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

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

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

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

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

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

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

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

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

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

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

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

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

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.

Magical Morning - Centred heart energy

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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!

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

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.