Kids: Journey Through Space Sleep Visualization

Does your child struggle getting to sleep? If so, this visualization created for young minds will help ease them into sleep with guided imagery and relaxation techniques. Your child will take a journey from their bed out into outer space where they will become progressively more and more relaxed as they ease into sleep.

Transcript

Good evening.

Let's get ready to take an adventure.

The nighttime is a perfect time to give our minds rest and let our imaginations rise from the deepest parts of us.

To get ready for our adventure,

Make sure you're comfortable.

The lights in your room should be low or off.

Maybe there's a nightlight on.

Pull up your blanket.

Rest your head upon your pillow.

Relax your hands by your sides.

Let your legs be heavy.

Feel the weight of your body upon your mattress.

Now take a deep breath and as you do,

Feel your belly rise with the in-breath and fall with the out-breath.

Let's do this again.

Breathe in long and slow and let your belly rise.

Now breathe out longer and slower and let your belly fall.

One more time.

Breathe in slowly and now breathe out slower.

If you have any thoughts in your head,

It's perfectly fine.

Imagine that these thoughts are clouds in the sky.

They last only for a moment.

A new one comes into view and then it drifts by.

Let the thoughts drift by in your mind like the clouds.

Breathe in deeply and exhale long and slowly.

Do this two more times and as you do,

Imagine that the breath is moving through your entire body like a warm water from the tips of your toes up into the legs,

Through your back,

Into your arms and finally all the way up to the top of your head.

Your body is becoming more and more relaxed with each breath.

Imagine your bed gently rising from the floor of your room into the night sky.

Your blankets keep you warm as you rise,

Rise,

Rise.

The familiar sights disappear below you as you continue to float higher into the crisp night sky.

The moon is only a sliver and so the countless stars look so bright like a great blanket of crystals.

You continue to rise higher in the peaceful night and now you can see below you forests and mountains and cities as they become smaller and smaller.

Now the great oceans of the earth come into view.

And now you can see the whole beautiful earth and its companion moon floating in the quiet piece of space.

Let your body fully relax as you breathe deeply and slowly in and out.

Imagine the air that you are breathing is moving through your body from your toes up to your head and as it does your body softens and becomes a bit more relaxed.

As you float in space farther from earth you begin to see the other planets from our solar system.

You see one planet that is a beautiful red color and about the size of our earth.

And now you see a huge planet with swirling colors and countless little moons by its side.

And now yet another large planet with amazing rings around it.

Several more planets pass by as you quietly travel through the solar system.

You get a sense that you have been here before that this is a great big wonderful home.

You feel safe and comfortable as you float through to the edge of our solar system and beyond.

All of our planets become small dots behind you.

And now you can see an asteroid flying by above you.

Lying relaxed and safe in your bed you have such a great view of the asteroid.

The light green color the size of a small town and it looks so old and rugged.

It's been floating outside the solar system for millions of years and now you get a close up view.

You float farther into the beautiful vast universe and it is so quiet and it is so calm.

Up ahead you see a star but it is not the familiar sun you know so well.

It's a kind of blue color and around it there are three planets much smaller than our earth.

As you get closer you can see that two of the planets are dark,

Red and bumpy.

And one,

One is blue and green.

It reminds you of the earth but it is smaller.

Now you're very close to this planet.

You notice it has less land and more ocean than our own earth.

You start to travel towards the planet.

Down,

Down,

Down.

And the lower you go the more relaxed you feel.

Your arms and your legs are so heavy.

Feel your back relax down upon your bed as you descend towards this planet.

From the deep black universe you have been traveling through.

You go through a thick cloud of white.

And you can feel warm moisture on your skin from these great white clouds.

Everything is white and bright.

Here the clouds are now thinning out and for the first time since you've left the night of space is gone and you see a bright blue sky.

This new planet feels so familiar yet different than our earth.

You drift towards the ground and large trees surround you.

These trees are as big as skyscrapers,

Thousands of feet tall.

On the giant limbs of these trees you notice great big flowers with large beautiful creatures that look like butterflies but they have translucent wings that you can see through.

Large lush green meadows stretch below you filled with creatures of all types.

Some are running and the other creatures are in large groups.

Some resemble the animals of earth and others are bizarre and wonderful.

Made of the strangest colors and shaped in the most interesting ways.

You lazily float above the meadow enjoying the view of these fantastic creatures.

So new to you but so familiar at the same time.

