Headspace_logo_svg
Try for freeTry for free
MeditationKids | Sleep Tight, Ages 9-12

Kids | Sleep Tight, Ages 9-12

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

Try 14 days free
Share:

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Better mental health starts with Headspace

Hi, my name's Andy. So just take a moment to get comfortable. So lying down on your bed, lying down flat on your back. Arms stretched out. Legs stretched out. We're gonna start with three big, deep breaths. Breathing in through your nose, and out through the mouth. Each time you breathe out, I'd just like you to focus on that feeling of the body just relaxing, just sinking down into the bed. So breathing in through the nose, and out through the mouth. And then you can just allow the, the breath to return to its normal, natural rhythm. And just take a moment to feel your body against the bed. So, just wiggle your fingers. Just feeling your hands against the bed. Just wiggle your toes. Just feeling your feet against the bed. Just gently rolling, moving the, the legs. Just feeling your legs against the bed. Do the same with the arms. Just very gently moving them. Just feeling that contact against the bed. And even just the main part of the body. Just moving it very, very slowly. Just feeling the body settling in to the bed beneath you. Even with the head, just gently moving the head. Just feeling the weight of the head resting on the pillow. Now we're gonna begin by scrunching up our fingers and our toes, and squeezing them as hard as we can for a count of five. So scrunching up the fingers, the toes, and squeeze. One, two, three, four, five, and relax. So just let the hands go loose. Feet go loose. We're gonna do that again. So just wiggling the fingers. Wiggling the toes. Scrunching them up and then squeeze. One, two, three, four, five, and then just relaxing. So we'll do that one more time. Each time we relax, the body gets a little heavier, sinks a little more into the bed. Scrunching the fingers, scrunching the toes, and squeeze. One, two, three, four, five. And then just relaxing. So just allow the hands, the feet, just to lie there heavy on the bed. We're gonna do the same now, but with the arms and the legs. So squeezing, tensing the arms and the legs at the same time as hard as you can. Ready, and squeeze. One, two, three, four, five, and relax. Just letting the body go. And again, the arms, the legs. Just squeezing them as hard as you can now for one, two, three, four, five, and relax. Just let them go loose. Let them go heavy. Just sinking into the bed. One last time. And the arms, the legs, squeeze 'em as hard as you can for one, two, three, four, five. And then just let them relax. For the whole body now, just feeling very heavy. Just sinking down into the bed. Just imagine you're just sinking down further and further. Your body getting heavier. The eyelids. Just gently closing now. As the mind begins to drift, you can just...

Details

TypeMeditation
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.

    More about Andy
  • 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.

    More about Eve
  • 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.

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

    More about Kessonga
  • 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.

    More about Rosie
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed

Science-backed

Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.

Rachel

UK

Member-Icon-01

Changing my thoughts has allowed me to change my life.

Davide

London

Member-Icon-04

The stress and loneliness courses … taught me how to comfort myself.

Alicia

Canada

Member-Icon-03

Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.

Keri

UK

Member-Icon-02

Related to 'Kids Sleep Tight Ages 9 12'

More to explore

Beginning Meditation

Explore-More-Icon-02

Reframe Stress and Relax

Explore-More-Icon-01

New and Popular

Explore-More-Icon-03

Becoming a Mindful Parent

Explore-More-Icon-04
    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice