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MeditationKids | Goodnight, Ages 9-12

Kids | Goodnight, Ages 9-12

Like switching off a light, help kids to gently switch off different parts of the body before bedtime.

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Hi, my name's Andy. So make sure you're lying down, that you've done everything you need to do and you've got everything you need for the night. Make sure you're lying down comfortably, ideally flat on your back. And I'd like you to begin by taking a nice, big deep breath, breathing in through the nose and out through the mouth. As you breathe in, just imagining the body taking in lots of fresh air for the night ahead. And as you breathe out, just getting rid of all that old air from the day, just feeling the muscles relax as the body sinks down into the bed. Just another time, breathing in through the nose and breathing out through the mouth. And as you breathe out, just closing the eyes and just letting the breath return to normal. And we're just gonna do a quick exercise. It'll help you, help the body relax, and move towards sleep. Just gonna imagine switching off different parts of the body. Don't need them again until the morning. So starting on your left side, we're gonna start down at the toes and work our way up to the head. Starting with the small toe on the left foot. And we just imagine in our mind just switching it off so it goes to sleep. And then the next toe and the next and the next and then the big toe. And then imagine the left foot just switching off, falling asleep. The left ankle. Bottom half of the left leg. Left knee. The top half of the left leg, all the way up to the waist. And then the same with the right leg, so starting with the small toe on the right foot. And we just switch it off. And then the next toe, then the next, and the next, and then the big toe. Imagining the right foot and just switching it off. The ankle and the lower half of the right leg, just switching it off. Then the knee and the upper half of the right leg, switching it off. So everything from the waist downward being heavy, relaxed and asleep for the night. Now I do the same with the stomach. Just switching it off. And the lower back, just switching it off. The middle of the back, switching it off. And the upper back. Switching it off. And the shoulders, let go to sleep. Just moving the attention to the left arm. Top half of the arm, just switching it off. Lower half of the arm, switching it off. And just switching it off. Small finger, off. Next, then the next, then the next. Then the thumb. The whole left side fast asleep now. So move your attention to the right side. The right arm, just switching off the top half of the arm. Bottom half of the arm. switching off the hand and starting with the small finger, then the next then the next then the next...


Duration3-9 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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