Night-time Wind-down Meditation

Many moms ask about how to get their kids to bed at night.  I’ve taught several seminars on transitioning a kid from a shared family bed to their own bed, but thought it would be helpful for you to hear about a night time wind down meditation I do with my son.

Sometimes kids don’t know how to get calm, so it helps to do calming things at night that help guide them into a calm state.  We have our own routine that consists mostly of reading for at least a half hour, a prayer, and kisses and hugs.  Depending on my son’s mood on a given evening we may decide to burn energy with high-activity fun before we read, a warm bath, or lengthening or shortening reading, but the basics stay the same.  The key is to be consistent, so your child learns there are reliable cues for bedtime.

In addition to establishing a wonderful bed time routine, here is a meditation you can do with your child.  Recite the following calmly and softly with lights out, or with a nightlight or candle if your child is afraid of the dark.  Just make sure to not leave a candle burning at night without you there!

“We had a beautiful day today. (You might mention the fun things you did together today).
Now it’s night time and we feel calm and relaxed.
Breathe deep, in and out one.  (Breathe and out with them).
Breathe deep, in and out two.  (Breathe and out with them).
Breathe deep, in and out three.  (Breathe and out with them).
Ah, that feels nice.  (Pause).

Now your head feels heavy. (Touch the top of their head).
Your forehead is relaxed. (Touch their forehead).
Your eyebrows hang loose. (Touch each eye brow).
Your eyes are closed softly. (Touch each set of eye lashes lightly).

Breathe deep, in and out one.  (Breathe and out with them).
Breathe deep, in and out two.  (Breathe and out with them).
Breathe deep, in and out three.  (Breathe and out with them).

Your nose is just perfect. (Touch that cute nose lightly).
Your jaw is light and loose. (Touch both their cheeks by their jaw bone).
Your tongue just barely touches the back of your teeth, and your lips are calm. (Touch their lips lightly).
You release your neck (Touch their neck).
Your shoulders relax.  (Touch both shoulders).
Your arms hang lazily.  (Run your hands lightly down both arms).
Your hands are open to good dreams.  (Run your hands down their hands and fingers lightly).

Breathe deep, in and out one.  (Breathe and out with them).
Breathe deep, in and out two.  (Breathe and out with them).
Breathe deep, in and out three.  (Breathe and out with them).

Your heart feels full of love because I love you so much, and so does [name family members or friends].
Your belly is calm and feels nice, and you breathe deep.

Breathe deep, in and out one.  (Breathe and out with them).
Breathe deep, in and out two.  (Breathe and out with them).
Breathe deep, in and out three.  (Breathe and out with them).

Your legs feel loose and free.
Your feet are just perfect.

Breathe deep, in and out one.  (Breathe and out with them).
Breathe deep, in and out two.  (Breathe and out with them).
Breathe deep, in and out three.  (Breathe and out with them).

And now it’s time to relax.  Sweet dreams. (Give a little kiss and hug, but don’t make them get up nor out of bed).” – Robyn Cooper

It may take several times for your child to settle down as you are doing this little meditation with them.  If you don’t meditate with your child now, the concept will be new for him or her.  Give it time.  Meditation is a wonderful way for you both to relax at night and get in the mood for sleep.  Of course, I recommend you do leisure reading and prayer beforehand, and use this recitation as the final step.

Let me know what you think, and if, after trying this meditation a few times, it helps with your night time routine.

Love, Robyn Cooper

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