In this playful yet calming meditation, we take a journey through a cow’s four-part stomach, using imagination to explore how emotions are processed, just like food. Along the way, children learn to recognize, acknowledge, and gently release feelings like anger, shame, and anxiety—making space for curiosity, joy, and gratitude. With soothing sounds, deep breaths, and a little bit of silliness (yes, there’s poop!), this episode helps kids let go of heavy thoughts and find inner peace.

In a Cow’s Tummy

processing emotions in a healthy, balanced way

Hey! Thanks for dropping by. This is mello, where we answer your seriously goofy questions about the world, take you to faraway places in your imagination, and give you time to meditate. 

When we have big days, our brains can feel heavy. Take note of how your body feels carrying so many thoughts and emotions around with you. Sometimes we can be like an overstuffed suitcase about to burst…how nice would it be to empty the suitcase, and choose which clothes we want to take with us?

That’s what meditating is like. We notice our thoughts and emotions, and choose which we want to pay attention to. 

This episode, our question comes from Zelda:

Zelda:  “What’s it like to be on the inside of a cow’s stomach? Are there really four parts to it?”

WOAH, that's a big question! What do you think each part does? Do you think one section makes chocolate milk? I hope so. 

So sit back, relax…and mello. 

Let’s start by getting our wiggles out. Go ahead and wiggle. 

That’s right–your toes and arms, your fingers and legs. Wiggle them up and down and all around. Now settle those wiggles into a comfortable spot. You are safe as you straighten your back and close your eyes.Take a deep breath in, feeling your body fill with calm. As you exhale, whisper to yourself, “I am safe”. With your next inhale, feel your body fill with love. As you exhale, whisper to yourself,  “I am loved.”

With your last deep breath, your imagination is now ready for our adventure. 

Imagine that you’re a single blade of grass, swaying in a warm summer breeze. A meadow stretches out around you. Little wildflowers dot the field with bursts of color. 

You’re at peace. It’s nice being a blade of grass on a beautiful day. Let the breeze guide your breath. 

Breeze. We hear the grass. 

Above you, you hear a sound, coming closer…COWS!

MOOOO.

They’re scattered all around the meadow. Some are black and white, while others are a rich chocolate color. You hear the tinkling of their bells as they chomp away. They’re so cute!

Chomp chomp. Tinkle tinkle. 

You begin to wonder about the strange fact you heard about cows having 4 different sections of their stomach. You realize that with your imagination, you can discover if it’s true! 

Just then, the serene cow bends closer to take another bite…

THE COW GOBBLES YOU UP!

Sound changes here. 

Before you know it, you are sliding into the first and largest part of the cow's stomach: the rumen (roo-muhn). It is like a big bubble bath filled with friendly microbes, bacteria, protozoa and even fungi! They're all busy working together, turning all the yummy grass the cow eats into energy. Feel the warmth all around you. It’s pretty relaxing, right? 

Next, you slip and slide over to the reticulum (ruh-tik -u-luhm), where you are amazed by the maze of honeycomb walls. These nooks and crannies are the cow's special filter, catching any little treasures it might have accidentally swallowed, like sticks or shiny stones. 

You wonder if your mind could do this—sorting  what you want to keep and what you don’t. Take a deep breath in as you acknowledge your feelings exactly as they are, and how they make your body feel.  Are there any feelings you might not want to carry with you today? 

Let’s start with anger. When we hold onto anger, we are less able to forgive and feel true peace within ourselves. With your next exhale you feel all the anger you might be holding onto fade away. 

Take several deep breaths in and out…

Next, let's talk about shame. Shame is a hard feeling we get when we think we’re not good enough. Letting go of shame allows you to remember how loved, and incredible you are! Think of all the things that make you unique and bright. As you exhale, feel the weight of shame slide away. 

Breath in, filling your lungs.

Finally, anxiety. Anxiety is when we worry about all the things that could happen in our lives. It can feel like a thousand bumble bees buzzing in our chest. With your next exhale, let any anxiety or worries melt away. Your mind is left feeling clearer and your body lighter. 

Your next breath fills your body so deeply. Letting go has created so much extra space in your mind and body. Let the cow's stomach continue to filter out any negative emotions. 

Gurgly digestive sounds 

You can now appreciate all of the beautiful emotions that exist within you.

You feel curiosity for this amazing world and all of the mysteries it holds. Joy spreads over you like warm sunlight.

Gratitude washes over you, you feel thankful for everything you have, the people that love you, and this very moment in time.

Your mind, utterly at peace, floats along the omasum (oh-may-sum), where the cows' food takes gentle twists and turns along the folds to absorb water. 

Finally, you arrive at the abomasum (ab-oh-may-suhm), the cozy stomach where digestive juices squish and squeeze you. Here, food like you gets broken down even more, allowing this cow to stay healthy and strong. You smile, happy to help her…and to have learned a little lesson along the way.

But every voyage must come to an end. You’ve done your job. You’ve arrived in the large intestine. Here, the leftover bits are shaped into soft, squishy balls  - also known as poop! 

Of course you can giggle a little. I mean, being poop is pretty silly. 

Poop falling sound & music w/ birds 

As you return to being your wonderful self, you remember that there are days when fifty different emotions are all trying to get your attention. Those days can be tough. But you have the ability to sit with those feelings and sort through each one. The peace and calm flowing through your body right now is possible anytime you’re patient enough to sit with your feelings.