Rainbow Guided Meditation: Relaxation Walk-Through for Kids
As anxiety therapists in St. Louis, we know that relaxation and coping skills are crucial.
Kelsey Torgerson Dunn is the author of When Anxiety Makes You Angry, a self-help book for teens.
When you’re anxious and overwhelmed, you need to help your body regulate. It’s an important skill for anyone, regardless of age - but sometimes we need help knowing how to relax.
Some people love relaxation exercises focused on breathing, some love muscle exercises.
For many anxious kids and perfectionist teens, mindfulness and meditation skills are crucial for helping their bodies relax and their minds calm down.
And relaxation skills are especially important when you’re dealing with overwhelming feelings like anxiety and anger.
In addition to booking a consult to work with our anxiety therapists in St. Louis, MO, you can also check out this guided meditation script.
Our Rainbow Guided Meditation Script is one of the TOP blog posts at Compassionate Counseling St. Louis. Why do we think it’s so popular? It’s easy, effective, and has a big impact.
Guided meditation helps you tap into your calm brain and body, and rather than just trying to sit with thoughts and feelings, it walks you through how to purposefully calm yourself by giving your brain, or your child’s brain, an image to focus on.
Rainbow Guided Meditation Script:
Remember to use a soft, calm, voice, and this may take some practice to have your kiddo try and stay still the whole time. Tailor as needed!
Start off lying flat on your back.
Take three deep breaths, in through your nose… and out through your mouth. (Parents, I’ll often take these big breaths at the same time as your child, modeling a slow breath in through my nose and a big sigh out through my mouth).
Close your eyes, or find just one place to look at.
I want you to imagine in your head that you're floating on a cloud. Imagine how nice, warm, and fluffy the cloud feels on your body.
Imagine that cloud taking you up, up, up in the sky until you find a rainbow. You feel safe and warm on that cloud.
Then, the rainbow slowly floats around you.
As each color travels over your body, your muscles feel nice and warm and relaxed.
Image Credit: Vitolda Klein @little_klein on Unsplash
First, imagine that red color…
…traveling over your head, your neck, your shoulders, and down your arms. That pretty red color travels into your heart, and your belly, your legs, all the way down to your toes, making your whole body feel nice and warm and soft and relaxed. Take a big breath in… and a big breath out, letting all of your muscles relax.
Next, imagine the orange…
…traveling over your head, your neck, your shoulders, and down your arms. The bright warm orange color travels into your heart, and your belly, your legs, all the way down to your toes, making your whole body feel relaxed. Take a big breath in… and a big breath out. Feel that nice, warm orange relaxing all of your muscles.
Then, imagine the yellow…
…traveling over your head, your neck, your shoulders, and down your arms. Imagine that sunshiney yellow traveling into your heart, and your belly, your legs, all the way down to your toes, making your whole body feel relaxed. Take a big breath in… and a big breath out. Feel that nice, warm yellow relaxing all of your muscles.
Then, imagine the green…
…traveling over your head, your neck, your shoulders, and down your arms. Imagine that nice, bright green traveling into your heart, and your belly, your legs, all the way down to your toes, making your whole body feel relaxed. Take a big breath in… and a big breath out. Feel that nice, warm green relaxing all of your muscles.
Then, imagine the blue…
…traveling over your head, your neck, your shoulders, and down your arms. Imagine that warm, oceany blue traveling into your heart, and your belly, your legs, all the way down to your toes, making your whole body feel relaxed. Take a big breath in… and a big breath out. Feel that nice, warm blue relaxing all of your muscles.
Then, imagine that purple color…
…traveling over your head, your neck, your shoulders, and down your arms. Imagine the pretty purple color traveling into your heart, and your belly, your legs, all the way down to your toes, making your whole body feel relaxed. Take a big breath in… and a big breath out. Feel that nice, warm purple relaxing all of your muscles.
And as that last color travels through your body, the cloud gently floats you all the way down, back to your bed. Remember that you can float back to this rainbow anytime you need to.
(If you’re ending the meditation and moving on to something else):
Go ahead and slowly wiggle your toes, wiggle your fingers. Take a big breath in through your nose, and out through your mouth. Slowly, when you’re ready, you can sit all the way back up. Great job!
(For parents to use during a pre-bedtime meditation):
Let your breathing stay deep and slow, let all your muscles relax, and you can even curl up on to one side. You did a wonderful job helping your body stay calm and relaxed. I love you so much. Sweet dreams!
Parents Need Help Too
When your child struggles with big emotions and you don’t know what to do - parent coaching will help you fill that gap. Child therapy makes a big impact on kids - and parents need support too which is why Compassionate Counseling St. Louis offers Therapeutic Parent Coaching.
Looking for more relaxation and guided meditation scripts from our anxiety counselors in St. Louis? Check out
Relaxation is a huge part of anxiety and anger management therapy. Curious to hear more about our therapy approach? You can schedule a free phone consultation right on our website, or email us at hello@compassionatecounselingstl.com
Compassionate Counseling St. Louis is located in Clayton, MO. We specialize in anxiety and anger management therapy for kids, teens, and college students, from age 4 on up. We work with families throughout St. Louis City, St. Louis County, Ladue, Town and Country, Webster Groves, Creve Couer, Kirkwood, Richmond Heights, and Brentwood.
This blog post was originally published in June 2018 and updated 3/13/23.