Calming examples of guided imagery exercises for kids (that actually work)

Quick, real-life examples of guided imagery exercises for kids

Let’s skip the theory and start with the good stuff: real examples you can use tonight.

Imagine your child is wired at bedtime, or anxious before a test, or on the edge of a meltdown after school. These examples of guided imagery exercises for kids are written like mini scripts you can read out loud, tweak, or even record on your phone.

You can say them slowly, with pauses, and adjust the language to fit your child’s age.

1. The Magic Bubble Shield (for anxiety or transitions)

This example of guided imagery is great before school, doctor visits, or any situation that makes your child nervous.

You might say something like:

“Close your eyes if that feels okay. Take a slow breath in through your nose… and out through your mouth. Now imagine a clear, sparkly bubble gently forming around you. It’s your magic bubble shield. Inside the bubble, you feel safe and calm. You can see out, but only kind words and gentle voices can come in.

Imagine your favorite color glowing on the inside of the bubble. Maybe it’s blue, or purple, or gold. Feel how soft the air is in there. When you breathe in, the bubble gets a little brighter. When you breathe out, the bubble gets a little bigger, giving you more space to feel calm.

You can walk through your day in this bubble. Loud sounds stay outside. Mean words bounce off. Inside, you are steady, strong, and safe.”

This is one of the best examples of guided imagery exercises for kids who feel overwhelmed in busy places, because it gives them a mental “tool” they can reuse anytime.

2. The Rainbow Breathing Garden (for winding down)

Here’s another of our practical examples of guided imagery exercises for kids, especially helpful before bed or after a tantrum.

“Let’s pretend we’re walking into a secret garden. The air feels warm and soft on your skin. The sky is clear, and the sun feels gentle, not too hot. All around you, you see flowers in every color of the rainbow.

First, you see a red flower. Take a slow breath in and pretend you’re smelling the red flower. Notice how sweet it smells. Breathe out slowly.

Now you see an orange flower. Breathe in that orange color… and breathe out any grumpy feelings.

Then a yellow flower. Breathe in the bright, happy yellow… and breathe out any worries.

Green, blue, purple… with each flower, you breathe in the color and breathe out anything you don’t want to keep. When you’re done, your whole body feels lighter, like your worries floated away with your breath.”

This example of guided imagery sneaks in breathing exercises, which research shows can help kids manage stress and improve emotional regulation.

For more on how relaxation and breathing support kids’ health, you can explore resources from the National Institutes of Health and Mayo Clinic.

3. The Cozy Cloud Ride (for sleep and rest)

If bedtime is a nightly battle, this is one of the best examples of guided imagery exercises for kids who struggle to “switch off.”

“Lie down and get comfy. Let your body feel heavy on the bed. Now imagine a big, soft, fluffy cloud floating down just for you. It’s the perfect size and shape. It feels like the softest blanket you’ve ever touched.

The cloud gently lifts you up, just a little, like you’re floating. You feel safe and warm. The air around you is quiet and peaceful.

As the cloud slowly moves across the sky, you look down and see tiny twinkling lights below, like little stars on the ground. Maybe you see your house, your school, or your favorite park.

With every slow breath, your body gets heavier and heavier on the cloud. Your feet relax… your legs… your tummy… your shoulders… your face. Your cloud is carrying all your worries away while you rest.”

This kind of bedtime imagery taps into what sleep experts and pediatricians often recommend: a calm, predictable routine and relaxing mental images to signal the body it’s time to sleep. You can read more about healthy sleep habits for kids at the American Academy of Pediatrics.

4. The Superhero Power-Up (for confidence and self-esteem)

Some of the most powerful examples of guided imagery exercises for kids are the ones that help them feel strong from the inside out.

“Sit or stand like a superhero—feet on the ground, shoulders back, hands on your hips if you want. Close your eyes or look at the floor.

Imagine there’s a glowing light in your chest, right where your heart is. This is your superhero power. Think of a time you were brave or kind or kept trying even when something was hard.

With each breath in, that memory makes the light grow brighter. It spreads to your shoulders and arms, making them feel strong… then down through your tummy and legs, all the way to your toes.

