Inner Space : A Bedtime Yoga Nidra Meditation For Kids

Just like astronauts explore outer space, this meditation is made to help you explore your inner space. You'll start by sensing shapes, colors and sounds in the room and then move into noticing feelings inside you, like the sensations of your body and breath, warmth and coolness. This kid-friendly, bedtime practice is based on the teachings of iRest yoga nidra and provides a welcoming way to prepare for sleep.

Image credit: Julie Lucas

Transcript

Just like astronauts explore outer space,

This meditation is made to help you explore your inner space.

First,

You'll practice noticing things outside your body,

Like the room or the space around you.

And then you'll see what it's like to notice feelings that are happening inside you,

Like the movement of your body and your breath.

If you haven't already,

You could find a spot to sit or lie down,

Somewhere that feels cozy and comfortable,

Somewhere you can rest for a while.

Once you're there,

Take a look around your space as if this was the first time you've ever been here,

Noticing colors and shapes.

Is there something green where you are?

Something brown?

Do you see something blue?

What about sounds around you?

What can you hear?

Are there noises off in the distance?

Or sounds close by?

Maybe you can even hear yourself breathing.

Is there a scent in the room?

Do you smell anything?

And notice what's beneath you.

Is the surface soft or hard?

Smooth or fluffy?

Now that you've noticed what's all around you,

You might begin to notice what's here in your inner space.

You can do this with your eyes open or closed.

Our first stop on the journey is your very own heart.

If you like,

You can bring one or both of your hands to the center of your chest.

As you feel into your heart space,

Think about all the people that you love and that love you.

People in your family,

Your friends,

Maybe animals or pets.

Notice what it's like to feel all that love.

Maybe it feels like your heart is smiling.

Notice if there is a special wish your heart wants to share.

It could be a wish for yourself,

Or it might be a wish for someone else,

Or a wish for the world.

Take a little time here to feel the love in your heart and what wish it might want to share.

Letting your arms and hands rest back down.

Our next stop is your inner glow.

At least that's what I call it.

Your inner glow is what it feels like in your body when you are comfortable and relaxed.

To feel your inner glow,

It's helpful to start with a picture from your memory or your imagination.

Is there a special place,

One that you can either imagine or remember,

That when you think of it,

You feel really good inside,

Happy and safe,

Really comfortable?

It might be a special place in nature,

Or it might be a place where you can just be with the people that you love.

Whatever this place is,

Imagine that you're there right now.

Picture yourself there in your imagination.

Take a look around using all your senses.

Notice what you see,

What you hear.

Are there smells or tastes?

Let your whole body feel what it's like to be in that place right now.

What does it feel like in your body?

Maybe it feels soft or warm,

Maybe tingly or still.

The feeling might be all spread out or in one spot.

For everyone,

This inner glow can feel different.

What's this feeling like for you?

This feeling is your inner glow,

Or you can call it whatever you like.

You could call it home base or your peaceful place.

Anytime you like,

You can call up this image in your imagination and remember how wonderful it feels to be in this place.

You can return to this feeling in your body again and again.

It's yours.

If you want to,

You can bring this glow,

This peacefulness with you as we begin to notice sensations in your body.

Because that is the next stop on our journey to inner space.

We're going to notice feelings in your body,

Starting with your mouth and moving all the way down to your feet.

If you start to feel sleepy at any time,

That's okay.

Just let my voice fade into the background and let yourself fall asleep.

From here,

Begin to notice feelings in your mouth.

Can you be curious as if this was the first time you've ever noticed feelings in your mouth?

Maybe you can feel tingling or warmth in your lips,

Or maybe not.

Either way is okay.

How about your tongue?

Can you notice what your tongue feels like?

How about the inside walls of your cheeks?

Feel your whole mouth.

Notice anything that you feel there.

And your nose.

Maybe you can feel the air moving through your nostrils,

Air moving in and out of your nose.

Try feeling one nostril on its own,

And then the other.

Feel your whole nose.

And then your ears,

The inner tubes and outer folds of both ears.

Can you feel your ears listening?

And how about your eyes?

Can you feel both eyes soft and resting?

Feel your eyelids,

Your eyebrows,

And your forehead.

Your whole face,

Mouth,

Nose,

Ears,

And eyes.

