Bedtime Meditation For Children

This 15 minute​​ track​ was created to help your child settle at bedtime and was written and produced by Chrsitiane​ Kerr, who has been teaching yoga and mindfulness to children for over 20 years. Drawing upon her vast experience of working with children, Christiane skillfully guides children on ​a nature-base​​​​d​ meditation that is especiall​​​​y designed to promote a sense of calm and wellbeing. Music composed by Nimino.

Transcript

Hello,

My name is Christian and tonight we are going on a magical journey together.

But before we go,

We have to get ready.

Are you in your pyjamas?

Do you have everything you need to be comfortable and cosy for the night?

You may like to have a favourite toy to snuggle up with,

Or you may want a nightlight on.

You can always pause the track for a moment,

So you can get anything you need to help you settle for the night.

But come straight back,

We don't want to leave you behind.

Are you comfortable now?

I hope so.

Pull the cover up and snuggle down.

Let your whole body become soft and relaxed under the covers.

Imagine your arms and legs are so warm,

Soft and heavy that you can't lift them up.

Close your eyes.

As you breathe in,

Feel yourself becoming calm and peaceful.

And as you breathe out,

Relax and let go.

Breathe in and out.

In and out.

You are now feeling very peaceful and relaxed.

Peaceful and relaxed.

It's now time to go on your imaginary journey.

You'll be very safe on this trip,

So you can relax and enjoy it.

Imagine a picture of yourself lying here in your magic bed.

The bed is magic because it can fly.

The bed flies through your window and up into the starry sky.

As you fly up towards the big soft moon,

You can look down at all the houses below you,

Noticing how tiny they've become as you watch them from above.

It may be cold outside,

So snuggle further under the cover.

You are now gently flying over fields and forest.

Everything looks very small and beautiful.

Your bed lands at the bottom of a big mountain and you climb out and look around you.

It's a warm sunny day and the mountain reaches up towards the sky,

Tall and majestic.

A little robin red breast flies past you,

Showing you the path that leads up the mountain.

He swoops around,

Fluttering his wings and singing a cheerful greeting to let you know that he is your special friend.

As you walk towards the path,

You feel the soft spongy heather give way under your feet.

It's a perfect day for walking,

Warm and sunny,

With a gentle breeze which caresses your skin.

Your arms swing beside you as you march along,

Enjoying the peace and quiet of this beautiful mountain countryside.

At the base of the mountain is a pine forest and your robin leads you on the path through the tall trees.

Rays of sunlight peek through the treetops.

The scent of the earthy pines fills the air and you inhale deeply,

Enjoying the fresh smell.

You can hear the birds singing to each other in the forest,

A sweet song,

And you walk on through,

Feeling safe and content.

The ground is carpeted with pine cones and you pick one up and put it in your pocket.

You can think about your special pine cone any time you need to remember these feelings of safety and contentment.

The trees become fewer and as you walk out of the forest,

You can once again see the mountain peak ahead of you.

Above the mountaintop,

You see the deep blue sky dotted with white fluffy clouds.

You stand for a moment,

Watching the happy little clouds float across the sky,

One after another.

If you have any troubles or worries,

Big or small,

You can send them up to the clouds and let them be carried away across the sky,

Letting your worries float off with the clouds as they pass across the ever-present blue sky.

Your robin circles around you and flies on ahead.

You follow,

Noticing your feet in contact with the ground and enjoying the fresh morning air.

You walk on with your little robin red breast and you notice a stream running down beside the path.

You can see tiny pebbles at the bottom of the stream and you watch the water tumbling over them,

Gurgling and sparkling in the sunlight.

The stream gets bigger as you walk on up the mountain and you follow it round a corner where you see it has been flowing down from a beautiful lake.

The surface of the lake is clear and smooth and you can see the mountain reflected on its glassy surface,

Like a perfect mirror image.

You throw a pebble into the water and hear the plop as it hits the surface.

Although you can no longer see the tiny pebble,

You watch the ripples it makes on the water,

Expanding outwards in rings which get bigger and bigger.

