Goodnight, My Little Starfish — A Shared Bedtime Meditation

This is a gentle bedtime meditation for caregivers and young children to share after the bath time, stories, and songs. Through slow breathing, body relaxation, and soothing ocean imagery, it helps both the caregiver and child release the day’s energy and settle into a sense of safety and warmth.

The script invites connection, mindfulness, and calm—encouraging children to let thoughts drift away like fish in the sea. It closes with a loving parent affirmation, helping the child fall asleep feeling calm and loved with the message "You did your best today."

Transcript

Hi little one,

Everything is quiet now.

The lights are soft,

The songs are sung,

The day is over.

You're warm,

Safe,

And cozy right here.

Let's take a slow,

Sleepy breath together,

In through the nose,

And out through the mouth.

Let's do one more,

Nice and sleepy,

In and out.

Now your body knows it's time to rest.

Let's start with your toes.

Can you feel your toes?

Wiggle them a little bit,

And then let them rest.

Now your feet are sleepy.

Your legs are sleepy.

Your belly is calm and soft.

Your arms and hands are heavy like little sandbags.

You should feel your shoulders melt down into the bed.

Even your face feels soft,

Your cheeks,

Your eyes,

Your mouth.

Your whole body is calm and still.

Now imagine that you and your grown-up next to you are floating together in a warm,

Gentle ocean.

The water is so soft,

It holds you up just like a cozy blanket.

The stars sparkle above,

And the moon shines just for you.

You are two little starfishes resting in the calm sea.

The waves move slowly in and out,

Just like your breath.

Let's breathe with the ocean,

In,

The waves come close,

Out,

The wave drifts away.

One more,

In,

Out.

You're floating together and safe.

Sometimes little thoughts come swimming by,

Like tiny fish in the water.

If you notice one,

You can smile at it and let it swim right on past.

You don't have to chase it or catch it,

It's okay to just watch it go.

You are peaceful,

You are resting,

You are floating in love and calm.

Now,

Grown-up,

Take a moment to whisper softly.

You are safe.

You are loved.

You did your best today.

It's time to rest and grow strong.

I'm right here with you.

Little starfish,

Take one last cozy breath in,

And blow it out with a sleepy sigh.

Let your body sink into the bed,

Let your mind drift like a cloud,

And let your heart rest,

Knowing you did your best today.

Good night,

Little starfish.