The top of your head,

The back of your head.

Your whole head as one feeling.

Feel your neck and your shoulders,

Traveling down into your arms,

Feeling both arms,

And then your hands.

The palms of both hands,

Your thumbs,

And all your fingers.

And then the trunk of your body.

Notice feelings in your chest and your ribs,

Your belly and your back,

Your whole back,

Your bottom,

Both hips.

Notice feelings in your legs,

Your knees,

Ankles,

And all your toes.

Feel your whole body,

The front side of your body,

The back side of your body,

One side body,

And then the other.

Feel the entire body from head to toes,

Toes to head.

And see if you also notice your breath gently moving your body.

Can you feel how your breath moves in and out all on its own?

Nothing you need to do.

Breath coming in all by itself.

Breath moving out all by itself.

And remembering your inner glow,

Feelings of peace and comfort,

All the while,

Breath moving in,

Breath moving out.

And then come back to the feeling of your breath moving at your nose.

The air flowing in and out of your nostrils.

It might feel a little tickly or smooth,

Warm or cool.

Just notice.

Then choose one nostril to feel.

Even though you're breathing through both,

See if you can notice the feelings on one side,

The side you've chosen.

Breath coming in,

Breath going out.

Then switch and notice the other nostril.

Even as you breathe through both sides,

Notice feelings in this side.

Now feel the breath moving through both nostrils at the same time.

Keep following your breath as it enters and leaves your nose.

And if you like,

You could count a few rounds of breath like this.

Breathing in one,

Breathing out one.

Breathing in two,

Breathing out two.

Breathing in three,

Breathing out three.

Yeah,

If you want to,

Try counting a few on your own.

Let the counting fade away.

Be with your body breathing all by itself.

Simple,

Easy breath.

And then see if you can find a place in your body that feels warm,

Warm like a sunny day.

Maybe it's the warmth of your belly or your legs or somewhere else.

And then find another place in your body that feels cool,

Like a cool breeze.

Notice where you feel a sense of coolness in your body.

It might be your forehead,

Your nose,

Or somewhere else.

And if you want to,

You could feel the place that feels warm one more time.

And then come back to the place that feels cool.

And try feeling warm and cool at the same time.

Feel warm and cool all at once.

Notice how that feels.

Nice.

And next,

See if you can remember a time that you felt really happy,

Really happy and glad.

Maybe something that made you want to do a happy dance.

Letting that memory come,

And notice what it feels like when you're happy and glad.

Maybe you see yourself smiling or laughing,

A feeling of joy.

Where do you notice this feeling of happiness in your body?

Do you feel it in your face?

Maybe in your chest or your belly?

What does it feel like?

Is it warm or like butterflies?

Maybe you feel your eyes shining or your heart smiling.

See if you can let these feelings grow and spread through your whole body.

Maybe out past the edges of your skin and into the space around you.

Shining this happiness like the sun out in all directions.

From your inner space out into the space around you.

Shining out in front,

Back behind,

Out to the sides,

Above and below.

Shining from deep in your center,

Way out beyond this room even,

Into the outer space.

Once again,

Feeling your body breathing,

Breath flowing in,

Breath flowing out,

All on its own.

Maybe you feel a quietness or a stillness that's here.

Even as feelings come and go,

Even as memories and thoughts come and go,

Maybe you can feel that there is a peacefulness,

A stillness that is always here.

Even as your thoughts and feelings change,

How they come and go within this open,

Peaceful stillness that's always here.

And then we'll come back to where we started at the heart.

Remembering that wish of your heart,

The wish for yourself,

For someone else,

Or that wish for the world.

Feel the love in your heart and what wish it wants to share.

And then one more time,

Feeling your inner glow,

That feeling of ease and safety,

That feeling you can call up anytime,

Noticing how that peace feels in your body.

Resting here as long as you like,

Drifting off to sleep as it comes,

Nothing you need to do,

Just being here,

Quiet and still,

Knowing that when you are ready to move or to awaken from sleep,

That this peacefulness and inner glow will come with you.

For now,

Just being here,

Resting and quiet,

Letting sleep happen all on its own.

Just this,

Feeling connected to your inner glow,

To your inner space and the outer space,

Everything just as it is.

And ending this practice with one round of breath together,

Breathing in and breathing out.