Welcome to a meditation for sleep for children.
Make sure that you're lying down and that you are warm and comfortable.
You might have a special toy with you or be snuggling up to someone you feel safe and relaxed with.
If you need to wiggle or wriggle or fidget then do this now.
And now take a really big deep breath in through your nose and sigh it out of your mouth.
A really big sigh.
Let's do that two more times.
Big breath in,
Sigh it out.
Big breath in,
Sigh it out.
Good.
Now close your mouth and breathe in and out of your nose.
Now raise your arms up over your head and stretch from the tips of your fingers to the tips of your toes.
Really stretch.
Hold it and relax.
Now I'd like you to give your toes a wriggle.
Wiggle them round lots and lots.
And now squeeze them tight like you're trying to make them into fists.
Hold them tight for five,
Four,
Three,
Two,
One.
And then relax your feet.
Now you're going to tense up all the muscles in your legs.
Point your toes and tense those leg muscles.
Hold it for five,
Four,
Three,
Two,
One.
And relax your legs.
Now tense the muscles in your tummy.
Squeeze them tight and hold them tight for five,
Four,
Three,
Two,
One.
And relax your tummy.
And now your shoulders.
Hunch them right up by your ears.
Hold them there for five,
Four,
Three,
Two,
One.
And relax your shoulders.
Next,
Make fists out of your hands.
Squeeze them as tight as you can.
Hold them in tight fists for five,
Four,
Three,
Two,
One.
And relax your hands.
Now your arms.
Tense all of the muscles in your arms.
Hold them straight down by the sides of your body.
Hold them tense for five,
Four,
Three,
Two,
One.
And relax your arms.
Last of all,
You're going to scrunch up your face as tight as you can.
Make an angry face.
Clench your teeth and screw up your whole face.
Hold it for five,
Four,
Three,
Two,
One.
And relax your face.
Now all of these at the same time.
Your feet into fists.
Tense your legs,
Your tummy muscles.
Hunch your shoulders up.
Make fists out of your hands.
Tense your arms and scrunch up your face.
Hold it for five,
Four,
Three,
Two,
One.
And relax.
Relax your whole body.
Put both hands onto your belly and start to take some really deep breaths.
Maybe you can feel your tummy move as you breathe in and out.
Big,
Deep breaths in and out of your nostrils.
Take three more deep breaths like this.
Now move your hands down by the side of your body and keep noticing your breathing.
Maybe now you can feel it coming in and out of your nostrils.
Maybe your body is starting to feel warm and heavy and sleepy.
Maybe it feels like you're sinking down softly into your bed.
Keep noticing your breathing in and out of your nose.
Keep noticing it until you fall asleep.
