The Train To Snoozeville

All aboard the train to Snoozeville. Journey through emotions and thought patterns as we let go of the day we've had and prepare ourselves for a blissful night’s sleep. This deeply nourishing guided mindfulness meditation helps kids to release the negative and enhance the positive. Although it is written for children, adults may also enjoy it too. Build this meditation into your bedtime routine for a restful night’s sleep.

Transcript

Welcome to your meditation.

Today we take a trip on the train to Snoozeville.

If you're not already there,

Get yourself into bed.

Lie on your back,

Make sure you're all tucked in nice and snug.

If you have a teddy or another cuddly friend,

Tuck them in with you.

Let your body be soft and still.

Your hands are facing up,

Let your feet flop out to the sides.

Gently 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.

A full breath in and as you breathe out,

Let go of the day that you've had.

Let's relax your body one part at a time,

Starting with your face.

Scrunch up your face as tight as you can and then let it go.

Scrunch your shoulders up to your ears and let them go.

Curl up your hands into little tight balls,

Feel the muscles in your arms switch on and then let it go.

Curl up your toes really,

Really tight.

Feel the muscles in your legs switch on and then let it go.

Feel your belly relax,

Your back relax,

Your whole body is still and relaxed.

Keeping your eyes closed,

Imagine a pathway with flowers and trees either side.

As you walk along the pathway,

You come to five steps.

Going down these steps leads you into feeling calm,

Safe and peaceful.

Going down the first step,

You feel your whole body relax and feel heavy.

As you walk down the second step,

You notice your thoughts start to drift away and you feel more relaxed.

The third step sees your feelings float away and you start to feel light.

The fourth step opens your heart to everything that brings you joy.

And as you step onto the fifth and final step,

Your whole body is soft and warm and deeply relaxed.

It's the end of the day.

The sun is setting and as you look up to the sky,

You see the most beautiful sunset.

Have a look.

Can you see the sky?

It's full of glowing oranges,

Deep purples and warm pinks.

You're on your way to a restful night's sleep and to get there,

You need to catch the train to Snoozeville.

Look ahead of you.

Can you see the pretty little station?

As you walk along the path to reach the station,

You can hear the gravel crunching beneath your feet as you walk on the path.

As you approach the station,

You see lots of little flowers around the outside of it.

There's pink flowers,

Red flowers and yellow ones too.

Take a big breath in.

Smell the lovely scent of the flowers.

You walk onto the platform and you look up at the sign.

It says that the train to Snoozeville will arrive in two minutes.

So you decide to sit on the red bench that's next to you.

As you sit on this red bench,

Become aware of your breath.

Can you notice where your breath comes into your body?

Is it under your nose?

Maybe it's in your chest.

Perhaps your belly.

Notice where you feel your breath come in and out of your body.

As you breathe in,

You notice your belly rising.

And as you breathe out,

It falls again.

Breathing in,

Your belly rises.

And as you breathe out,

It falls.

It's like you've got a magic balloon in your belly.

Choose a colour for your balloon and fill it with your breath.

As you breathe in,

You fill your balloon up.

And as you breathe out,

All the air comes out of your balloon.

Breathe in,

Your balloon gets bigger.

And breathe out,

Your balloon gets smaller.

That's it.

Keep going just like that.

Breathing in and breathing out,

Filling your balloon up and letting all the air come out.

The silent steam train quietly pulls into the station.

It's a sparkling blue colour with a big chimney that's bellowing white steam up into the air.

You watch the steam as it twists and turns,

Making all sorts of patterns before disappearing up into the air.

The big wheels are firmly on the track.

And as you look along the train,

You can see all of its carriages.

The doors are open.

You are ready to board the train to Snowsville.

The conductor welcomes you and checks your tickets.

He wishes you a warm and relaxing journey as you go to Snowsville.

The conductor is tall and strong.

He wears a hat,

A waistcoat and a bow tie.

And he's got a whistle and a green flag.

He's here to keep you safe and secure as you ride the train to Snowsville.

Take your seat on the train.

As you sit down you notice how soft and warm it is.

It envelopes you as you sink gently into it.

It's so nice to feel all snug and secure in your seat.

The conductor raises his green flag,

Quietly blows his whistle and the great steam train starts to move.

The train moves gently and smoothly.

Before long the train arrives at a station.

You look out of the window and on the platform you see some unhelpful thoughts trying to get onto the train.

You can see,

I'm not good enough.

Standing right next to,

I can't do it.

And trying to push into the front is,

Everyone else is better than me.

You smile at these negative thoughts and close the train door.

You don't need to let them in.

The train pulls away from the platform and leaves the negative thoughts behind.

The train goes on and soon you arrive at another station.

On this platform you see something you've achieved today.

Maybe it was something that was fun and easy.

Or maybe it was challenging and hard.

Can you see your achievement from today standing on the platform?

It could be something that you've finished or it could be something that you're still working on.

As the doors open,

Welcome your achievement onto the train and say to yourself,

I can do it.

I can do it.

The train continues its journey to Snoozeville and as it does,

You feel yourself starting to become sleepy.

You look out of the window and see all the steam blowing over the train from its chimney.

When we feel angry,

It can feel like pressure building up inside of us,

Like the steam in the boiler in the train's engine.

Pull your train's whistle three times and let any anger that you have in you today blow away.

Doesn't it feel good to let go of your anger?

You notice in your carriage that there are some other unhelpful thoughts.

They're trying to muscle in.

They're worries that you've had today.

Maybe your worries are something to do with what's happening at school.

Maybe it's to do with friends or something else that's happening around you or at home.

As the train pulls into the next station,

You let go of your worries and they leave the train.

The train continues on its journey.

You look out of the window and notice how all the scenery has changed.

There are now green rolling hills as far as the eye can see.

Change happens in our lives too.

Sometimes they are small changes and sometimes there are big changes.

Welcome changes that happen in your life and see where they take you.

You look up and notice that the sky is now a deep midnight blue.

The stars are shining brightly.

Can you see all the stars twinkling in the night sky?

If you look carefully you'll see a shooting star flying across the sky.

There goes one now.

Go ahead and make a wish for yourself.

The train gently rocks as it travels along the tracks.

As you go further into your journey to Snoozeville you feel more calm and peaceful.

Your eyes are feeling heavy.

Your body is completely still and relaxed.

It feels so nice to be here.

Another station approaches.

Waiting on this platform is everything that's made you feel happy today.

Welcome them all in.

It could be a person or something that made you smile.

It could be a song or something else.

What made you feel happy today?

Welcome all those happy thoughts and beings onto your train.

They come on board and come and sit next to you.

The train is full of joy and it's very peaceful.

You're warm and snug and sleepy.

The next stop is Snoozeville.

As the train approaches Snoozeville it's time for you to decide what to do next.

You can drift off to sleep and enjoy a wonderful restful 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,

I'd like you to imagine yourself stepping off the train,

Walking through the station and out onto the street.

When you go outside of the station you can see the five steps and you start to walk back up them.

Five,

Four,

Three,

Two and one.

As you reach the top of the stairs you notice how calm and peaceful you feel.

This lovely feeling fills your whole body and a wave of happiness swashes over you.

Slowly start to wiggle your fingers.

Slowly start to wiggle your toes.

Have a big stretch.

Give yourself a big hug and thank yourself for giving yourself this special time.

And when you're ready you can open your eyes.

Congratulations on completing your train journey to Snoozeville.

Namaste.