Some are striped and some are puffy.

Some of the creatures have wings and others look like they roll along on the ground but all seem to be at ease and comfortable with each other.

Enjoy how strange and wonderful the new forms of life are here.

A brief rain shower brings a rainbow to the meadow.

You drift through the rainbow and you can feel it touch your skin.

It feels warm like warm water is touching your skin but you remain dry.

The rainbow makes a soft low soothing sound as it arches through the sky and touches your body.

Relax enjoy this unknown land.

Feel how full of mystery and wonder the universe is.

Breathe deeply.

Let your belly rise and slowly breathe out.

You see a great river winding below you and in that river you see circular boats float lazily down and it looks like some sort of people are on the boats.

The people of this planet look peaceful and happy.

Their bodies are simple and brightly colored and they sing together as they make their way down this lazy river.

Through the meadow,

Past the massive trees,

Under the rainbow and the mist.

It is such a beautiful place,

So new but so familiar too.

The singing makes you feel very tired,

Very sleepy.

Your body feels at ease and your body feels very heavy on your bed.

Breathe in and breathe out and as you do imagine that the fresh air you are breathing is traveling through your entire body.

And with each breath you become more and more relaxed.

You continue to float lazily above the great meadow with the winding river.

Every once in a while you hear quiet singing below you from the people in their circular boats.

After some time you notice that the lush meadow has turned drier and the winding river has turned into a trickle.

You float farther and farther on until you see that you are now above a vast desert that stretches to the horizon with a tiny creek running through it as far as you can see.

You begin to approach the ground.

Your bed gets lower and lower and lower and now you touch down upon the ground.

And the star that you saw upon entering this solar system is getting close to setting.

And this star you notice is warm like our sun but it creates beautiful blue colors turning the desert floor a soft swirling sea of blue shades.

You step off your bed onto the desert floor and you feel your feet touch the new planet for the very first time.

And as your feet touch the ground you notice that the sand is soft and smooth.

You walk along the desert floor and see the star setting on the horizon.

One lone butterfly like creature that you saw earlier flies by directly above you slowly flapping its huge translucent wings.

You can feel the air from its flapping wings and see that as it flies its wings turn from a blue to a light gold and then to red.

The translucent wings fill with color and then change with each flap of its wings.

And soon the butterfly like creature is just a speck on the horizon miles away.

The setting star has made everything in the desert turn dark blue now.

Feel the peace and calm of this new planet sink in to you.

Let your feet fully relax into the warm sand.

Feel the big toes on each foot.

You might feel warmth or a tingling sensation.

Pay attention to the sensation of each toe.

Moving from your big toe until you reach your pinky toe.

Now feel the sensation of your entire foot.

Take a breath in.

Your belly rises.

Imagine the breath moving into your foot and into each toe.

Breathe out.

Imagine the air moving out of your feet and toes.

Your body feels heavy,

Warm and relaxed.

The blue setting star is so beautiful and new and how wonderful it is to be part of the universe and to witness this new planet.

Take one more in breath and let your belly rise.

And breathe out fully and imagine the air moving out through your arms and your hands and your fingers.

The desert is getting a very dark blue now.

And the star that was shining so bright and warm has now hidden itself completely under the horizon.

And this makes you feel very sleepy as you walk back to your bed on the soft,

Warm desert sand.

Lie down upon your bed and begin to rise up,

Up and up into the twilight of this strange,

Lovely world.

You reach higher and higher and higher into the sky.

And below you the great river now looks so small and the massive trees are just dots.

You travel farther and farther up and away.

And now you can see the entire planet behind you.

You are in the dark quiet of space.

Endless calm.

The blue star is far behind you and you float through the universe through millions of miles.

Small stars twinkle here and there and distant planets circle around these stars.

Any tension in your body is leaving it right now as you begin to feel sleepy.

Your body feels heavy upon your bed.

After some time you recognize that you are approaching our sun.

You travel past the planets you saw on the way out and they are so familiar.

You begin approaching the earth and you look forward to a peaceful sleep.

So down you go,

Down,

Down,

Down towards the clouds of earth,

Through the upper atmosphere and back to familiar land,

Back to home.

And down you go,

Back to your home and your room where sleep is waiting for you.

What a full journey you have been on.

Let sleep come to you.

The place of dreams awaits you.

So with your eyes closed and your body fully relaxed,

Have a good night.

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Helped my kids fall asleep