Dreamland Journey

This soothing bedtime meditation gently guides children through calming breaths and progressive relaxation, helping their bodies unwind after a day of learning and play. Through imaginative visualization, they create a magical safe space—real or fantastical—where they feel completely at peace. With each breath, they sink deeper into comfort, ending the journey wrapped in love, safety, and the reminder that they're a great kid.

Transcript

Let's prepare for a peaceful journey into dreamland.

Find a comfortable position where your body can fully relax as you lay down.

Allow your head to sink gently into your pillow,

And let your arms and legs find their most restful position.

When you're ready,

Close your eyes,

And take a deep breath in through your nose,

Counting one,

Two,

Three,

And then exhale completely,

One,

Two,

Three,

Four.

Let's do that once more,

Breathing in fully for one,

Two,

Three,

And breathing out completely for one,

Two,

Three,

Four.

Your body has carried you through another day of adventures,

Learning,

And play.

Now it's time to thank your body by giving it the rest it needs.

With each breath,

Imagine your muscles becoming softer and heavier,

Like they're melting into your bed.

Let's begin by relaxing your face.

Gently scrunch up all the muscles in your face,

Your forehead,

Your eyebrows,

Your cheeks,

And your jaw.

Hold this for a moment,

And then completely let it go.

Feel how different your face feels now.

Hopefully it's a little more relaxed and peaceful.

Now bring your attention to your shoulders.

Lift them slightly toward your ears,

And then let them drop completely,

Feeling them become heavy and loose.

Feel any tension from the day flowing away from your shoulders,

Down your arms,

And out through your fingertips.

Wiggle your fingers just a little bit,

And then let them be completely still.

Your hands and arms are now so relaxed,

They feel like they're sinking deeper into your bed.

Take another deep breath in for a count of 1,

2,

3,

And breathe out 1,

2,

3,

4.

Now focus on your chest and tummy.

Each time you breathe in,

Imagine your belly filling with warm,

Golden light.

A light that brings calm and peace.

Each time you breathe out,

Imagine any worries or uncomfortable feelings floating away like little clouds drifting across the sky.

And if you don't have any,

That's perfectly okay too.

These little clouds carry away anything you don't need right now,

Making your body feel lighter and more peaceful.

Breathe in the golden light,

And breathe out the clouds.

Breathe in the calm,

Breathe out anything you'd like to let go.

Now bring your attention to your legs.

Feel them becoming heavier and more relaxed with each breath.

Imagine all the energy you used today.

Imagine this energy flowing down from your legs,

Through your feet,

And gently into the ground.

Your legs have done so much for you today,

And now they can rest completely.

Wiggle your toes one last time,

And let them become completely still.

Your whole body is now becoming so relaxed,

So calm,

And so peaceful.

Take another deep breath in for 1,

2,

3,

And breathe out 1,

2,

3,

4.

And now that your body is relaxed,

Let's create your own special place.

A place where you feel completely peaceful and happy.

This can be a place from your imagination,

Or somewhere real that you love to visit.

Whatever feels most comfortable and calming to you.

Let's take a gentle breath in for a count of 1,

2,

3,

And out for 1,

2,

3,

4.

We'll feel how each breath will help us relax even more deeply.

And now we'll start to think of the kind of place that would help us feel the most peaceful tonight.

It might be magical,

Like a castle in the clouds.

Or it could be somewhere real,

Like a favorite beach,

Or a cozy room at home.

Or maybe it's riding a pony along a warm,

Sunny trail.

The choice is completely yours.

Take a moment now to decide what kind of place would feel just right for you tonight.

While we're doing this,

We can take another calming breath in for 1,

2,

3,

And out for 1,

2,

3,

4.

As you start to go into this special place,

Begin to notice what's beneath you.

Are you sitting on warm,

Soft sand at the beach?

Or maybe you're floating on a magic carpet high above the ground.

Perhaps you're lying in your own bed at home,

Or in a hammock swaying gently between two trees.

Feel whatever is supporting you,

And how perfectly comfortable it makes you feel.

Look around at what surrounds you now in your special place.

What do you see?

If you're at the beach,

You might see waves gently rolling onto the shore,

Or seagulls flying overhead.

If you're in a forest,

You might see tall trees with sunlight filtering through the leaves.

If you're in your bedroom,

Notice your favorite things around you that make you feel safe.

Or if you're somewhere magical,

Perhaps you see twinkling lights or friendly creatures.

Take your time to notice all the details of your surroundings.

Now look at what's closer to you.

Perhaps there are trees with leaves made of silk in your favorite colors,

Or bubbles floating that contain tiny worlds inside them.

Add as many wonderful things as you like to your magical place.

Now if you wish,

Your magical place can get a special shelter.

Somewhere cozy where you can rest.

