Yogi Beans Rainbow Nidra

Using the colors of the rainbow (and the chakras), children will be guided through a gentle yoga nidra using colors and imagery to help them relax their bodies and soften into a deep and peaceful night's sleep.

Music credit: bensound

Transcript

Hello friends,

This is Lauren with Yogi Beans.

We're going to go on a rainbow journey.

You want to be lying comfy in your bed,

And make sure all your pillows and stuffed animals are just the way you want them,

And that your lights are nice and dim.

Now,

The first thing we want to do before we get started on our journey is to make sure the muscles in our body are nice and relaxed.

To do this,

We're going to do a little exercise I call Tighten and Release.

And we can do this while lying in your bed.

Lying on your back,

I want you to make fists with your hands and tighten all the muscles in your body when I say tighten.

So we'll try that.

And then when I say release,

You're going to release and relax everything.

Here we go on the count of three.

One,

Two,

Three.

Tighten,

Tighten,

Tighten.

And release.

You may even want to make a sound when you release all the muscles.

We'll do that two more times together.

On the count of three,

You'll tighten making fists with your hands and toes,

And then you'll release.

One,

Two,

Three.

Tight,

Tight,

Tight,

Tight,

Tight.

And release.

Last time now.

One,

Two,

Three.

Tight,

Tight,

Tight,

Tight,

Tight.

And release.

Now that we've told our body to relax,

It's time to bring our attention to our breath.

I'd like you to take your hands,

Or maybe you could even take your favorite stuffed animal,

And place your stuffed animal or your hands right on top of your belly button.

Together,

We're going to breathe in all the colors of the rainbow.

Our first color of the rainbow is red.

You'll want to breathe red right into the bottom of your spine.

Here we go.

Inhale,

Red.

Exhale,

Red.

Imagine a bright red,

Like an apple or a fire truck.

The color red makes you feel safe and secure.

The second color of the rainbow is orange.

You're going to breathe orange right into your hips.

We'll inhale,

Orange.

Exhale,

Orange.

A vibrant orange,

Like a pumpkin or a carrot.

The color orange reminds you that you are creative and playful.

Now,

Let's take a big breath of the color yellow.

You're going to fill your belly up with the color yellow.

Inhale,

Yellow.

Exhale,

Yellow.

A beautiful bright yellow like the sun.

The color yellow makes you feel strong and powerful.

Now we're going to move on to the color green.

You're going to breathe green right into the center of your heart.

Inhale,

Green.

Exhale,

Green.

A radiant green,

Like a freshly mowed lawn on a spring day.

The color green reminds you that you are loving and kind.

After green,

We find ourselves in the color blue.

You're going to send the color blue right into your throat.

Inhale,

Blue.

Exhale,

Blue.

A brilliant blue,

Like a clear sky.

The color blue reminds you to tell the truth and speak honestly.

Now we're floating through the color indigo.

Feel the color indigo right in between your eyebrows.

Inhale,

Indigo.

Exhale,

Indigo.

A glowing indigo,

Just like a juicy plum on a hot summer day.

The Cutler Indigo is here to tell you that you are a good friend.

The last color of the rainbow is the color purple.

The color purple is going to be right at the top of your head.

You'll inhale purple.

Exhale,

Purple.

Imagine you're wearing a glowing purple crown.

The color purple reminds you that you are aware,

Present,

And connected to everything around you.

Now we've breathed in all the colors of the rainbow.

Always remember that all of these colors live inside of you all the time.

Let's take a few deep breaths and see the entire rainbow in your mind.

Inhale,

Inhale.

Exhale,

Exhale.

Inhale,

Inhale.

Exhale,

Inhale.

Exhale,

Inhale.

Now we're going to take this rainbow and we're going to shine this rainbow all over our body so our entire body feels relaxed and at peace.

All you have to do is listen to my voice and your rainbow will move with you to each body part.

We're going to start with one side of our body and it doesn't matter which side you choose as we're going to do both.

So choose a side and imagine our glowing rainbow is shining on your big toe and all the other little toesies.

Now that rainbow is sliding up your foot and it's shining on your ankle.

The rainbow is shining on your lower leg.

The rainbow is floating on top of your knee.

And now our beautiful rainbow is sitting on top of your thigh.

The rainbow is on your hip.

Now it's on the side of your body by your ribs.

The rainbow is now on your shoulder.

It floats down your arm.

Now the rainbow is on your elbow.

Now the rainbow is on your hand,

Your thumb,

And that rainbow is shining on all the other fingers of your hand.

Now let's take our glowing rainbow and move it to the other side of our body.

Our beautiful rainbow is shining on the other big toe and all your other little toesies.

It's shining on your foot.

It floats up to your ankle.

It's on the bottom of your leg.

Now the rainbow is on top of your knee.

The rainbow is floating on your thigh.

The rainbow is on your hip.

And it now floats up the side of your body by your ribs all the way up to your other shoulder.

And then the rainbow floats down your arm.

The rainbow is on top of your other elbow.

Now the rainbow is on your wrist.

The rainbow is floating on top of your hand,

Your thumb,

And all the other fingers on your hand.

Now let's take the rainbow to the front of our body.

The rainbow is glowing on both of our feet.

Our legs.

Now the rainbow is right on top of our belly button.

The rainbow is shining on your chest.

On both shoulders.

The rainbow is floating on your neck.

Your chin.

You feel the rainbow shining on your mouth.

The tip of your nose.

Both cheeks.

Your ears.

And your eyes.

You can feel this beautiful rainbow glow on your whole face.

And at the very top of the head where we had our purple crown.

The light of this radiant rainbow pours into your whole body.

From the crown of the head to the tips of your toesies.

And then back up from the tips of the toes to the top of the head.

Your whole body feels at peace.

And is ready for sleep.

Sweet dreams my friend.

Thank you for watching.

Thank you for watching.

Thank you for watching.

Thank you for watching.

Thank you for watching.

Thank you for watching.

Thank you.

You You You You You You

Reviews

So sweet! Im a 43 year old mother of one. I found this to be so simple and enjoyable, even for myself. Thank you!

One of our kids favorite!!!

Lovely my granddaughter fell right to sleep 😴🥰💕 Namaste 🙏

Cooooooºoooooooºooooooºooooooooºooooooool

It makes me feel happy🐶

💖💖💖💖💖👁👅👁 The music was a bit loud (maybe it was cuz I had headphones in.) Over all I loved it!!!

i liked it and I'm 62! good easy practice. simple words and instructions for little ones to understand. thanks

My 7 yo daughter says ‘it was so amazing. It was the best meditation I’ve ever heard in my life so far! I could never get to sleep without it. Thank you for it.’

This is amazing!

Edit: I came back to update this to 5/5. The music is great! Much better than my first listen. Listened with my 8 year old and he followed all the prompts with ease and was asleep by the middle of the music part. Following the rainbow through the body is genius.

Original review: I loved the guided part and will definitely share with my son. I was excited to see a yoga nidra for kids. Thank you! The music was too loud and drums too jarring for me at the end.