Tense And Relax Meditation To Help Children Sleep

In this guided meditation, I bring a blend of relaxation and mindfulness techniques, drawing from my experience as a yoga therapist and meditation teacher. Designed specifically to help younger people find peace and ease into a restful sleep or deep relaxation, this session combines gentle tension release with soothing breathwork.

Transcript

Making yourself comfortable, Lying down on your back. You can have a pillow under your head or a pillow under your knees as well. Find a comfortable lying position and settle yourself in to relax. Check in with your shoulders if they're soft, The belly if it's soft. Letting the whole body sink down. Can your feet be a little bit apart and your arms a little out from the side of the body. And now close your eyes, Squeezing them tight and hold them for one, Two, Three, Four, Five. Relax your eyes, Keeping the lips closed but smiling big and hold the lips for one, Two, Three, Four, Five. Relax your lips, Squeeze your fingers tight into a fist for one, Two, Three, Four, Five. Relax your fingers, Squeezing your elbows in tight to the side of your body for one, Two, Three, Four, Five. Relax your arms, Shrug your shoulders up to your ears and hold for one, Two, Three, Four, Five. Relax your shoulders, Tighten your belly muscles for one, Two, Three, Four, Five. Relax your belly muscles, Squeeze your buttock muscles for one, Two, Three, Four, Five. Relax your buttock muscles, Squeeze your legs together for one, Two, Three, Four, Five. Relax your legs, Pointing your toes, Clenching them and hold for one, Two, Three, Four, Five. Relax your toes, Clench your toes once more, Pointing them, Hold for one, Two, Three, Four, Five. Relax your toes, Squeeze your legs together for one, Two, Three, Four, Five. Relax your legs, Squeeze your buttock muscles for one, Two, Three, Four, Five. Relax your buttock muscles, Tighten your belly muscles for one, Two, Three, Four. Relax your belly muscles, Shrug your shoulders up to your ears and hold for one, Two, Three, Four, Five. Relax your shoulders, Squeeze your elbows in tight to the side of your body for one, Two, Three, Four, Five. Relax your arms, Squeeze your fingers tight into a fist for one, Two, Three, Four, Five. Relax your fingers, Smile big and wide with your lips closed for one, Two, Three, Four, Five. Relax your lips, Close your eyes and squeeze them tight for one, Two, Three, Four, Five. Relax your eyes and I invite you to imagine yourself lying on a towel at the beach, The sun is warm and it's shining onto your body and your body is relaxed. Your towel is so soft and cozy, Your body is relaxed. You can hear the quiet sounds of the waves as they gently lap on the shore. Your body is relaxed, You feel the warmth from the sun, Your body is relaxed and you can notice the colours of the blue waves. Your body is relaxed, Let each wave carry away any worries. Your body is relaxed, Your body feels heavy, Your body is relaxed.