Sleep Meditation for Kids Meditation for Kids

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It’s not their fault completely.
They don’t know what they don’t know.
But that doesn’t change the hurt you feel,
Or heal the wounds you don’t let show.

PAUSE…

If you’re closing your eyes on a painful day,
Reeling from someone’s thoughtless acts,
You can find relief and heal your wounds,
As you allow yourself to relax.

PAUSE…

The first step is to clear your mind,
To soothe it into silence.
Allow your body to unwind as well,
Prepare yourself for your own guidance.

PAUSE…

For as much as others’ actions can sting,
And as much as you may long to sting back.
You know that’s not the answer,
Nothing good comes from going on the attack.

PAUSE…

Instead, search your heart for forgiveness,
And all the compassion you can muster.
For those who lash out at others,
Usually hide pain in their bluster.

PAUSE…

Take a breath and remember who YOU are, a kind spirit inside and out.
Exhale that breathe and release your hurt, your pain, your doubt.

LONG PAUSE…

If we lose our anger along the way,
If we lose our fear and worry,
We end up stronger, better selves,
And life’s lines become less blurry.

PAUSE…

We rarely know another’s truth,
The reason one lashes out.
And even if we learn the story,
It’s not ours to speak about.

PAUSE…

Instead, we must take what we see,
And meld it with what we know.
We make sense of pain from the inside out,
Finding our reward in how much we grow.

PAUSE…

Inhale that sweet forgiveness, the mercy you show yourself and others.
Exhale the comfort of your humanity, send it to your sisters and brothers.

LONG PAUSE…

Imagine the power of this small step,
The transformation it might cause.
Then imagine multitudes doing the same,
The wave of energy that it draws.

PAUSE…

Our intentions can turn bad to good,
Can turn suffering into peace.
When we keep ourselves from striking back,
Our vibration will increase.

PAUSE…

Though it may seem you’re often on your own,
That fear is just a perception.
In fact, you’re linked to everything,
You belong without exception.

PAUSE…

To understand this bond is key,
Knowledge that others can miss.
But now that you know what you know,
There’s nothing keeping you from bliss.

PAUSE…

It’s no secret pain is a lesson,
An arrow pointing to what we must face.
And when others turn those arrows on you,
The very best response is grace.

PAUSE…

In this way, you can teach them,
As you teach yourself.
Your gift to you is a gift to them,
Even more powerful in its stealth.

PAUSE…

While there’s no promise tomorrow will be easy,
No assurance that others will be kind.
You’ll step into your day with new confidence,
Knowing your energies are aligned.

PAUSE…

It matters less what comes at you,
Than how you choose to react.
So if you remember that love always wins,
You can be mindful of your impact.

PAUSE…
It’s such an important lesson,
To use your powers for good,
To sidestep all of the ugliness,
And to reach out to the misunderstood.

PAUSE…

For they know not what they do to you,
They don’t let themselves zoom in.
So you must be the instrument,
Heeding the voice within.

PAUSE…

Though it’s always important to protect yourself,
And keep the malice at bay.
Knowing the safety your awareness ensures,
Is what makes you truly okay.

PAUSE…



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Do you know what’s in you,
What promise waits inside?
Can you give yourself the time to look,
To find the treasures where they hide?

PAUSE…

This type of digging is like no other,
the discoveries shimmer like fire.
Though the nuggets are smaller than the whole,
Their value is so much higher.

PAUSE…

It might sound strange to see yourself
As a hoard of wealth to be mined,
But if you consider the value of a life,
The price cannot be defined.

PAUSE…

The work is not for the faint of heart.
The process asks a lot.
We often toil for years and years,
Digging where ‘x’ marks the spot.

PAUSE…

But you are worth the effort,
And the gems you find a prize.
It’s hard to imagine avoiding the search,
For a fortune of such size.

PAUSE…

Clear your mind and try to remember where you buried your riches.
Steel yourself for the quest ahead, for the granting of your wishes.

LONG PAUSE…

You already have the tools you need,
To find the jewels within.
They may be rusty and awkward to wield,
But trust your instincts will kick in.

PAUSE…

Who knows why we hide these gifts from ourselves.
Who knows why we pretend we’re bereft.
Who knows why we don’t see what we can do,
Until there are so few options left.

PAUSE…

Though our struggles are not of our choosing,
Their meanings are often our choice.
We tell ourselves stories that just aren’t true,
And never question the voice.

PAUSE…

That’s why the digging matters,
Why we need to find the truth.
It’s not just about the life we live now,
But the folly of our youth.

PAUSE…

Breathe in and imagine those veins of gold, running through your soul.
Breathe out as you follow them where they lead, a joyful existence your goal.

