Sleep Meditation for Kids Meditation for Kids

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Center yourself in a circle of peace,
Feel love’s gentle touch in your soul.
Prepare yourself to go within,
Make renewal your goal.
PAUSE…
Think about the way you speak to yourself,
The language you hear in your head.
The words are likely different than those you select,
When talking to others instead.
PAUSE…
In life, we talk about love languages,
Meaning the way others’ gestures impact us.
But in a very real way, the words we use,
Create a pattern to which we adjust.
PAUSE…
If you tend to speak kindly, both inside and out,
Then your love language is already in place.
But if you’re snappish and dismissive, to yourself if not others,
Then it’s time for a change of pace.
PAUSE…
Think of the words you use most of all,
Then think about how they make you feel.
Though a harsh word here or there can be harmless,
A pattern makes the pain real.
PAUSE…
It’s no secret we’re usually hard on ourselves,
And there are times to be held to account.
Tough mental love isn’t the answer though,
Especially in generous amounts.
PAUSE…
Imagine having a secret code,
A list of words that buoy your spirit.
Using them often might change everything,
Making your self-love transparent.
PAUSE…
Maybe it helps to be reassured that you’re safe.
Or that your intentions matter most of all.
Perhaps you need to hear that your dreams have value,
And you’re worth loving just as you are.
PAUSE…
Whatever the message, if it makes you okay,
Practice saying what you need to hear.
The world may agree, or the world may not,
But it doesn’t matter if your own belief is sincere.
 
Take a deep breath and make yourself a promise, vow to be an encouraging voice.
Release that breath and feel the weight of that gift, the gift of compassionate choice.
LONG PAUSE…
Words are not just pebbles to toss around.
They’re not just vague placeholders.
The way you speak to yourself matters a lot,
Turning small stones into great boulders.
PAUSE…
By contrast, if you begin to cast sunshine,
Instead of repeatedly throwing shade,
The light you shine on a wounded soul,
Can make that grave pain fade.
PAUSE…
Once you’ve mastered being kind to yourself,
You can change things for others as well.
The words you send out into the world,
Can bring the troubled out of their shell.
PAUSE…
Just as your own self-talk makes you feel seen,
Like your presence is both required and enjoyed,
The gentle and caring things you say,
Can pull others back from the void.
PAUSE…
Though we often hear mixed messages,
Hear that love is what you do, not what you say,
If you align those goals and speak tenderly,
Your words make everything okay.
 
Namaste, Beautiful



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Take in a deep breath,
a breath that you inhale
slowly and deeply
so that the rich air 
fills you.

LONG PAUSE

And, as you breathe in,
feel the breath expanding
through you,
creating healing energy
and connecting all of you.

LONG PAUSE

Keep inhaling and exhaling
and envision the breath
gently touching all 
of your body.

LONG PAUSE

Now, as you continue breathing,
bring your thoughts to the present
and feel yourself
in the now.

PAUSE

In the present, 
feel your body
comfortably connecting 
with your bed,
sinking into it
with deep relaxation.

PAUSE

And as you deepen your relaxation,
imagine the cozy covers of the bed
separating 
and transforming into 
the softest petal of a flower.

PAUSE

The petal has a gentle aroma
that calms the soul
with each breath.

PAUSE

After a moment,
the petal safely lifts you
into the air
and suspends above your bed
before gently sailing out the door.

PAUSE

You nestle into the petal
and its luscious comfort
and enjoy the sensation
of flying slowly 
out into the world
while wrapped in the petal.

PAUSE

The moon shines brightly,
lighting your way,
as the petal rises
in the air.

PAUSE

Slowly, the petal 
continues to rise
until you’re surrounded by
a playground of stars.

PAUSE

Each star shimmers 
in the inky sky,
and you feel their
energy resonating
with you.

PAUSE

You take a moment
and notice that the stars
seem to play with one another,
shining messages and
dancing in the night sky.

PAUSE

You imagine dancing 
with the stars,
waltzing slowly
through the cosmos,
lights trailing
your every move 
like a shadow of diamonds.

PAUSE

Then, the stardust gathers
beneath the petal
and ever-so-gingerly
moves it along.

PAUSE

Gently, like the rudder 
on a rowboat,
the stardust
guides the petal
back into Earth’s atmosphere.

PAUSE

The petal floats downward
until you’re surrounded by
mountains standing tall
with the glimmer of the moon.

PAUSE

As the petal 
wafts toward the ground,
a tiny brook 
catches your eye.

PAUSE

The brook is small
and filled with stones
that sparkle like jewels 
in the moonlight.