You take a handful of pebbles and continue throwing them into the water,

One by one,

Watching the effect they have on the still smooth surface as they travel down towards the bottom of the lake.

On the other side of the lake,

You see a family playing in the sunshine and you walk around towards them.

They are having a picnic of fruit and biscuits sitting underneath a shady tree and they ask you to join them.

You sit on their brightly coloured chequered rug,

Looking around you at the beautiful scenery as you enjoy your snacks.

You notice a small wooden boat moored by the side of the lake and after you have finished your picnic,

You walk to the lake shore with your new friends and climb in.

You all fit comfortably in the boat and one of the adults takes hold of the oars and rows you out to the middle of the lake.

The oars make a splash as they hit the water and you feel a fresh cool breeze on your skin as the boat glides smoothly through the water.

From the middle of the lake,

You can see that everything looks different,

The sheep and cattle grazing on the mountains and there are beautiful clusters of yellow and white water lilies around the edges of the lake.

They gnaw in the breeze like friendly fairies.

Beside them,

The tall willowy reeds make a gentle swishing sound which carries across the water as they too move back and forth in the soft wind.

The sky is clear blue now with no clouds to be seen and it's very peaceful sitting here in the boat with your new friends.

On the way back to the lakeside,

You take a turn at rowing,

Your arms moving back and forth as you glide the oars through the calm water.

As you row back,

You watch fishes come to the surface of the water.

They make tiny ripples on the smooth surface of the lake as they poke their noses out of the water looking for their lunch.

You all climb out of the boat and tie it up to the mooring.

You say goodbye to your new friends and start walking round the lake as your robin swoops ahead.

You come to the path that leads back down the mountain and before you leave this beautiful place,

You sit for a moment on a large smooth rock looking out at the mountain lake.

You take in the beautiful scene,

The majestic mountain reflected in the still calm surface of the lake,

The deep blue sky,

The flowers by the lakeside,

The trees on the banks and the peace and quiet all around you.

A golden butterfly flutters ahead of you and lands on the rock beside you.

You notice the beautiful delicate pattern on its wings and as it flies off into the sky you send with it lots of friendly wishes to all the creatures that live in this beautiful place.

The birds,

The cattle,

The fish,

The insects,

All your new friends.

Remember that you can always revisit the lake in your imagination and come back any time you want.

This place and all the things you feel here will always be with you.

You climb off the rock and walk back down the path again feeling the spongy heather under foot and the comforting feeling of the earth beneath you.

The robin leads you back through the tall pine trees towards your magic bed.

You climb back into your bed knowing you'll be safe as it flies you home.

As the bed flies through your bedroom window you snuggle under the cover and as you drift off to sleep you remember all the lovely things you saw and did on your visit to the mountain lake.

You You You You You

Reviews

Lovely practice very calming for 3 little ones thanks

Really relaxing for my little ones. They fell asleep fast! Just the right music, voice and reverb. Thank you!!

Knocked my niece out! Wonderful cute meditation.

More please! I loved it!

My 10 yo son has ADHD and sometimes has problems getting to sleep, due to the medication he takes. I set him up with this meditation and it worked! Definitely bookmarking this for future use!

Great story, and relaxing.

This was lovely. Did with my family and my husband and two kids fell asleep

Thank you my grandson went right to sleep. This was great 🕉❤️

Sweet little story for children and adults alike. 🙏🏼

Little one fast asleep thankyou

My daughter who’s 6 was having a tough time falling asleep tonight so I put this on and she was asleep by 8 minutes in. I as well enjoyed it! I will definitely be using this one again in the near future!

My kids were upset about the distant pops of fireworks, afraid that the sounds would somehow hurt them. After the meditation they are ready for bed. Thanks!

Great meditation. Gets my daughter relaxed and asleep within minutes

Both kids crashed out - and both parents! Great bedtime settling.

Kids really enjoyed it. X

Worked like a charm:)

Wonderful meditation for wee ones. My granddaughter was out in 7 minutes.