Hello,
And welcome to a bedtime meditation from Kind Kids Company.
Meditation is a way to pay attention to what is happening in your body and around you.
It can also help you feel more calm and relaxed.
For tonight's meditation,
We are going to practice being still and noticing our bodies.
We will end by sending some special thoughts to people we love.
Start by laying down in your bed or in a comfortable spot in your house.
If you need some time to find a comfy spot,
You can pause this meditation until you're ready.
Okay,
Are you ready to begin?
Start by laying on your back and closing your eyes.
Try to stay as still as possible.
Without moving,
Can you feel where the back of your head is touching the bed or whatever surface you're laying on?
Can you feel where your shoulders are touching?
How about your bottom and your legs?
You're doing great.
Remember to try to keep as still as you can.
Now without moving,
Try to relax your body into the places where you feel it touching the bed or floor or the couch or wherever you are.
See how heavy you can make your body feel.
Pretend that you weigh as much as a horse.
How heavy does your body feel?
Okay,
Now pretend you weigh as much as an elephant.
How heavy does your body feel?
Okay now here's a tough one.
Pretend you weigh as much as a dinosaur.
How heavy does your body feel now?
It's so cool when you use your imagination.
Okay,
Now for the next part of this meditation,
We are going to send special wishes out into the night sky using the power of our breath.
But first,
We have to get our breath ready.
Put one hand on your chest and one hand on your stomach.
Can you feel either of them move as you breathe in and out?
Which one is moving more?
Are they both moving the same?
Let's take some more breaths together and notice how your belly and chest move.
With your eyes closed,
Take a deep slow breath in through your nose and out through your mouth.
Great job.
Let's try that again.
Breathe in through your nose and pretend your body is like a balloon filling with air.
And breathe it all out.
Let's try it one last time.
How much air can you breathe in?
Excellent.
Now let it all go.
Now your breath is all ready to send out some special wishes.
Without saying it out loud,
Think of someone in your head who you love,
Like a parent,
Grandparent,
Brother or sister.
It could even be a teacher or a friend.
Pick just one person for now and think of a wish for them.
A wish could be something like,
I hope they're happy,
Or I hope they have a good night's sleep,
Or I hope they get to do something fun that they love.
Now take a big breath in through your nose like we did before.
And as you breathe out,
Send your wish into the air so that it can come true.
It's so kind of you to make a wish for someone you love.
Let's try it a few more times.
I'm going to be quiet for a moment so that you can practice sending more wishes.
You can pick the same person or a different person.
You can even send wishes to yourself.
I'll let you know when it's time to stop.
Wonderful.
Now it's time to do the very last part of our meditation.
Take your arms and wrap them around your body like a big hug.
You can even curl your legs up like you're a tight little ball.
Now we are going to squeeze as tight as we can for five seconds and then let it all go like we're a big pile of jello or spaghetti.
Are you ready?
Okay.
Let's do this for five,
Four,
Three,
Two,
One,
And let it all go.
Let your body be all relaxed and loosey goosey.
You did it.
Thank you for meditating with me tonight.
Sweet dreams and see you next time.