PAUSE

As the petal descends,
it makes a cushioned landing
in the stream 
and begins gently moving
with the water.

PAUSE

Along the banks,
fireflies twinkle
and tease one another
as the petal 
continues to float
in the brook.

PAUSE

A bullfrog sounds
a mating call,
then splashes
in the water.

PAUSE

A symphony of cicadas
sing their songs
while the great horned owl’s hoots
cut through the dark with their own music.

PAUSE

Now, imagine a warm breeze
cradling the petal,
carrying it out of the brook 
and taking it away.

PAUSE

You feel comfort and trust
as the breeze steers
the petal.

PAUSE

After a few moments,
the petal sails back
into your room

PAUSE

The soft petal unfurls
and melts into
your luxurious bed,
leaving you a calmness
that wraps around you
just like the petal.

NAMASTE, BEAUTIFUL



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Close your eyes and stop the buzz,
The constant, inner chatter.
Though your mind is doing its best to help,
There’s a time when your thoughts must scatter.
 
PAUSE…
Night time is that sacred time,
A chance to pause and rest.
We all need a break from the give and take,
A block of hours away from the stress.
 
PAUSE…
Even when we love our lives,
The to-do list can be a tsunami.
An overpowering cascade of tasks,
That batters both mind and body.
 
PAUSE…
What’s more, we have expectations,
Strict requirements for perfect completion.
Little do we know, we’re chasing a myth,
Harming ourselves for no reason.
 
PAUSE…
Perfection is a room with no door,
A cold, unreachable place.
We spend years of our lives seeking it out,
To then be humbled when our efforts go to waste.
 
PAUSE…
Nothing in life can be perfect,
When each eye has its own view.
There is no ideal to suit every mind,
And no perception that’s truly true.
 
PAUSE…
We end up driving ourselves crazy,
As we chase what we think others want.
But just like us, they’re racing in circles,
Paying no mind to what we are or are not.

PAUSE…
Things feel so life-or-death sometimes,
Like the world will stop if we fail.
But failure is as unmeasurable as everything else,
So it’s useless to allow fear to prevail.
 
PAUSE…
Instead, we need to change our view,
To decide on our own kind of perfection.
It needn’t make sense to anyone else,
A bit like looking at your own reflection.
 
Breathe in and see yourself as only you can, your strengths, your quirks, your magic.
Breathe out and set that essence free, let the world know who you really are.
 
LONG PAUSE…
What might you do if you wouldn’t be judged,
If no one waited to rate your performance?
Would you find a new passion or take a new risk,
Or perhaps reassess your importance?
 
PAUSE…
The truth is, you can do those things.
You can chart a new path right this minute.
For the eyes you feel upon you all the time,
Only exist when the mind overruns your spirit.
PAUSE…
Freedom is the antidote to perfection,
The path to your own ideal world.
You can create your own utopia,
When you let your anxieties unfurl.
 
PAUSE…
Though it’s hard to know where they come from,
These fears show up in us all.
We want to fit in, to feel worthy and admired,
But instead end up scared and small.
 
PAUSE…
It seems so counterintuitive,
To go against the grain,
To throw out years of effort and worry,
In an attempt to relieve the pain.
 
PAUSE…
But that’s exactly what it takes,
To find your own perfection.
Adjust the bar to fit you best,
And set out in your own direction.

PAUSE…
Your life is indeed a marathon,
But in truth, there’s just one runner.
You’re forever poised to take the prize,
When you’re racing to steal your own thunder.

PAUSE…
You are your only competition.
You’re also your very best fan.
You have nothing to prove to anyone but you,
And you’re the only one in charge of the plan.
 
Inhale and think about what it means to be the person in charge of you.
Exhale and know you’re up to the task, that you can make your dreams come true.

LONG PAUSE…
Things can be different from here on out,
Old patterns can be changed.
You just have to agree to stop the chase,
To let expectations be rearranged.
 
PAUSE…
Imagine how liberating it will feel,
To step out of judgement’s way.
Each day can be measured with your heart’s ruler,
With no fear to lead you astray.

PAUSE…


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Close your eyes,
gently turning inward,
and allowing your energy
to focus just on you.

LONG PAUSE

Take a deep breath
and snuggle up
so you’re cozy
and comfy.

LONG PAUSE

Now, just allow your body
to let go,
to completely melt
into your bed
in total relaxation.

LONG PAUSE

As you relax,
your mind and body
find that space
where you can 
just be…
and it feels wonderful.

LONG PAUSE

Imagine standing 
on the black and white 
marble floor 
of a mysterious 
and magical library.

