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MeditationKids | Sleep Tight, Ages 6-8

Kids | Sleep Tight, Ages 6-8

When it’s time for bed, use this exercise for kids to count down to sweet dreams.

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Hi, my name's Andy. So, just take a moment to get comfortable. Lie down on your back on your bed, body outstretched arms, out straight, legs out straight, and we're just gonna begin by taking three big, deep breaths, breathing in through the nose and out through the mouth. Each time you breathe out, just feeling the body, just relaxing into the bed. And then you can just let the breath go back to its natural rhythm. Just like you to begin by just wiggling your fingers. Just feel your hands against the bed beneath you. Now, just doing the same with the toes, just wiggling the toes, feeling your feet against the bed beneath you. And we're just gonna scrunch up the fingers and the toes. We're gonna hold them. We're gonna squeeze them as tightly as we can, just for a count of five, and then let them go. So, we're just gonna do that a couple of times. So, the first time, just scrunching up the fingers, scrunching up the toes and squeezing for one, two, three, four, five, and relax. Just let them go. Allow the body to breathe, just feeling the hands heavy, feet heavy against the bed. So, just one more time. Just wiggle the fingers, wiggle the toes, scrunch them up and squeeze, one, two, three. Four, five and relax your body. And each time the body just feels a little heavier. One last time, wiggle the fingers. Wiggle the toes and squeeze them as hard as you can. One, two, three, four, five and relax. So, just allowing the hands and feet just to rest on the bed now. So, we're gonna do the same now with the arms and the legs. We're gonna tense them up, squeeze them as hard as we can for a count of five. Begin the first one and squeeze, one, two, three, four, five, and relax your body. Now, each time you're relaxing you just feel the body getting a little bit heavier. We'll do it again. Squeeze the arms, squeeze the legs and squeeze. One, two, three, four, five and relax the body. We'll do it one last time. Squeezing the arms, squeezing the legs for one, two, three, four five and relax. So the whole body now feeling very heavy and sinking into the bed. I'd like you to imagine that you're just sinking into a very soft, fluffy pillow, just sinking down. The body is very heavy. Perhaps the eyelids just starting to close as you begin to allow the mind to just drift off. Just sinking down into the bed. Body relaxed, mind tired and allowing the mind to drift. And if you're still awake and you'd like something else to do we can just begin to count together. So, we're gonna start at one and we're gonna count to 100, silently, slow, steady. One, two, three, four, five, six, seven, eight, nine, 10, and just keep going on your own, just...


Duration2-6 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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