LONG PAUSE…

How did they get there, you want to ask.
What creates these precious streaks?
The answer lies in our destiny,
Our essence shapes what we seek.

PAUSE…

We all see value differently.
We each choose what matters most.
But the meaning running beneath those aims,
Is what keeps us all afloat.

PAUSE…

Though we often lose our way,
The guideposts are always there.
They get buried beneath murky layers
Like the gold we long to share.

PAUSE…

So think of the search as sacred work,
A hunt for all we’ve buried.
For all of us, there comes a time
To reclaim the gifts we carry.

PAUSE…

Breathe in and feel the weight of your mettle, the strength that gets you through.
Breathe out and see how deep it runs, and how much it helps you do.

LONG PAUSE…

But what if it feels like too much toil,
Like you’ll never have the might?
What if you doubt what’s possible,
And see no purpose for the fight?

PAUSE…

The questions aren’t unreasonable.
In fact, they make perfect sense.
But they also mean you’re hiding your light,
Suffering at your own expense.

PAUSE…

So, what if you did things differently?
What if you stepped out into the light?
What if you saw your own riches,
Glimmering in plain sight?

PAUSE…

And what if, instead of covering them up,
You gathered your inner jewels?
What if you built a glittering new path,
And threw away all the rules?

PAUSE…

Inhale and push forward, inspired and free.
Exhale and keep going, aware of all you can be.

LONG PAUSE…

And as with all true veins of gold,
Your wealth flows down from above.
Sharing your fortune with all in your midst,
And enriching the earth with your love.

PAUSE…


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Lay your head down,

And close your eyes.

PAUSE…

Take a big, deep breath in,

Expanding your belly and chest.

And then breathe out,

Releasing the air,

And letting yourself melt into your bed. 

PAUSE…

Breathe here for a bit,

As you find the soft,

Slow rhythm of your breathing. 

PAUSE…

Breathe in,

Breathe out.

In,

Out.

Now see if you can imagine yourself,

Deep in the peaceful woods. 

PAUSE…

Feel the crunch of the leaves under your feet. 

PAUSE…

Listen to the gentle sounds of the breeze,

Running through the trees.

PAUSE…

Smell the fresh scents of damp grass and wood.

PAUSE…

Breathe in deep,

And anchor yourself here. 

LONG PAUSE…

Off in the distance, 

You can hear movement of the creek,

Trickling its water,

Winding its way through the forest

LONG PAUSE... 

You slowly begin to walk towards the creek,

Feeling the soft grass below your feet. 

PAUSE…

The bushes move with the sounds of life.

PAUSE…

The calls of the creatures are faint in the distance. 

PAUSE…

The woods are alive.

LONG PAUSE…

You soon arrive at the water,

And sit down on its soft banks. 

PAUSE…

Feel the coolness of the grass below you.

PAUSE…

The sun peaks in through an opening of the canopy,

Blanketing you in its warm glow. 

PAUSE…

Rest here at the side of the creek,

Letting the gentle rhythm of the water soothe you.

LONG PAUSE…

Rest deeper now,

Peaceful with the magic of the woods.

LONG PAUSE…


Sweet Dreams, Beautiful.



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Time to give yourself some space,
 
To fade into your dreams.
 
To still your mind, and slow your pulse,
 
And ease away from the shore.
 
 
PAUSE…
 
Close your eyes and imagine water,
 
The big kind, wavy and free.
 
Cast your gaze to the horizon,
 
Take in how vast the sea can be.
 
 
PAUSE…
 
Feel the movement of the waves within you,
 
Let the water’s rhythm take hold.
 
Remember that water is part of you,
 
Part of your body and your soul.
 
 
PAUSE…
 
Where could that water take you,
 
If you really gave it a chance?
 
What could you be seeing,
 
If you’d only join the dance?
 
 
PAUSE…
 
It takes a little bravery,
 
To put your boat upon the waves.
 
To pull away from what you know,
 
And sail toward distant caves.
 
LONG PAUSE…

Relax your shoulders, pull in a breath.
 
Follow the breath as it fills you up, then let it float away.
 
PAUSE…
 
Your boat trip can be simple,
 
A quick escape to solitude.
 
Or it can signal an adventure,
 
A change of all you know.
 
PAUSE…
 
You alone are captain.
 
You know what you need.
 
Don’t overthink, or wait too long,
 
Just decide and take the lead.
 
PAUSE…
 
Wouldn’t it be amazing,
 
To be bathed in sun and spray?
 
To glide atop the water,
 
Seeking nothing but your own way?
  
PAUSE…
 
Who knows what you’ll encounter,
 
As you listen to your soul.

Who knows who you’ll be when you return,
 
Having heeded your own call.
 
