Hello kids!
This meditation is to help you fall asleep at bedtime.
Let's begin.
First of all,
Get yourself really comfortable in your bed.
Ask yourself what would be a really comfy position.
Try being on your back or maybe your tummy feels better being on your tummy.
Adjust your pillow,
Settle your arms,
And then finally just decide to let your body rest on the mattress.
Doesn't it feel so good?
Maybe it feels so good that you can imagine that your bed feels like a cloud,
Like a fluffy soft cloud.
This is a good time to say thank you to your bed for being so comfortable every night,
For being warm and safe.
Thank you bed.
And now become still and close your eyes and give yourself a deep breath and let yourself relax.
After a long day,
You deserve to relax in your bed.
And with your eyes closed,
Bring all of your attention to the center of your head and say,
Hello head,
Hello brain.
Thanks so much for working so hard for me all day.
Thank you for making me smarter and helping me make good decisions.
And good night brain,
It's time for you to rest.
It's time for me to sleep and go into the dream space.
And then feel your brain,
Feel your head,
Just relax and get quiet.
And breathe.
And now bring all your attention to your toes and your feet and say,
Hi toes,
Hi feet.
Thank you for carrying me all day,
Helping me run and jump and walk and making my day so much more fun.
It's time for you to rest.
Good night.
And feel your feet become heavy.
And maybe you can feel them getting tired.
And now bring all your attention to your legs,
To your calves,
To your knees,
To your thighs,
Maybe the top of your thigh,
Or underneath your thigh.
And to overall all your legs.
And remember how much your legs do for you all day.
How much strength they have,
How much your muscles work hard in there.
And say thank you legs for working so hard.
You can rest right now.
Good night.
And feel both your legs relax.
And maybe you feel all these muscles start to soften and maybe your muscles even feel the cloud that your bed is.
And breathe.
And feel your whole lower body kind of falling asleep already.
And now bring all of your attention to your belly that does all this digesting for you.
And so much more and say thank you.
You can rest belly,
You can rest lower back,
You can rest hips.
And say hello to your torso and your heart,
Your lungs,
Your back and your shoulders.
Say,
Oh,
Thanks for doing so much for me every day.
For helping me breathe,
Helping my blood flow,
Helping me be strong.
You can relax now and go to bed and go to sleep.
And breathe.
And now send a good night to both your arms,
All the way to your fingers.
And feel your attention and all your love go through both your arms.
And feel your left arm go super heavy.
And your right arm go even heavier.
And everything is so heavy that it's becoming so easy to relax and to fall asleep.
And breathe.
And feel all your muscles release tension from the day.
Release stress,
Maybe release excitement.
So all of your body can rest.
And say the same to your throat.
Say,
Hi,
Throat,
Thank you for letting me talk all day and laugh and sing.
Now it's time to rest.
Good night.
And feel your throat falling asleep.
And now feel your whole body be so much quieter,
Your head,
The back of your head,
The top of your head,
Your face,
Your eyes,
Your eyelids feel heavy.
And the rest of your body being totally calm.
And feel yourself breathing.
And decide that any energies or emotions or thoughts that you're having still in your body or your head right now.
You're just gonna let them go.
Let them be.
Some of these might not be yours.
Some of it might be your teacher's voice still playing like a movie in your head or a friend's laughter or someone else's stress or you know,
Your old anger decide that you don't need them right now.
That they did their job already.
They're good to go.
And imagine that you open a door and that they all walk through the door.
And they disappear through the door all the way far away into the center of the earth.
Or they recycle into a cold energy.
And then you close the door and the door disappears.
And then feel all of your body and all of the space around you,
All your bed around you become so light and fuzzy maybe and blurry.
And just breathe slowly.
And now say goodnight to yourself,
To your whole body.
Say goodnight to the entire space around you.
Goodnight,
Bed,
Goodnight,
Bedroom,
Goodnight to your house,
Goodnight to everyone in your home.
Continue breathing.
And feel yourself fall asleep.
And feel the dreams starting to appear.
Beautiful,
Wonderful,
Adventurous dreams.
Dreams where you feel loving and strong and peaceful.
