Welcome to the Magic Nightlight Meditation.
Let's start by getting comfortable in your bed.
Maybe you have a cuddly friend snuggled in next to you.
If you need to have a wiggle,
Now is the time to get all your wiggles out of your body.
I'd like you to lie on your back.
You can place your hands on your belly or down by your sides.
Let your feet flop.
Once you're comfortable,
Close down your eyes as you start to settle into your meditation.
Take a full breath in through your nose and a long breath out through your mouth.
Another full breath in and a long breath out.
Another breath in and as you breathe out,
Let go of the day that you've had.
With each breath,
Notice how you relax more into your bed.
We count backwards and as we do,
You feel yourself sink just a little bit further into the soft warmth of your bed.
It holds you safely and securely.
You can feel the warmth of your bed.
It holds you safely and securely.
Here we go.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two and one.
You feel completely calm and deeply relaxed.
Sometimes it can be hard to get to sleep at night.
We might be excited about something that's happening soon.
Or our minds might be busy.
We might be worried about something that's happening soon.
We might be excited about something that's happening soon.
Or our minds might be busy with lots of unhelpful thoughts.
Thoughts about the past.
Or maybe worrying about something that's going to happen in the future.
The magic night light helps us to go to sleep by relaxing our body and our mind.
What does your magic night light look like?
Is it a torch?
Perhaps a candle?
Maybe something else?
This is your magic night light.
It can be anything you want it to be.
What colour is the light?
Is it blue?
Or silver?
Maybe rainbow?
You can choose a colour for your magic night light.
Your magic night light starts to relax your body.
It shines its gentle glow upon your face as you scratch your muscles up really tight and then let them go.
Feel all the muscles in your forehead relax.
Your eyes relax.
Your cheeks relax.
Open and close your mouth one time and notice any tension in your jaw just disappear.
Your magic night light shines on your shoulders as you scrunch them up to your ears.
Hold them there.
Hold them there and then let it go.
Next your magic night light shines down each of your arms.
You curl your hands into tight tight balls feeling all the muscles in your arms switch on.
Hold it there and then let it go.
Feeling your arms relax,
Your elbows relax,
Your wrists,
Top of the hand,
Palm,
Thumb and each of your fingers are feeling completely relaxed.
Moving to the centre of your body the light shines on your belly button and as it does you suck it in towards your back.
You hold it there as tight as you can and then you let it go.
You let it go.
You let it go.
You let it go.
You hold it there as tight as you can and then you let it go.
Feeling your body sink a little deeper into the bed.
The magic night light shines down your legs to your feet.
You scrunch up your toes super tight as tight as you can and then you let them go.
Feeling your legs relax,
Your knees,
Your ankles relax,
The top of your feet,
The soles of your feet and each and every one of your toes.
Notice how calm and peaceful and relaxed your whole body is feeling.
Your magic night light wants to remind you of a few things before you go to sleep tonight.
It shines to the side and shows you a memory of something that made you smile today.
Maybe it was something you read,
A game that you played,
A place that you visited or something that made you laugh.
Feel your heart smiling as you remember what happened today.
If you can't think of anything that's okay.
Not all days make us smile.
Be safe in the knowledge that you will smile again soon in the days ahead.
For now you can smile to yourself by showing yourself kindness by listening to this meditation.
Your magic torch shines to the other side and shows you someone who makes you feel warm and safe and loved.
Maybe it's a member of your family or a friend.
Maybe it's a teacher or another adult that you trust.
It could even be an animal.
Draw a picture of their face in your inside mind.
Draw in every detail.
Their hair,
Their eyes,
Nose,
Mouth and ears.
Maybe you'd like to add in some colour.
Maybe you can make it into a big picture putting in all the details of last time that you saw them.
Take a moment now to draw your picture of the person that makes you feel warm and secure and loved.
Well done.
Next the torch shines its light in front of you and it shows you the last time you did something kind for someone else.
Maybe you helped a friend or helped out around the house.
Maybe you opened the door for someone or remembered to say thank you.
Maybe you were able to see the person that you helped.
Maybe you opened the door for someone or remembered to say thank you.
Bring this memory into your mind.
Your kind deed might be big or it might be small.
Every kind deed is wonderful.
Now I'd like you to notice how you feel inside when you think of this time when you helped someone else.
Can you think of a word to describe that feeling?
Finally your magic night light shines up into the sky and this time it would like you to make a wish.
It can be anything you like.
It might be a wish for yourself or a wish for someone or something else.
You decide.
This is your wish.
I'd like you to say your wish to yourself three times and then with a big breath blow your wish up into the light of your magic night light.
Ready?
Start saying your wish to yourself three times.
Well done.
You've sent your wish out into the universe.
Your magic night light is always there.
It will shine over you as you sleep,
Keeping you safe,
Giving you a restful night full of wonderful dreams.
It's time for you to decide what to do next.
You can drift off to sleep and enjoy a blissful night.
If you'd like to do that,
Go ahead.
You can fall sound asleep now.
If it's not time to go to sleep yet,
You can start to become aware of your body lying on the bed.
Become aware of any sounds that are around you.
Can you hear something inside your room?
What sounds can you hear inside the room?
What sounds can you hear outside the room?
Very slowly now start to wiggle your fingers.
Slowly start to wiggle your toes.
Have a big,
Big stretch your hands above your head,
Your legs out long.
Wrap your arms around yourself,
Give yourself a big hug and thank yourself for the wish that you've made.
When you're ready,
You can open your eyes.
Congratulations on completing your magic nightlight meditation.
