bedtime calm for kids

About this practice

use before bed to help your child relax A guided session of about 8 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00close your eyes gently
2. 0:01take a deep breath in, and let it out slowly
3. 0:03now, feel your feet on the bed
4. 0:06inhale, and imagine a soft cloud above you
5. 0:10exhale, and let the cloud hug you
6. 0:15listen to the quiet hum of the room
7. 0:21inhale, and feel the bed beneath you
8. 0:28exhale, and let your body sink into the bed
9. 0:36now, think of a favorite toy or stuffed animal
10. 0:45inhale, and feel it's warmth
11. 0:55exhale, and let it comfort you
12. 1:06if you hear a noise, like a dog sighing, let it pass
13. 1:18inhale, and focus on the noise
14. 1:31exhale, and let it go
15. 1:45now, think of a warm, sunny day
16. 2:00inhale, and feel the sun's rays
17. 2:16exhale, and let the warmth fill you
18. 2:33if you're feeling a little tense, take a deep breath
19. 2:51inhale, and let the tension flow out
20. 3:10exhale, and let go
21. 3:30now, imagine a cup of tea, steaming gently
22. 3:51inhale, and feel the steam's warmth
23. 4:13exhale, and let the steam comfort you
24. 4:36when you're ready, take one more deep breath
25. 5:00inhale, and feel the bed's support
26. 5:25exhale, and let your body relax
27. 5:51when you're ready, open your eyes
28. 6:18take a moment to feel the peace
29. 6:46and now, you can drift off to sleep

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.