Hello sweet soul,
Welcome to mindful mini meditation,
Designed to help children cultivate mindfulness and emotional well-being.
In this session,
We will be practicing a mindful meditation called sleepy time sounds.
Begin by finding a comfortable cozy position in your bed.
Get all snuggled up under your blankies.
When you're ready,
Close your eyes and begin to take a few deep breaths.
Breathing in through your nose,
Big breath in,
And out through your mouth.
Do it one more time,
Big breath in,
And as you exhale through your mouth,
As you inhale again,
Imagine a warm and soothing light filling up your body.
This light is peaceful and calming.
You're filling up your body from the top of your head down to the tips of your toes.
You can choose for this light to be any color that you want,
Red or blue or green,
But keep breathing.
As you exhale,
Imagine any worries or thoughts that are keeping you awake,
Drifting away out of your mind.
Do you hear that?
Let's focus on the sounds around you.
Listen for the sound of your breath as you inhale and as you exhale.
Focus on the rhythm and the gentle sound it makes.
Next,
Focus on the sounds outside of your room.
What do you hear?
Listen in the distant sounds.
Maybe you hear nature,
An owl,
Or the soft sounds of people talking.
You don't need to understand what they're saying.
Just listen to the sounds as they come and as they go.
Listen.
Listen to the sounds inside of your room.
Do you hear the sound of a fan?
Maybe the sound of the rain tapping against your window.
Listen to the sound of your bed,
The sheets as you move your body around just a little.
Getting more comfy and cozy.
Finding stillness.
Oh so still so you can listen to the sound of your own heartbeat.
As you listen to these sounds,
Imagine that each one is a lullaby.
This lullaby helps you to relax and fall asleep.
The sound of an owl perhaps,
The sound of a fan perhaps,
The sound of your own beating heart.
Each sound is soothing and calming.
They blend together to create a peaceful and gentle melody just for you,
Sweet friend.
And as you continue to breathe deeply,
Imagine yourself floating on a cloud.
This cloud is soft and fluffy.
You're safe.
It rocks you gently back and forth.
Imagine that the sound around you,
The sound of the wind moving your cloud,
Feeling safe,
Secure,
And peaceful.
As you slowly drift off,
Repeating the words,
The affirmations in your own mind.
I am safe.
I am peaceful.
I am loved.
I am love.
I am safe.
I am peaceful.
I am love.
Listening to the sounds of my voice,
Feeling so relaxed.
I am safe.
I am peaceful.
I am love.
I am safe.
I am peaceful.
I am love.
I am safe.
I am peaceful.
I am love.
I am safe.
I am peaceful.
I am love.
I am safe.
I am peaceful.
I am love.
When you're ready,
Slowly drifting off to sleep,
Allowing the peaceful sounds around you to lull you into a deep and restful sleep.
Good night,
Sweet soul.