LONG PAUSE…
 
Hear the sound of oars in water, inhale their energy.
 
Feel the warmth of sunshine on your shoulders, exhale mindfully.
 
PAUSE…
 
Imagine peering into the water,
 
Gazing into its depths.
 
What truths swirl beneath the surface,
 
Waiting for you to come to grips?

PAUSE…
 
What have you been ignoring,
 
Or simply hiding out of view?
 
What can the water reflect back your way,
 
To help you start anew?
 
PAUSE…
 
Of course it is no accident,
 
That water is like a mirror.
 
It reminds us of our essence,
 
And assures there’s nothing to fear.
 
PAUSE…
 
Water goes wherever it chooses,
 
Forever forging its way.
 
How can you be like water?
 
What new path can you find today?
 
LONG PAUSE…
 
Breathe in from that knowing place, refresh your heart and mind.
 
Breathe out from a peaceful place, sinking deeper into self.
 
PAUSE…
 
The journey starts with just one step,
 
One choice to light the way.
 
So put that boat in the water,
 
Prepare to go where you may.
 
PAUSE…
 
Untether the boat from its moorings,
 
Step in and find your balance.
 
Grab the oars and start rowing,
 
Let your conscience be your ballast.
 
 
PAUSE…
 
Row in the direction that feels right,
 
Whether shore or open sea.
 
Fall into the rhythm of your toiling arms,
 
Keep your mind clear so you can see.
 
PAUSE…
 
Though it may feel like you’re running away.
 
The opposite is true.

You’re setting off on your own quest,
 
A voyage to discover you.
 
LONG PAUSE…
 
Breathe in with purpose, slow and deep.
 
Exhale with intention, easy and free.

PAUSE…
 
Move across the water,
 
Open and unbound.
 
Feel the earth breathe along with you,
 
Relax into the sound.
 
PAUSE…
 
The oars are like your arms now,
 
The boat your new foundation.
 
This world your mind has conjured,
 
Exists to aid your self-creation.
 
 
PAUSE…
 
Remember what you’re here for.
 
See the new you in your mind.
 
Row and row until you reach that truth,
 
Until you land on what you wanted to find.
 
PAUSE…


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Rest now,

As you allow your body to settle.

Let yourself fall into your bed,

And nestle into your favorite sleeping position. 

PAUSE…

Find your breath,

And let it rock you gently,

With its soft rhythms.

In,

And out.

In,

And out.

PAUSE…

Sink further into your bed.

Feeling all the tension release from your neck,

Your arms,

Your chest,

Your belly,

Your back,

And your legs.

LONG PAUSE…

Breathe…

And listen.

PAUSE…

Notice the calming tones.

PAUSE…

The soothing rhythms.

PAUSE…

The peaceful sounds.

LONG PAUSE…

Let them surround you,

As you sink in,

And immerse yourself in their sounds.

LONG PAUSE…

Breathe…

And sink in deep.

Safe,

And loved.

LONG PAUSE…

Namaste, Beautiful



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Breathe…
Gently into yourself. 

PAUSE

Slower, 
And slower, 
As your body begins to melt. 

PAUSE

Breathe…
And feel the waves of sweet air,
Fill your lungs, 
Your belly,
And travel slowly into every part of you.

LONG PAUSE

Observe your mind,
And the whirlwind of thoughts moving inside. 

PAUSE

Reach out and grab just one,
And hold it in your hands gently,
Like a fragile butterfly.

PAUSE

It flits its wings, 
Its colors mesmerizing you, 
Calling you to stay entranced in its world. 
But feel yourself pull away,
As your hands open to the sky,
And the butterfly,
Your thoughts, 
Fly away.
Far, far away from you,
Until you can’t see it anymore. 

LONG PAUSE

Come back into your body,
Watching the butterflies of thoughts,
Float away into the sky,
As you remain here,
Rooted in Mother Earth,
Rooted in yourself.

PAUSE

Feel the warmth of the earth,
Rise up inside of you,
Gently humming in your feet, 
Your calves,
Your thighs,
Your hips, 
You belly,
And then climbing slowly up your spine,
Melting you, 
Inch by inch. 

LONG PAUSE

Feel the warmth in your center,
Rising and relaxing your chest,
Your heart,
Your right arm, 
Your left arm,
Your neck,
Your jaw,
Cheeks, 
Eyes,
And the crown of your head.
Softening you,
Bringing you back home. 

LONG PAUSE

Come back into your body,
And feel the energy of the moment,
This moment,
Free you from the past,
The future,
And fill you with calm. 

PAUSE

Warm, blue tides of relaxation,
Wash over you,
From head,
To toe.
One with your body,
The power and magic embodied in you. 



Namaste, Beautiful



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