Sleepy Trampoline - Children's Bedtime Meditation

Emma and her best friend Evie have a sleepover. They do a bedtime meditation story called "Sleepy Trampoline" which turns out to be the perfect story to fall to sleep too. This is a very relaxing bedtime story/meditation for children of all ages!

Transcript

Are you ready to meditate with Kari?

Are you ready to get all snuggly and cuddly in your bed?

To let go of your busy day?

We've probably been running and playing.

Maybe you've been to school.

Right now it's time for you to snuggle into your bed,

Relax your body and see if you can fall to sleep.

Take a nice big deep breath in from me just to clear your energy.

Big breath in and then when you breathe out make big sigh sound just like this.

Like you've just done something really strenuous and now you can relax.

Try again big deep breath in and then nice big sigh out.

Let go of all of that energy in your body so you can relax.

Emma and Evie were besties.

They've been friends since they were very very small.

Their friendship was one of those that complemented each other.

Emma was very different to Evie and Evie was her own person and she was very different to Emma.

Yet they got along like a house on fire.

Which is a very strange saying but it means they got along very very well.

Emma and Evie were like peas and carrots.

They were different but they were good together.

They were like apples and cinnamon.

They were different but they were so good together.

They had lots of things in common and they also liked to meditate together.

They liked to listen to stories and then close their eyes and go on a journey,

An adventure,

A magical place in their mind.

On this particular day,

Emma and Evie were having a sleepover.

They'd looked through all of Kari's meditations and they decided to do a trampoline meditation.

It sounds like fun said Evie.

Definitely said Emma.

Let's do it.

To prepare for their meditation they made sure that they both had their comfortable pajamas on.

They both brushed their teeth before they got into bed and went to the bathroom of course before they got into bed.

They had a little glass of water by the side of the bed in case they got thirsty.

The night light was just right.

Everything was perfect for a meditation story.

They pressed play.

Kari said,

Are you ready to meditate with Kari?

Close your eyes and start to focus on your breathing.

Both Evie and Emma did exactly what Kari suggested.

They started to feel their breathing.

Breathing in and breathing out.

Take nice long slow deep relaxing breaths.

This will help to start to calm down your body and your mind.

Both Evie and Emma took long slow deep breaths and started to get more comfortable.

Keeping your eyes closed at all times so that you can wake up your inner sight and use your imagination.

But first of all we need to relax your tiny little bodies.

It's time to relax your toes.

Imagine that you are whittling your toes as fast as you possibly can.

You can think about doing this or you can actually wiggle away.

Whittle and move your feet.

Whittle your toes.

Pretend that your toes are dancing.

Get out all of the energy that might be there in your feet and your toes.

And then stop what you're doing and relax your feet.

Let them rest.

I bet they've been running and jumping and walking all day long.

Now it's time to let your little feet be very very still and quiet so that they can relax.

Now imagine that you've been trudging through a big field with long long grass and the grass was super thick and your legs were so tired from pushing.

Trying to get through the grass.

Trying to walk was so difficult.

And now that you're laid down in bed,

Finally the muscles in your legs can soften and get super super comfortable.

Both Emma and Evie thought about running through a field of long grass and how difficult that must be.

And Kori was right,

It felt so nice to just lay still and relax your legs.

Relax your hips.

And then breathe a big deep breath into your tummy.

And watch how your tummy fills up like a big balloon.

And then when you breathe out,

Watch how the balloon gets smaller and smaller and smaller.

Breathing in and expanding the big balloon.

Breathing out and watching the balloon deflate.

Emma breathed in nice and deep when her tummy got really full.

Evie breathed out long and slow when her tummy got really empty.

The meditation was starting to work.

They could feel the muscles getting all jellyfied.

Like jelly on a plate,

Wibbling and wobbling and relaxing completely into the bed underneath them.

Now that you know that your body is relaxing,

Also know that you're safe.

You're safe and warm in your bed,

You're loved and all is well in the world.

Focus on your fingertips and whittle them all over the bed.

Imagine your fingertips are like dancing ants,

Jiggling and dancing and moving around.

And then stop.

Feel the tingles and the sensations in your fingers.

As if the ants are still moving but they're not.

Your fingers are as still as a statue and as quiet as a mouse.

And now they can relax and get very,

Very comfortable.

Your arms relax.

Your elbows relax.

And your shoulders get heavy and sleepy and relaxed.

Emma started to feel like her body was floating.

Evie felt like her body was sinking deeper and deeper into a big,

Soft,

Comfortable pillow.

Emma got lighter and lighter as if she was floating in the sky like a big balloon.

Now that your body and your head and your arms and your legs all the way down to your toes is very,

Very relaxed,

It's time to imagine that you're laying on a trampoline.

A big,

Enormous trampoline.

Imagine the trampoline is as big as a football field and there's no way you could possibly fall off.

You're laying down and the trampoline feels just a little bit bouncy underneath your body.

As if the wind is blowing it.

Something is moving it very gently.

There's a very gentle sway and bob and bounce underneath you.

But then you decide it's time to jump.

You imagine in your mind that you're jumping as high as you can on the trampoline.

Sometimes when you jump you can do somersaults.

Sometimes when you jump you can open your legs and your arms up wide like a starfish.

Sometimes when you jump you imagine that you're landing on your back and then jumping back up.

On this particular trampoline you're a genius.

You can do whatever jumps or tricks that you want to do.

You find that it's so easy.

It comes so naturally to you to just jump and do somersaults and backflips and forward rolls and whatever you want to do.

You're jumping and jumping and jumping over and over and over.

Up and down,

Up and down.

You're having the best this time.

So much fun.

Then you start to feel tired.

You decide maybe you should stop jumping.

Your legs are feeling heavy.

Your eyes are getting heavy.

You're trying so hard to keep your eyes open so that you can see the trampoline and do your fun jumps but it's getting harder and harder.

And then without realizing you close your eyes and do one final jump.

But this time you don't land.

This time you just keep going higher and higher.

Your body relaxes and falls backwards as if you're laying down.

Just floating up higher and higher.

Where you're floating to you just don't know.

But it feels so nice.

You're comfortable.

You feel very,

Very safe and very relaxed.

You keep floating up,

Up and away.

Going up and up.

Past the clouds,

Past the stars.

Keep going up and up.

Past the planets.

Up through the cosmos.

Going up and up.

Going so high that you don't even know where you would be.

Maybe it's another world.

Maybe it's another universe.

Going up and up.

Still higher and higher.

It feels so good.

You feel weightless.

As light as a feather.

So,

So relaxed.

You get sleepier and sleepier.

Time just disappears.

The world just disappears.

Going higher and higher.

So,

So,

So comfortable.

By now Emma was fast asleep.

Evie was snoring away.

They were both safe,

Warm,

Together.

Bestest friends.

And on a journey to a whole other world together.

Let yourself sleep.

Relax.

Higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

And higher.

Reviews

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