Mother & Child Relaxation and Mantra Guide

By Indigo Dreams Foundation Coach Luis

Theme: Bonding through Calmness, Breath, and Love

Duration: 10–15 minutes

1. Create Your Calm Space (1–2 minutes)

Find a quiet and cozy space — a yoga mat, soft blanket, or under a tree. Sit side by side or

back to back. You may hold hands or place a hand over each other’s hearts. Take a deep

breath together: Inhale through the nose for 4 seconds. Exhale through the mouth for 6

seconds. Repeat 3 times. Say softly together: “We are safe. We are calm. We are together.”

2. Relax the Body (2–3 minutes)

Guide your child to notice how their body feels: “Let’s feel our toes… our legs… our tummy…

our shoulders… and our face. Let’s let everything relax.” Mom can lead: “With every breath,

we let our body rest. With every breath, we feel peace.” Encourage slow, natural breathing.

You can gently rock or sway together like a calm wave.

3. Gentle Visualization (3–4 minutes)

Close your eyes and imagine together: “We are sitting in a soft bubble of light — warm,

glowing, peaceful.” “The light is our love. It protects us, calms us, and fills us with peace.”

Invite the child to choose a color for the light — maybe pink for love, blue for peace, or gold for

strength. Let that color fill both your hearts and connect you with an invisible thread of love.

4. Mother & Child Mantras (3–4 minutes)

Repeat slowly together, or one after the other. Encourage the child to feel the meaning — not just say the words.

Shared Mantras:

“I am calm, and you are calm.”

“We breathe together, we grow together.”

“My heart is love, your heart is love.”

“Peace begins with me.”

Mother’s Mantras (whispered):

“May my child feel safe and strong.”

“May love guide our hearts today.”

Child’s Mantras:

“I am loved.”

“I am strong and kind.”“I shine from inside.”

5. Closing Reflection (1–2 minutes)

Sit quietly and place your hands together in front of your hearts. Take one deep breath in

together — and exhale slowly. Say softly: “Thank you for this moment of peace.” “Thank you

for our hearts that love and listen.” Open your eyes and smile at each other. End with a hug —

feeling the warmth and love that meditation brings.

Daily Affirmation:

“Together we breathe. Together we shine. Together we grow in peace and love.”