly and allow your body to become still.

If it feels comfortable, gently close your eyes. Or you can simply lower your gaze.

Take a slow, gentle breath in...

And slowly breathe out.

Take another calm breath in...

And let it flow softly back out.

During this meditation, you will have a chance to be present.

Being present means gently noticing what is happening inside you and around you—right here, right now.

Imagine that you are resting in a beautiful garden.

The sun feels warm upon your face, and the grass beneath you feels soft and fluffy.

Perhaps you can hear birds singing nearby or leaves gently dancing in the breeze.

You feel peaceful, comfortable and safe.

Now imagine a magnificent rainbow appearing in the sky above you.

Its beautiful colours shimmer and shine as they flow gently down towards you.

This is your special Mind Magic Rainbow.

You can guide it anywhere you choose using the power of your imagination.

Wherever you shine your Mind Magic Rainbow, that is where your attention will go.

First, ask your rainbow to shine its gentle light upon your breathing.

Notice your breath flowing in...

And flowing out...

You do not need to change your breathing. Simply notice each breath as it comes and goes.

Feel your body gently rising as you breathe in...

And softly settling as you breathe out.

Now guide your Mind Magic Rainbow down towards your feet.

Well done.

Imagine its beautiful colours lighting up your toes, the soles of your feet and your heels.

Notice how your feet feel.

They might feel warm, cool, heavy, light or tingly. However they feel is completely okay.

Now let the rainbow light travel slowly up through your ankles and into your legs.

Feel its colours glowing around your knees...

Your thighs...

And your hips.

Let your legs become soft, peaceful and relaxed.

Now guide your rainbow towards your belly.

Feel your belly gently rise as you breathe in...

And gently fall as you breathe out.

Let the rainbow travel across your chest and around your back, filling your whole body with warm, peaceful light.

Now shine the rainbow down through your shoulders...

Along your arms...

Past your elbows...

And into your hands and fingertips.

Imagine your hands glowing with beautiful rainbow colours.

Let your shoulders soften and relax.

Now allow the rainbow light to flow gently around your neck, your face and your head.

Relax your mouth.

Soften your cheeks.

Let the space around your eyes become peaceful.

Imagine your whole body glowing with the gentle colours of your Mind Magic Rainbow—from the top of your head all the way down to the tips of your toes.

Take a quiet moment to notice how your body feels.

Now, when you are ready, shine your Mind Magic Rainbow gently towards your feelings.

What feelings can you notice inside you right now?

You do not need to change them. Simply notice them with kindness.

If your feelings had a colour, what colour would they be?

Perhaps they are one special colour of the rainbow, or perhaps they are a mixture of many different colours.

There is no right or wrong answer.

As the rainbow shines softly upon your feelings, notice what you see, what you sense and how you feel.

Let every feeling know that it is welcome and that it is okay to be there.

Now think of something that brings warmth or happiness to your heart.

It might be someone you love, a favourite place, a happy memory or something you are looking forward to.

If you would like to, make a special wish and gently place it inside your rainbow.

Watch as your Mind Magic Rainbow carries your wish safely into the sky.

Remember, your special rainbow is always there within your imagination.

You can return to it whenever you would like to feel calm, peaceful or close to your feelings.

Take one more slow breath in...

And gently breathe out.

Begin to notice the room around you.

Wiggle your fingers and your toes.

Stretch your body gently if that feels comfortable.

And, in your own time, slowly open your eyes.

Well done. You have completed your Mind Magic Rainbow Meditation.

You can carry this peaceful rainbow light within you as you continue your day.

You are calm.

You are present.

And you are amazing—just as you are.

An easy and gentle seven-minute guided body scan created for children and young people. Using breathing, body awareness and colourful rainbow imagery, it invites children to slow down, notice how they feel and reconnect with the present moment.

Parents can read the meditation aloud during a quiet moment at home or as part of a calming bedtime routine. Teachers and wellbeing practitioners can also use it as a peaceful classroom exercise, a mindful brain break or a gentle transition between activities.

Frequently Asked Questions

What age is this meditation suitable for?
The meditation is written for children and young people and can be gently adapted to suit different ages, attention spans and individual needs.

Can teachers use this meditation in the classroom?
Yes. Teachers can read it aloud as a calming classroom exercise, mindful brain break or quiet transition between lessons.

Can parents use it at bedtime?
Yes. Its slow breathing, body awareness and peaceful imagery can make it a comforting addition to a child’s evening wind-down routine.

Does a child have to close their eyes?
No. Children can close their eyes if that feels comfortable or keep them open with a soft, lowered gaze.

What Is a Rainbow Body-Scan Meditation?

How This Meditation Can Support Children

This gentle practice encourages children to notice their breathing, physical sensations and feelings without judgement. It can be used to support calm, body awareness, concentration and emotional connection while nurturing creativity and imagination.

Guidance for Parents and Teachers

Read the meditation slowly in a soft, reassuring voice, allowing quiet pauses between each section. Children may sit or lie down and can close their eyes or simply lower their gaze. There is no right or wrong way for a child to experience the meditation; encourage them to notice whatever they feel with curiosity and kindness.

Contact Hattie

hello@angelsbyhattie.com

© 2025. All rights reserved.

© 2025 Hattie Kiamil. All rights reserved.
Original Impasto Angel Art-works created through meditative inspiration and infused with angelic energy. Each piece is hand-painted with love and intention.

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