Bedtime Relaxation – A Gentle Sleep Meditation For Children

This gentle bedtime relaxation is designed to help children settle their bodies and quiet their minds before sleep. Through a simple body scan and calming visualisation, children are guided to release the busy energy of the day and soften into a peaceful, relaxed state. Perfect for listening to at bedtime, this meditation helps young minds slow down, feel safe and calm, and drift naturally into sleep.

Ideal for children aged 5–10.

Created by Vicky Kelly, coach and meditation guide supporting emotional wellbeing for both adults and children.

Transcript

Sit back, Relax, Close your eyes and in a few moments you're going to be more relaxed than you have ever known yourself to be. And I'm going to mention certain parts of your body and as I do just allow this part of your body to begin to relax. Starting with your head, Allow your forehead to relax, The top of your head to relax, Around your eyes, Maybe your eyelids flutter a little but you may find that they can't quite stay open. You let your nose, Your cheeks relax, Relax your mouth, Relax your tongue, Relax your throat, Allow your neck and shoulders to relax, Feeling deeper and deeper and more relaxed. Your arms relax, Right down through your elbows, Down to your wrists, Your hands and your fingers, Just let them all relax. That's right, You feel your chest relax and you notice you're breathing now, Breathing slowly and deeply as you become more and more relaxed. Your tummy relaxes, Your hips relax, Your leg, Your knees, Your feet, Right down to the tips of your toes, Down, Down, Down and more and more relaxed. And as you are feeling more relaxed, You imagine a little fluffy white cloud gently lifts up your body and lifts you ever so slowly and gently, Lifts you up and takes you to a beautifully calm peaceful place in nature. Allow a beautifully calm and peaceful place in nature to come to mind, One that feels so peaceful for you. All right, You stay there, Snuggled down in this cloud, Feeling ever so cosy and comfortable and so, So relaxed, And the cloud gently rocks back and forth, Back and forth, As you become more and more relaxed, Allowing yourself to fall deeper and deeper, Deeper and deeper, Feeling safe, Cosy and comfortable. In this beautiful nature place, You feel completely free, Completely at ease, And completely safe, Just not off to sleep. Deeper and deeper, Slowly and gently falling into a deeper sleep, Deep sleep is just right for you. Sleep, When you do eventually wake at the right time in the morning, Wake feeling perfectly refreshed and ready for the next day. But for now, All you need to do is sleep, That's right, Just sleep, Sweet dreams.