Meditate To Sleep For Children (& Adults)

A body scan and some fun with the imagination for bedtime, created in collaboration with my son. (I turned the music down a little)

Transcript

In your bed and begin to find a comfortable position.

This doesn't need to be your falling asleep position,

Just a place where you can start to lie still while you begin to relax.

Take some nice deep breaths.

With each in-breath,

Imagine pure soothing energy entering your body.

And with each out-breath,

Imagine that you are letting go of any discomfort or stress.

If you like,

You can imagine that your breath has a soothing color or colors.

What is a soothing color for you?

Imagine that your breath is a mist of that color,

Moving all around your body and bringing peace and relaxation.

Now we'll move through the body one area at a time to really start to bring relaxation deep into each area.

Imagine that as you breathe,

You can direct your breath all the way to the top of your head.

You can keep using the color if you like.

And as you exhale,

The breath just goes right out the top of your head into the air,

Bringing with it any tension or stress.

Begin to move your attention gently down all sides of your head as you continue to bring your breath to this area to deliver soothing energy down over your eyes,

Nose,

Ears,

Your jaw,

And mouth.

Allow your whole head to relax and feel a comfortable heaviness set in.

Now breathe down the back of your neck,

Out over the shoulders,

Feeling your shoulders relax into the bed.

Down your arms,

Past your elbows,

All the way down to your fingertips.

Feel your whole arms becoming heavier,

Almost as if you couldn't lift them.

Now bring your attention to your chest,

Your heart,

Gently breathing into your heart,

Allowing it to gradually slow down to a pace which is perfect for sleep.

Moving outward over all of the ribs,

All the way around to the spine,

Feeling your ribcage relax,

Your lungs breathing a little more gently.

Moving down now to the middle of your belly,

Breathing gently here,

Feeling the muscles let go,

Feeling your lower back relax.

Bring your attention to your pelvis,

Your hips,

Allowing the breath to gently enter and release into the air.

Down into the upper legs,

Through the knees,

All the way down to the tips of the toes.

We have traveled through and brought our soothing breath to our whole body.

Now with each breath we can imagine the breath filling up our entire body and when we breathe out the breath leaves in all directions right through our skin into the air.

And with each breath we become more and more relaxed.

If we need to make very slow adjustments to our position,

We can do that now.

All the while keeping the gentle soothing full-body breathing coming in and out,

Becoming more and more relaxed,

Feeling that comfortable heaviness sink in deeper and deeper.

As our bodies sink more deeply into relaxation,

We can take this opportunity before we fall all the way to sleep to use our imagination to go on a journey.

As your body lies in your bed,

Deeply relaxed,

Imagine that you have a second body which is just as light as your relaxed body is heavy.

With this second body there are no restrictions on where you can go.

You can jump right through your ceiling and land on your roof if you like.

Try that.

What can you see while you're sitting on your roof?

Can you feel the air?

What can you hear?

Now that you know that you can jump through your ceiling and land on your roof,

What else can you do?

Can you jump from your roof and land on a treetop?

What can you see from the top of a tree?

Is the tree swaying in the breeze?

Maybe you can jump from treetop to treetop until you find a mountain.

Let's go find a mountain.

What do you see on your way to the mountain?

Is that a city in the distance?

Do you see rivers?

Forests?

Deserts?

Grasslands?

When you find your mountain you know that this is the one you've been looking for.

It looks like the most magical,

Awesome mountain you could dream of.

Take a moment to appreciate the mountain you have created.

Take a leap now all the way to the top of your mountain.

What do you see from the top of the mountain?

Do you feel the wind?

What can you hear?

This incredible journey has made even your very light imagination body sleepy now.

Looking around you find the perfect place for your imagination body to sleep while your everyday body is already tucked safely into bed.

A little bit in the distance you see a perfect fluffy cloud.

So you spread your arms and begin to fly,

Feeling yourself lighter than ever,

Soaring on the wind until you're right above your cloud.

Now you let yourself sink right in and floating way above the world,

Nestled into your perfect cloud.

You are ready to drift off into a most refreshing,

Wonderful night's sleep.

Good night.

You

Reviews

Bloomin fab!
(53 year old child)
The soothing repetitive strings, parental comforting tone and magical journey, are the perfect aid to sleep!
Would love to listen to another 🤞

Really nice meditation, music, tone of voice, tempo... Thanks so much.

This is an amazing meditation to help me and my family

Refreshing and grounding male voice - body scan to the goodnight was perfect for both me and my son . appreciate

My kids and I love it. So soft, creative and calm.

Soothing and nice, not only for children. 🙂

A really pleasant guided journey including a good body scan and a little bit of imaginative escape through a visualization. Great job!

Wonderful, relaxing

This is the only meditation I’ve found that actually gets my seven year old daughter to sleep! Switching off does not come easily to her. She is happy to listen to others but they don’t fully relax her. I enjoy listening to it too 😊
The body scan is very well-paced and the visualisations are simple, accessible and not reliant on magical, fantasy rainbow creatures like many kids meditations!
You’ve made a real difference to our bedtimes. Many thanks 🙏 xx

Thank you. Joseph our nine year old grandson loved it as I did too! 💜🕊

My 7 year old loved it! He will be a returning customer 😊.

Good one! Helped my 7 y.o. get to sleep. Beautiful music and nice voice. Could have been a wee bit slower paced.

Good I like the soothing voice it is one of my favourite s

Lovely,
Bookmarking this one for sure

Thank you really much, worked like a treat. Great, will come back

Sent my son into a deep peaceful sleep

Kids fell right to sleep; seventeen minutes is all it took.

"It was great, I love it." - Anton (6)