Helping children navigate the waves of life with calm, courage and confidence.
Children feel things deeply. Worry about a parent. Grief that is too big for words. The anxiety that sits in the chest before school. These are real, and they deserve real tools — not just reassurance.
The Underwater Adventure Emotional Resilience Programme gives children aged 4–12 a gentle, imaginative path through big emotions. It combines Yoga Nidra, mindfulness, brain health activities and creative resources into a complete programme that parents, teachers and carers can use straight away — at home, in the classroom, or in any setting where children need support.
What's inside
Yoga Nidra audio sessions and scripts
Three guided Yoga Nidra journeys, including the Underwater Adventure, designed to help young minds relax, feel safe and process difficult emotions. Includes both audio recordings and printed scripts.
Mindfulness practices
Age-appropriate activities including the Magic Bubble of Safety and Rainbow Relaxation — practical tools to help children work through anxiety, sadness and anger with confidence.
Brain yoga activities
Movement-based exercises including Rainbow Stretch and Super Brain Yoga, developed to improve focus, reduce stress and support mental clarity in children.
Calm Corner guidance
Step-by-step instructions for creating a dedicated calm space where children can self-regulate, in the classroom or at home.
Creative and expressive resources
Feelings Wheel posters and worksheets (4–8 and 9–12 age ranges), Emotion Journaling Pages, Mindful Colouring Pages, and the What's in My Heart Worksheet — helping children name, understand and process what they are feeling.
Parent and educator support materials
A comprehensive guide with practical tips, implementation schedules, affirmations and a Reflection Journal for teachers. Everything you need to deliver this with confidence.
Complete resource list
- Welcome Guide
- Introduction to Yoga Nidra and Mindfulness for Children (for parents and teachers)
- Step-by-step implementation guide
- Grounding techniques
- Mindfulness breathing techniques
- Brain Yoga activity guide
- Calm Corner instructions
- Feelings Wheel Poster — ages 4–8
- Feelings Wheel Poster — ages 9–12
- Feelings Wheel Worksheet — ages 4–8
- Feelings Wheel Worksheet — ages 9–12
- Underwater Adventure Colouring Pages — ages 4–8
- Underwater Adventure Colouring Pages — ages 9–12
- What's in My Heart Worksheet
- Underwater Adventure Yoga Nidra script
- Underwater Adventure Yoga Nidra audio
- Parent Take-Home Sheet: Supporting Your Child's Emotional Resilience
- Teacher Reflection Journal
- Underwater Adventure Programme Resource Pack folder
All items are digital downloads. If you require printed copies, please contact us at kids@nidramind.com
Who is this for?
This programme works equally well at home and in school. It is designed for:
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Parents looking to help their child through a difficult time, such as separation, bereavement, anxiety, or simply the everyday pressures of growing up
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Teachers and PSHE leads seeking evidence-informed, ready-to-use emotional wellbeing resources
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School counsellors and support staff who want creative, child-centred tools to build resilience
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Carers and foster parents supporting children through significant life challenges
Suitable for ages 4–12. Can be facilitated by any trusted adult. No specialist training required.
Choose your licence
Personal & Family — £24
For use at home with your own child or children. Unlimited personal use, printable resources included.
School & Educator — £97
For use within your school or educational setting. Covers your whole class or year group, with permission to print and use across sessions.
Not sure which is right for you? Email us at kids@nidramind.com
Our commitment to children who need it most
All Yoga Nidra meditations on Nidra Mind are free for every child to access. Children in care, from low-income families, or facing significant challenges receive free access to our full emotional wellness programmes.
To request free access, contact us at kids@nidramind.com or use the contact form.
10% of all Nidra Mind profits are donated to Soñar Despierto, a Spanish foundation giving children in foster care the same opportunities as any other child.
Ready to give the children in your life something that will stay with them?
