Welcome to this five-minute bedtime meditation for kids.
Let's start by getting cozy in bed,
Lying down with your head on the pillow.
Close your eyes gently and take a deep breath in through your nose and slowly let it out through your mouth.
We're going to use our breath to help us relax and get ready for sleep.
Let's start by taking another deep breath in through your nose,
Feeling your belly rise like a big balloon.
Now slowly breathe out through your mouth,
Letting your belly fall.
Now imagine you are blowing up a big soft balloon with your breath.
Each time you breathe in,
You fill the balloon with air,
And each time you breathe out,
You let the air out gently.
Let's try this together.
Inhale,
Fill the balloon with air,
And feel your belly gently rise.
Exhale,
Slowly let the air out and feel your belly fall.
Let's keep doing this.
Breathe in and fill the balloon,
And breathe out to let the air out.
Feel how soft and light the balloon is.
Breathe in,
Fill the balloon with air,
And breathe out.
Slowly let the air out and feel your belly fall.
As you continue to breathe,
Imagine the balloon is filled with sleepy,
Calming magic.
Each time you fill the balloon with your breath in,
The magic helps you feel more and more relaxed.
Each time you let the air out,
With your breath out,
You feel a little sleepier.
Keep breathing in and out with your balloon.
Inhale and fill the balloon,
And exhale,
Let the air out.
Feel your body getting heavier and more relaxed with each breath.
Your legs,
Your arms,
And your whole body are sinking into your comfy bed.
Now take one more deep breath in,
Filling your balloon really full,
And then let out a big slow breath,
Letting all the sleepiness fill your body.
Feel how calm and peaceful you are.
Your body is ready for a night of restful sleep.
Keep your breathing slow and gentle,
Just like you're still filling and emptying your balloon.
Inhale,
Fill the balloon with air,
And feel your belly rise.
And exhale,
Slowly let the air out,
And feel your belly fall.
When you're ready,
Let yourself drift off to sleep,
Knowing you are safe,
Loved,
And ready for sweet dreams.
Good night,
Little one.
Sleep well,
And have beautiful dreams.
