Children’s Butterfly Bedtime

Guided muscle relaxation for bedtime. Children are guided to tighten different body parts for 3 seconds and then let go of the tension and relax. This is followed by a guided breathing meditation with an imagined butterfly. Inhale as the wings go up and exhale as the wings go down. Sweet dreams to your little one!

Transcript

To help your muscles relax we'll begin with tightening parts of our body and then letting them go.

Starting with your legs.

Tighten up the muscles in your legs as tight as you can.

Hold it,

One,

Two,

Three,

And then let it go and relax the legs.

Next tighten your stomach muscles.

Pull them in tight as you can.

One,

Two,

Three,

And let them go and relax.

Then your shoulder muscles.

Scrunch your shoulders up tight as you can.

One,

Two,

Three,

And then let them go and relax.

Make fists with your hands and tighten your arms as tight as you can.

One,

Two,

Three,

And let them go and relax.

Tighten your facial muscles.

Scrunch up your face as tight as you can.

One,

Two,

Three,

Then let go and relax.

Tighten up your whole body as tight as you can.

One,

Two,

Three,

And relax.

Imagine a butterfly on your belly or nearby with beautiful wings.

Imagine their color,

Shape,

And patterns.

Perhaps they sparkle or glimmer or maybe they are simple.

Now imagine the butterfly begins to flap its wings very slowly.

You watch as its wings rise up and close together,

Then fall open again and again.

Soon you notice that the wings are flapping with your breathing.

As you breathe in,

The butterfly lifts its wings and they come together.

As you breathe out,

The wings fall open,

And so you continue breathing.

And so the butterfly's wings move up and down.

Up and down.

Up and down.

Up and down.

As you drift off to sleep.

Good night.

Reviews

I love this 🦋 bedtime🌙 I use it with my nieces and to relax myself. Thank u ou Nicole. Nite Nite🌠❤🦋
Namaste 🙏🏼🕯🌸🌀

Hi Nicole. This was lovely and the short tensing of muscles worked well on my little one. I've done this myself at bedtime and enjoy the benefits. The " butterfly on the belly" was a cute little ending for simple breathwork.. Really relaxing for my little one. Thank you 💘

I really like this butterfly breathing 🦋⬆️⬇️