Now imagine you’re wearing your superhero outfit: maybe a cape, maybe cool boots, maybe a shield. See yourself walking into your day with that glowing light inside you. You don’t have to be perfect. You just have to remember that the power is already in you.”

This example of guided imagery can be especially helpful before tests, sports, presentations, or any “big moment” that stirs up nerves.

5. The Peaceful Beach Day (for sensory overload)

For kids who are sensitive to noise, crowds, or bright lights, calming sensory-focused scenes can work wonders.

“Let’s pretend we’re at a quiet beach. The sand is warm but not too hot. Wiggle your toes and imagine the sand moving between them. You hear gentle waves rolling in and out… shhh… shhh… like the ocean is breathing with you.

Far away, you might hear seagulls calling, but they sound soft and distant. The air smells salty and clean. You feel a light breeze on your face, like someone is brushing your cheek with a feather.

You pick up a smooth, cool seashell and hold it in your hand. Notice its shape and how it feels. You listen to the sound of the waves again and match your breathing to the ocean: breathe in as the wave comes in… breathe out as the wave goes out.”

Examples of guided imagery exercises for kids like this one are especially useful after busy events—birthday parties, loud classrooms, or long days of errands.

6. The Calm Classroom Bubble (for teachers and group settings)

Teachers and school counselors often ask for examples of guided imagery exercises for kids that work in a group. Here’s a simple script you can use with a whole class.

“Everyone, put your feet flat on the floor and let your hands rest in your lap. You can close your eyes or look at a spot on your desk.

Imagine our classroom is inside a big, calm bubble. Outside the bubble, there might be noise in the hallway or other classes talking. Inside our bubble, it’s quiet and peaceful.

The air in here feels cool and fresh. Take a slow breath in and feel your chest rise… then a slow breath out and feel your shoulders soften.

Imagine a soft, gentle light filling the room, like sunlight coming through the window on a calm morning. With every breath, the room feels a little quieter, and your body feels a little heavier in your chair. Your brain is getting ready to learn, and your body is getting ready to sit still and feel calm.”

This is one of the best examples of guided imagery exercises for kids in a classroom because it’s short, neutral, and doesn’t require lying down or closing eyes if that’s uncomfortable.

For educators, organizations like Harvard’s Center on the Developing Child share research on how stress affects kids’ brains and how calming practices can support learning.

7. The Forest Animal Walk (for younger kids and play-based learning)

Younger kids often respond best when guided imagery feels like an adventure or a game.

“Let’s go on a quiet walk through a forest in our imagination. The ground is soft under your feet, covered in leaves. You hear birds singing high in the trees.

Up ahead, you see a friendly animal. Maybe it’s a fox, a deer, a bunny, or a bear. Pick one in your mind. Your animal friend is calm and gentle. It walks next to you as you go deeper into the forest.

You feel safe with your animal friend. If you want, you can tell it something that made you happy today, or something that made you mad or sad. Your animal listens quietly, without interrupting.

When you’re done, your animal nods, like it understands. Then it shows you a special spot in the forest where you can sit and rest—a soft patch of grass, a log, or a big smooth rock. You sit there and take three slow, quiet breaths together.”

This example of guided imagery can help kids process feelings indirectly by “talking” to an animal rather than directly to an adult.

8. The Snow Globe Calm-Down (for anger and big emotions)

Finally, here’s one of my favorite examples of guided imagery exercises for kids who struggle with anger, frustration, or sudden outbursts.

“Imagine you’re holding a snow globe in your hands. Inside the globe is a tiny town, or maybe a tiny version of your room. The snow is all settled at the bottom. Everything is calm.

Now imagine someone shakes the snow globe really hard. The snow goes everywhere. It’s spinning and swirling so fast you can’t see clearly. This is what your feelings can be like when you’re really mad or upset.

Put the snow globe down in your mind. Watch it sit still on a table. You don’t have to fix it. You just watch.

With each slow breath you take, the snow starts to fall more gently. Little by little, it settles at the bottom again. Your feelings can do the same thing. You don’t have to make them disappear. You just breathe and wait, and they settle on their own.”

This kind of imagery helps kids understand that feelings are temporary and can “settle” without them needing to explode or act out.

