Kids Sleep Meditation [5 - 13yrs]

This beautiful kids sleep meditation is a favourite with Australian kids and their parents. A delightful mindfulness meditation guaranteed to help your kids feel calm, relaxed and ready for sleep. It includes 25 minutes of music at the end to ensure a peaceful transition to the world of sleep and dreams. Bookmark this meditation and make it a regular practice for your family.

Transcript

Hello,

I am so happy to be here with you tonight to help you feel calm and relaxed and ready for sleep.

Let's begin by getting super comfy.

Spending a moment now making any little adjustments you need.

Perhaps moving your doona,

Blanket or pillow so that everything feels just right.

Gently closing your eyes if you like.

Now let's start to focus on our breath.

See if you can breathe in through your nose and out through your mouth.

Can you imagine that you are a scientist investigating how humans breathe?

Imagine you are holding a magnifying glass up to the way we humans breathe so that you can see all the small details.

As you investigate you can just breathe normally in a way that feels good for you.

So firstly,

Can you notice what the air feels like as it enters your nostrils?

Is it warm or is it cool?

Can you pay attention to where the air travels after it enters your nose?

Perhaps you can feel it in your throat,

In your chest or even way down in your tummy.

And what about when you breathe out through your mouth?

What does the air feel like then?

Does it feel warm or cool?

Does the air make a sound as it leaves your mouth?

Spending a few more moments now breathing in whatever way feels good for you.

Continuing your investigation now,

Can you notice if your body moves when you breathe?

If it does,

Which parts of your body move?

Spending some time noticing your breathing is a great way to help you relax and get ready for sleep.

Can you take three nice deep breaths now,

In and out,

In your own time?

When you have finished,

Just continue to breathe normally.

Now as you breathe in,

Can you imagine a special soft white light flowing into your whole body?

As you breathe in,

This soft white light is traveling all the way down your arms to your fingertips and all the way down your legs to your toes.

It also fills your chest and your tummy.

This special soft white light helps you relax as it flows through your entire body.

Each time you breathe in,

You are being filled with relaxation and calm.

Let's take three more deep breaths in and out,

Really focusing on breathing in this soft white light and this feeling of relaxation.

Being a kid is super busy.

You have school,

Homework,

Sport,

Drama,

Music,

Friendships and hobbies.

Sometimes it can feel like there is so much going on in your life that it's hard to relax and fall asleep at night.

But sleep is so important for us.

Your body does all sorts of amazing things when you sleep.

Did you know that when you sleep,

You grow and your body and heart become stronger?

Your body also learns to fight off colds and other nasty bugs so that you can be strong and healthy.

Having a good night's sleep also makes it easier to learn at school.

Your memory is better and so is your concentration.

A good night's sleep also means you will have more energy to play with your friends and do all the things you love.

So let's spend some time now relaxing our whole body and our brain so we can feel calm and ready to drift off to sleep.

As you lie down in your bed,

Can you notice how nice it feels?

Does your bed feel soft and comfy?

Does it feel good to be under your doona or blanket?

Is your pillow nice and soft?

Now just noticing how your feet feel.

Do they feel warm or cool?

Are they tired from running around all day?

Are they happy to be still?

Relaxing your feet now.

Now noticing your legs.

Do they feel light or heavy?

Do you feel like giving them a wriggle or are they happy to be still?

Relaxing your legs.

Your tummy.

Can you take a deep breath in all the way into your tummy?

Feeling it become full with air and as you breathe out,

Can you notice your tummy relaxing?

Relaxing your tummy.

What about your chest,

The place where your heart and your lungs are?

Can you notice it move up and down as you breathe?

Can your chest relax a little each time it moves up and down?

How about your shoulders and your arms?

They have been busy today helping you write,

Draw,

Build,

Throw,

Catch,

Swim and even play an instrument.

Can you give your arms a little smile to say thank you for helping you out today?

Relaxing your shoulders and arms.

Focusing now on your hands and your fingers.

You may like to scrunch your hands up into a tight little ball and then let them relax.

You can do this a few times if you like.

Noticing now the feeling of your hands as they lay still beside you.

What about your face?

Can you relax your face?

It may feel a bit strange but see if you can relax your closed eyes,

Your eyebrows.

Can you relax your teeth and even your tongue?

Remember there is no right or wrong here.

We are just experimenting with relaxing our entire body in a way that feels good for you.

What about your brain?

Are there any thoughts or worries that you might like to let go of before you drift off to sleep?

Can you take a nice deep breath in and as you breathe out imagining all your worries drifting off into the night far,

Far away.

Let the moon and the stars take care of your worries for you.

You do not need them now.

Taking another nice deep breath in again and as you breathe out imagining any worries or concerns floating out into the night where they will disappear.

Can you feel your whole body warm and relaxed now?

Can you feel yourself sinking further into your bed?

The sun has set,

The stars are slowly coming out.

Somewhere in the world the moon is shining bright.

Here in your bed you are safe and warm.

You are relaxed and ready for sleep.

Sweet dreams to you.

Reviews

My children love this. It was a perfect way to introduce them to meditation.

I initiated my 7 year old daughter to IT tonight, and [of course] I started with one of your meditations 💜🤭 She started by answering your questions, and doing the breathing, then she went quiet and I realise she'd fallen asleep 😴
Thank you for everything you do 🌿🙏🤍

ALWAYS helps me fall asleep, your voice is so soothing! I highly recommend this. Sending love -A.A.💖

It was good it helped me go to sleep pretty quickly

Wonderful. Very helpful for sleep. Works every time.

Sends my 9 yr old to sleep quicky and soundly. 🙏 many many thanks

Fleur has such a soothing voice and my little one (7) and I loved the breathing in this one, then the gorgeous music that follows.

My son and I listen almost every night. It always puts him to sleep. ✌🏻

Zzzzzzzz oh 😬 sorry I fell asleep from your wonderful meditation

Thank you! My daughter who has been struggling with getting to sleep loved it and fell asleep easily tonight!

Absolutely sensational for my son thank you

Brilliant! It worked wonders 👍 thank you !

It put my daughter straight to sleep so I got some adult time!!

My 7 yo says it was so amazing and relaxing I loved it

Beautiful... this is absolutely amazing!!

Love the part about being a scientist, really was interesting.

Also very original in a recycled way..... if that makes any sense at all

Thank you for your time and this meditation

This was my 5 year old daughters first time with a meditation. I was not sure if it would do much. She was out by the time the music started! Thank you so much! 💗

Set little Joe up with headphones in bed, he’s been having trouble dropping off to sleep at night, when I went in to see him 40 minutes later he was sound asleep 👍👍👍
🙏

It was so nice that I don’t remember half of the meditation that I was listening to! Thank you! 😘

I like the medetation

This is great for my seven year old daughter and her busy mind and soul. Thankyou ♥️