This is Yoga Kidra,
Yoga Nidra for kids.
Let's start by lying down in the natural position that you usually fall asleep in.
On your back,
On your side,
Pillows,
Blankets,
Stuffed animals.
Set the scene for your relaxation by turning down the lights and getting super comfortable.
When you feel ready,
You can close your eyes and start to feel the surface beneath you.
Feel the clothing on your skin,
Perhaps the sheet,
Blanket,
Or pillow comforting you from all sides.
Let's take five slow deep breaths,
Trying to make each exhale a little bit longer than the one before it.
When we get to zero,
Our bodies will be fully relaxed.
Five.
Four.
Three.
Two.
And finally,
The slowest sleepier breath of all,
One.
There.
Now we're relaxed,
Calm,
And possibly already starting to feel a little sleepy.
Let's do a body scan to help our bodies relax even more.
When you hear me mention a body part,
All you have to do is think about that body part.
Nothing more.
Just think about that body part,
Where it is on your body.
And then when you hear me say another body part,
Think about that body part.
Are you ready?
Okay.
Let's begin.
Starting with your head,
Your whole head,
Your neck,
The front of your neck and the back of your neck.
Your right shoulder,
Your right arm,
Right hand,
Right fingers,
Left shoulder,
Left arm,
Left hand,
Left fingers,
Center of chest,
Belly,
Back,
Right leg,
Left leg,
Right arm,
Right foot,
Right toes,
Left leg,
Left foot,
Left toes.
And now the whole body.
Just picture your whole body being totally relaxed,
Warm,
And sleepy.
If you have already fallen asleep,
That's okay.
It's normal to fall asleep while practicing yoga nidra.
If you are doing this activity during the day,
You're ready to wake up again.
You can start feeling your body touching the surface beneath you,
The clothing and blankets touching your body.
And only when you're ready,
You may blink open your eyes.
I hope that this yoga nidra,
Yoga kidra,
Has helped you feel more relaxed,
Calm,
And ready for bedtime.
I'm going to let the music play quietly for a few minutes.
If you feel comfortable and ready to fall asleep,
Allow the gentle sound of the music to comfort your ears and help you drift off.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
And now,
I'm going to let the music play quietly for a few minutes.