How to use these examples of guided imagery exercises for kids in daily life

Now that you’ve seen several real examples of guided imagery exercises for kids, the next step is figuring out how to fit them into real life without it feeling forced or awkward.

Keep it short and sweet

For most kids, especially younger ones, 2–5 minutes is plenty. You can always stop early if they get fidgety. Over time, as they get used to it, you can stretch to 10 minutes for older children.

Tie imagery to routines

Guided imagery works best when it becomes part of a predictable rhythm:

• Before bed, use the Cozy Cloud Ride or Rainbow Breathing Garden.
• Before school or stressful events, try the Magic Bubble Shield or Superhero Power-Up.
• After school or after activities, use the Peaceful Beach Day or Forest Animal Walk.
• In class, use the Calm Classroom Bubble during transitions.

When kids know what to expect, their bodies start to relax more quickly.

Let kids help design the scenes

Some of the best examples of guided imagery exercises for kids are the ones they help create. Ask simple questions:

• “What color is your bubble today?”
• “What animal is walking with you in the forest?”
• “What does your superhero outfit look like?”

Their answers make the imagery more personal and powerful.

Use technology wisely

In 2024–2025, there are many kid-focused mindfulness and relaxation apps. If your child likes screens, you can:

• Record yourself reading one of these scripts and let them listen at bedtime.
• Use kid-friendly meditation apps that offer guided imagery tracks (check for age-appropriate content and privacy settings).

Just remember: your voice, your presence, and your connection are often more soothing than any app.

Adapt for neurodivergent kids

Kids with ADHD, autism, or sensory differences may need:

• Shorter scripts with more concrete language
• The option to keep eyes open and fidget with a toy while listening
• Imagery that avoids overwhelming sensory details

You can also pair imagery with physical movement—like walking slowly while imagining the forest, or gently rocking while “floating” on a cloud.

Safety, science, and when to get extra support

Guided imagery is considered a low-risk, kid-friendly relaxation tool, especially when used gently and playfully. Research summarized by organizations like the National Center for Complementary and Integrative Health suggests that relaxation techniques, including imagery, can help reduce stress and support overall well-being.

That said, it’s not a replacement for professional care. If your child has:

• Ongoing anxiety, nightmares, or panic attacks
• Big behavior changes that last more than a few weeks
• A history of trauma or medical conditions

it’s wise to talk with a pediatrician, school psychologist, or child therapist. They can help you decide how to safely use guided imagery alongside other supports.

FAQ: Guided imagery for kids

What are some simple examples of guided imagery exercises for kids at home?

Some easy, home-friendly examples include the Magic Bubble Shield before school, the Cozy Cloud Ride at bedtime, the Rainbow Breathing Garden after a tough day, and the Snow Globe Calm-Down when your child feels angry or overwhelmed. Each one can be done in just a few minutes, with your child sitting or lying down.

Is guided imagery safe for all kids?

Most kids can safely try guided imagery, especially when the scenes are positive, gentle, and not too intense. If your child has a history of trauma, severe anxiety, or certain medical conditions, check in with a pediatrician or mental health professional first. They might suggest adjusting the imagery or using it within a therapy setting.

How often should I use guided imagery with my child?

You can use a short example of guided imagery once a day as part of a routine (like bedtime), or just pull it out when your child seems stressed. Many families find that practicing a few times a week helps kids learn the skill, so they can use it on their own over time.

Do I have to read a script word-for-word?

Not at all. The best examples of guided imagery exercises for kids are the ones that feel natural in your own voice. Use these scripts as a starting point, then adjust the words, settings, and details to match your child’s interests—favorite colors, animals, places, or hobbies.

Can teachers use these examples in the classroom?

Yes. The Calm Classroom Bubble and Superhero Power-Up are especially teacher-friendly because they’re short, neutral, and can be done with students sitting at their desks. Many educators use a brief example of guided imagery during transitions, after recess, or before tests to help students reset and focus.

Guided imagery doesn’t have to be fancy or perfect. Think of it as storytelling with a calming twist. With these real-world examples of guided imagery exercises for kids, you have a small but powerful toolkit you can reach for whenever your child’s day starts to spin a little too fast.