Tools to Help with Sleep: Guided Meditation

Tools to Help with Sleep: Guided Meditation

Instructions

Have your child come to a comfortable position, either sitting or lying down. Use pillows for added comfort. Read this slowly and allow for some silence and pauses.

  • Come to a comfortable seated position.
  • Bring your attention to your feet and your legs.
  • Notice the feel of the pajamas, gown or blankets on your legs and feet.
  • Think about how your legs and feet help you to stand strong. And how they provide you with strength and support.
  • Feel a sense of gratitude for all that your legs help you do.
  • Next, bring your attention to your arms and hands.
  • Notice any sensations like temperature, clothes touching, vibrations or tingling.
  • Think about how your arms and hands help you hug the people you love.
  • Think about other things they help you do, such as draw and write.
  • Next, bring your attention to your back and your shoulders.
  • Think about how they help you lift and carry objects that are important for you.
  • As you send your shoulders and back gratitude, try and relax them. A reminder to be gentle to yourself.
  • Now, bring you attention to your unique and beautiful face.
  • Try and relax the muscles in your face. Gently smile and feel the tension in your face ease.
  • Your eyes help to show a special light you have inside you. Your smile is unique and like no one else’s.
  • Now take a deep breath in through your nose and breathe out through your mouth as you feel a sense of gratitude for your ability to breathe.
  • When you’re ready, take another deep breath and feel a sense of calmness wash over you.

Body Sensing Practice

  • As you rest here, bring your attention to each part of the body.
  • Notice your face, relaxed.
  • Notice your chest, relaxed.
  • Notice your shoulders, relaxed.
  • Notice your belly, relaxed.
  • Notice your left arm, relaxed.
  • Notice your left hand, relaxed.
  • Notice your right arm, relaxed.
  • Notice your right hand, relaxed.
  • Notice your hips, relaxed.
  • Notice your left leg, relaxed.
  • Notice your left foot, relaxed.
  • Notice your right leg, relaxed.
  • Notice your right foot, relaxed.
  • Notice your whole body together, relaxed.

Additional resources

Visit chop.edu/IH-resources for more.