Finger Tapping - Children's Relaxation Technique
In this children’s sleep meditation story you will enjoy this wonderfully relaxing meditation about how to use your fingers to help you relax and fall to sleep. Listen to this gentle meditation to help with sleep, anxiety, stress, worry, relaxation, and practicing visualization to improve imagination!
Transcript
Are you ready to meditate with Kari?
Make sure that you're comfortable in your bed.
Everything feels just right.
Check that your pillow is nice and soft underneath your head.
You wear your comfortable pyjamas so that your body can relax fully and let go of your busy day.
You can lay on your side in your bed and curl your knees up towards your chest.
Give yourself a hug that way if you want to.
Or if you prefer,
You can lay on your back.
Move your arms away from your sides.
Open your palms so they're facing up to the ceiling.
Let your feet relax open.
This is called the Savasana pose,
Dead man's pose.
And it's ideal for fully relaxing your body and possibly falling to sleep.
Today I'm going to do a meditation that's going to help you to fully relax.
And I'm also going to teach you a technique that you can do on your fingertips that helps you to stop thinking so much when you lay in bed.
It helps you to calm your mind and your body.
And it also gives the brain something to focus on so that it can fully let go.
Making it much easier for you to fall to sleep.
Before we go there,
Let's just make sure that the rest of our body is starting to relax.
Start with your feet.
So put your attention on your feet.
Wiggle your toes.
Maybe you want to swish your feet from side to side like windscreen wipers.
Just feel what you feel in your feet right now.
Notice if your feet feel tired or heavy or maybe they feel very normal.
Sometimes you have to really focus to feel what your feet feel like on the inside.
So close your eyes for a second if you haven't done so.
And see if you can connect to the feelings inside of your feet.
Notice if you can feel a tingling sensation or maybe a pulse or a vibration in your feet.
Maybe your feet feel like they're throbbing,
Like a heartbeat.
Now tell your feet mentally,
Using your mind not your mouth.
Tell your feet,
Relax feet.
Now feel your lower legs.
That's the calf muscles,
Your shins,
Everything below your knees.
If you close your eyes and really feel inside,
What do they feel like?
Feel them to relax.
Feel your upper legs,
Your thigh muscles and the bones in the tops of your legs.
Do they feel heavy?
Do they feel tired or sore from your day?
Do they feel soft,
Like jello,
Starting to really get soft and relaxed in your bed?
Tell them to relax.
See if you can feel any sensations in your lower back,
In the middle of your back,
In the top of your back.
What do your shoulders feel like?
Tell your shoulders to relax.
Check in with your arms and your hands.
Can you feel any sensations in your fingertips?
Feel your head on your pillow.
Feel all the muscles in your face,
Around your eyes,
Your jaw.
Does your face feel tight and tense or does it feel nice and relaxed?
Now that you have a general feeling of what your whole body feels like,
I want you to start to focus on your hands.
We're going to do a little exercise.
I'll see if I can then explain it as clearly as possible.
With your thumb and your first finger,
Just tap them together,
Like you're making little tap movements at the end of your fingertips.
So you're tapping your thumb and your finger together,
Your first finger.
And then move to your second finger and tap the end of your fingertips there,
Your thumb and your fingertip,
Tap them together.
Do that with your third finger,
Your ring finger,
Tap them together.
You're just feeling the sensations right now and following the instructions.
Just gentle taps,
Little bit of pressure,
Not too much.
And then tap your thumb and your pinky finger together,
Just the tips of your fingers,
Tap them together,
Little tiny taps,
Tap,
Tap,
Tap,
Tap,
Tap.
Now start again with your first finger,
But just tap twice and then move on to your next finger.
So tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap.
Keep doing that with me for a minute.
So you're going through all of your fingers,
Starting with the first finger to the second finger,
To the third finger,
To your pinky finger.
And then you starting again on your first finger,
To the second finger,
To the third finger,
To the pinky finger.
So we're going first finger tap,
Tap,
Second finger tap,
Tap,
Third finger tap,
Tap,
Fourth finger,
Tap,
Tap.
Have you got that?
You're doing really good.
Now we're going to say something as we do two taps at the end of each fingertip.
So on the first finger you're going to say I am tap tap I and then tap am.
The second finger you're going to say in a in a two taps.
The third finger you're going to say deep deep deep deep like a deep swimming pool deep deep and then the fourth finger your pinky finger sweet sleep sweet sleep.
So starting with your first finger again you're going to say I am tap tap second finger in a tap tap deep deep third finger last finger sweet sleep.
We're going to practice and we're going to do it together so it starts to flow really naturally.
So you'll notice there's two words at the tip of each finger two taps two words first finger I am second finger in a third finger deep deep fourth finger sweet sleep.
So the statement that you're saying is I am in a deep deep sweet sleep.
It's a powerful statement that's going to help to send signals to the brain while you're tapping the tips of your fingers laid in bed with your eyes closed relaxing your body.
So let's do it together I'm going to repeat it quite a few times so you get the flow with me.
Are we ready?
You can do this.
I know that you're already awesome and this is going to really really relax your body.
I am in a deep deep sweet sleep.
I am in a deep deep sweet sleep.
I am in a deep deep sweet sleep.
You can say it out loud with me or you can just repeat it inside of your mind and say it with your mind instead of your lips or you can just listen and do the tapping.
I am in a deep deep sweet sleep.
I am in a deep deep sweet sleep.
I am in a deep deep sweet sleep.
I am in a deep deep sweet sleep.
I am in a deep deep sweet sleep.
I am in a deep deep sweet sleep I am in a deep deep sweet sleep I am in a deep deep sweet sleep I am in a deep deep sweet sleep Now we're going to say it internally but just do the tapping So I'm going to go quiet for a second but I'm going to coach you so that you can keep doing at the pace Starting with your first finger tap,
Tap,
Tap,
Tap.
.
.
.
I am in a deep,
Deep,
Sweet sleep.
I am in a deep,
Deep,
Sweet sleep.
Keep going.
You'll start to notice that you're getting tired.
Keep going.
I am in a deep,
Deep,
Sweet sleep.
Keep going.
Just let your body relax.
I am in a deep,
Deep,
Sweet sleep.
I am in a deep,
Deep,
Sweet sleep.
Keep going.
I am in a deep,
Deep,
Sweet sleep.
Keep going.
Now you can stop.
You can let your arms fully relax.
Let your shoulders relax.
Let your face relax.
Let your whole body fall deeper and deeper into your bed.
So you can get some sweet sleep.
Namaste,
My little friend.
Namaste.
Namaste.
Namaste.
Namaste.