What would the perfect resting spot look like for you?

It might be a nest woven from golden threads,

Or a tiny house with windows made of colored light.

Or a canopy bed with curtains that flow like water.

Or a hammock strung between two giant flowers.

Or perhaps a cloud fort with pillows,

Made from the softest parts of dreams.

Design every detail of this special resting spot.

What colors would make you feel most peaceful?

What textures would feel most comforting against your skin?

Maybe there are twinkling lights that change color with your breathing.

Or sounds that play only for you,

Like wind chimes made of stardust.

Or perhaps there's a gentle warmth that surrounds you like a hug.

Take your time to create the most perfect,

Comfortable spot imaginable.

This is your magical creation,

And it can be exactly what you want.

Now add some special magical features to your place.

Things that could only exist in a dream.

Perhaps there's a tiny stream that flows with liquid starlight.

Or flowers that sing gentle lullabies when touched.

Or pillows that adjust to give you a perfect dream.

Or maybe colors that don't even exist in the waking world.

Your imagination has no limits here.

Now notice what's above you in your special place.

If you're at the beach,

Maybe you see a blue sky with fluffy clouds.

Or a sunset painting the sky with beautiful colors.

If you're in a forest,

Perhaps you see sunlight filtering through green leaves.

If you're in your room,

You might see your familiar ceiling or glow in the dark stars.

Or if you're somewhere magical,

Maybe the sky is filled with rainbow colors.

Or gentle floating lights.

Let's take another soothing breath together.

Breathe in,

Filling your lungs completely for 1,

2,

3.

Breathe out,

Letting your whole body feel heavy and relaxed for 1,

2,

3.

Breathe out,

Letting your whole body feel heavy and relaxed for 1,

2,

3.

What can you smell in this magical place?

At the beach,

Maybe there's the fresh scent of salt water.

In your room,

It might be the familiar smell of clean sheets.

Or a favorite stuffed animal.

Or in a magical place,

Maybe there are wonderful smells you can only imagine.

Like cookies baking in the clouds.

Or flowers that smell like your favorite treats.

What sounds can you hear now?

Is it the gentle washing of waves on the shore?

Or the comforting familiar sounds of home?

Or perhaps magical music that plays just for you.

Let these peaceful sounds surround you and help you feel even more relaxed.

Take another deep,

Calming breath in for 1,

2,

3.

And out for 1,

2,

3,

4.

Now make yourself completely comfortable in your special resting place.

Whether you're lying on the warm sand,

Snuggled in your own bed,

Or resting in a magical spot you've created,

Feel how perfectly comfortable your body is.

The temperature is just right.

Not too warm,

Not too cool.

Perfect for helping you drift into a perfectly peaceful sleep.

Breathe in gently through your nose for 1,

2,

3.

And out for 1,

2,

3,

4.

Add one final thing to your special place that makes you feel completely safe and peaceful.

It might be a trusted adult nearby keeping watch.

Or a favorite pet curled up next to you.

Or a special blanket wrapped around you.

Maybe a night light glowing softly.

Take another slow,

Deep breath in for 1,

2,

3.

And out for 1,

2,

3,

4.

Your special place is now complete.

Whether it's somewhere real,

Like a beach,

Or your bedroom.

Or somewhere from your imagination.

It's exactly right for you.

And it will help you have peaceful dreams tonight.

As you relax in this wonderful place,

Your eyelids begin to feel heavier.

The sights,

Sounds,

And feelings of your special place begin to gently blend together into a peaceful calm.

Listen as everything becomes quieter and more distant.

The only sounds you notice now are your own gentle breathing and the soft beating of your own heart.

Take one more deep,

Peaceful breath in for 1,

2,

3.

And out for 1,

2,

3,

4.

Your special place will stay with you all through the night.

You can return to it whenever you wish.

Changing it however you like.

It's always yours to visit whenever you need a peaceful place of rest.

As you drift closer to sleep,

Know that your body and mind will rest deeply tonight.

Your special place will inspire beautiful dreams.

And when morning comes,

You'll wake feeling refreshed,

Happy,

And ready for a new day of adventures.

Breathe gently and naturally now,

Feeling each breath becoming slower and deeper.

As you move closer to sleep,

The safety and comfort of your special place will stay with you all night long,

Keeping you cozy and protected in your dreams.

The peaceful feelings you've created will guide you through restful sleep until morning.

As you float on the edge of sleep,

Remember that you are loved,

You are safe,

And you are exactly where you need to be right now.

All is well in the world,

And there is nothing you need to do except rest.

Take one final gentle breath in,

And out.

Allow yourself to gently drift into sleep.

Float away on soft clouds of dreams,

Carried by the peaceful feelings of your special place.

Sweet dreams,

And don't forget,

You're a great kid.