Warm Rain Guided Meditation for Kids, Teens and Adults With Anxiety
Anxiety Counseling for Kids, Teens, and College Students
in St. Louis, MO
When you have an anxious child, teen, or when you have anxiety yourself, you need lots of tools for your anxiety toolbox.
If you have anxiety, you need to know how to stop and think, how to relax, how to problem solve, and how to keep your anxiety from totally overwhelming yourself.
And while counseling is a hugely important part of helping anxious kids and teens, there are actually tons of things you can do at home or in the classroom to help support their anxiety work.
One of my favorite things to encourage parents and teachers to incorporate, at home or in school, is a regular relaxation skills practice.
As we talk about all the time at Compassionate Counseling St. Louis, the more you practice your relaxation skills, the easier it is to use them in the moment, when you really really need them.
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Warm Rain Guided Meditation Script for Kids and Teens
For today’s guided meditation, you’ll want your kid to find a comfortable spot to sit or lay down. Turn down the lights, make sure every other sounds are turned off, and practice along with them. Read aloud below, orr give it a listen right here!
Start with a few deep breaths.
Let’s breathe deeply in through your nose, and let it out through your mouth. Another one, slowly in through your nose… and out through your mouth. Great job. Three more, just like that.
Let your eyes gently close, and let’s keep them closed for the whole meditation if that feels comfortable.
Imagine a relaxing, warm, gentle rain fall pitter pattering down over your body.
Sometimes rain feels cold, or too fast, or even scary, but today’s rain in our meditation is calm, warm, and relaxing.
Imagine that rain is a special color.
Maybe it’s a nice clear blue. Maybe it’s a warm golden yellow. Or maybe that pitter patter of rain is your favorite color.
Let that pretty rain gently start to pitter patter over your face.
And as you feel that warm rain on your face, you can feel all those little muscles in your face relax and soften.
Feel the pitter patter of raindrops on your shoulders, and letting your shoulders soften.
Feel the pitter patter of the rain across your chest, and your stomach, and all the way through to the other side of your body, to your back. Letting the warm rain relax all of those parts.
And then let the rain gently pitter patter down your arms, and your hands, and then down the fronts of your legs and the backs of your legs, gently down to your feet. Feeling all those muscles get warm and soft and relaxed.
Go ahead and take your hands, and use your finger tips to gently pitter patter across any other places that need to relax.
Maybe take those fingers and pitter patter across your forehead, or your jaw, or your chin.
Maybe you pitter patter your fingers over your shoulders and up to your neck.
Or maybe you just want to pitter patter your fingers over your heart, or your stomach.
Or all the way up and down your legs.
Letting those little raindrops go anywhere they need, until your whole body feels calm and relaxed.
Take another big breath in through your nose and out through your mouth.
Stretch your arms up and to your sides,
And when your body’s ready to wake up again, go ahead and sit all the way back up. Great job.
Want more guided meditation scripts?
When to get more support:
Meditation is a great tool for anxiety management, but it doesn’t mean you have to just deal with anxiety on your own. You can always reach out to a therapist or counselor to talk more about your anxiety, figure out what else is going on underneath it, and build a really robust coping skills tool box, including meditation.
Kelsey Torgerson Dunn, MSW, LCSW is the owner of Compassionate Counseling St. Louis and author of When Anxiety Makes You Angry, a self-help book for teens with anxiety-driven anger.
Curious to learn more about how we use meditation to help with stress, overwhelm, and anxiety? Compassionate Counseling St. Louis provides specialized anxiety and anger management therapy for kids, teens, and college students. We work in Clayton, MO and serve kids, teens, and college students throughout St. Louis City, St. Louis County, Ladue, University City, Town and Country, Webster Groves, Creve Coeur, Kirkwood, Richmond Heights, and Brentwood. You can set up your free phone screening to see if we’re a good fit for your needs right on our website
This post was originally published January 2023 and updated for June 2023.