PAUSE

And in the library
are countless books–
floor after floor of books–
as high as you can see.

PAUSE

Pockets of sun stream through the library,
illuminating hidden collections of
ancient books.

The books pique your interest
with their secrets of life
and secrets of the past.

PAUSE

As you stroll through
the shelves,
titles of 
thousands of 
leather-bound 
books reveal themselves,
beckoning you to 
take a closer look.

PAUSE

After a few moments
of combing the stacks,
an elevator with an iron door
appears, and safely, you step into it.
 
PAUSE

Inside the elevator
you’re struck by its beauty–
all brass and white marble
with no buttons to push for floors;
the elevator just knows
where to take you.

PAUSE

The elevator stops on a floor,
and the doors open.
Curiously, you exit
and begin perusing the stacks,
eager to learn what wisdom they hold.
 
PAUSE

Walking through the shelves of books,
a light energy buzzes in you,
the energy of learning 
fills your soul.

PAUSE

A thick, brown leather book
with gold lettering 
and yellow, dusty pages
calls to you, 
and as you reach for it,
the book magically lifts off the shelf
and opens on a table 
where you can read it.

PAUSE

The yellowy pages
hold elaborate calligraphy
with vivid color images 
of royalty and faeries
and everyday men
from the sixteenth century..

PAUSE

Now, imagine the images
spring from the pages
and holographic characters
begin talking in Olde English
right in front of you.

PAUSE

Magically, you understand everything:
two sets of lovers quarrel,
a king complains about his daughter,
and a group of everyday men
try to put on a play
that is so bad, you have to laugh.

Shakespeare’s Midsummer Night’s Dream
comes to life before your eyes.

PAUSE

After a few moments, 
the images dissolve 
back into the book, 
and another book
flies off the shelf 
to you.

PAUSE

Before your eyes,
Galileo rises,
telescope in hand,
as he gazes at the stars.

PAUSE

Galileo is silent at first,
looking deep into the cosmos
that unfolds around you
with twinkling stars and 
swirling galaxies.

PAUSE

You see exactly what Galileo sees:
the full moon shining, Venus aglow, 
and Jupiter with its moons.
They all light up before you.

PAUSE

Then, Galileo puts down his 
telescope and feverishly 
scribbles something in a notebook.

PAUSE

Fascinated by his every move,
you try to read Galileo’s notes
and understand his calculations. 

PAUSE

Then something tells you sit back
and breathe, 
and while breathing,
you absorb Galileo’s knowledge naturally
like you were given a new lens 
to see the world.

PAUSE

The pages close, 
and the astronomer disappears
back into the magical book,
leaving you with
a joy from learning.

PAUSE

As you walk to the elevator,
you feel your soul
collecting the knowledge
from all the texts,
all the books in the library.

PAUSE


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With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 

LONG PAUSE

So let yourself fall,
Into the stream, 
The movement of breath in and out. 

Let yourself go,
And trust in the flow,
That weaves its way throughout. 

LONG PAUSE

Now see if you find,
What floats in your mind,
All those thoughts can release. 

Let them enter the stream,
Of your breath exiting,
And feel your inhale bring peace. 

LONG PAUSE

Each part of your body,
Relaxes and melts,
The tension has faded away.

What’s holding you up,
Is soft, yet firm,
Allowing you to be here today.

LONG PAUSE

Let gratitude fill,
Each inhale right now,
As time stands still for you.

You realize that now,
This moment right here,
Is all that exists and is true. 

LONG PAUSE

You’re filled with a wave,
Of freshness and love,
You see all the beauty around.

You see all the magic,
The energies collide,
You see that your life is profound. 

LONG PAUSE

So breathe in again,
And this time, smile wide,
Let all that’s been heavy dissolve.

You get to choose,
How you’ll live this day,
So choose to love and evolve. 

PAUSE

With just a single breath…
You can touch the space,
That pulses with magic inside. 

With just a single breath…
You can connect to,
All the Universe provides. 


Namaste, Beautiful



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Find that perfect spot
in your bed,
the one where
you feel the coziest 
and most comfortable. 

LONG PAUSE

Then breathe,
just take in 
slow, deliberate
deep breathes
that cleanse you.

LONG PAUSE

And with each cleansing breath,
allow the air to 
spread through your body,
relaxing and 
focusing your attention
on you.

LONG PAUSE

While continuing to relax,
give yourself permission
to let beautiful, magical dreams
come to you.

LONG PAUSE

Now, imagine your room
with the blinds or drapes closed,
and with a little pinpoint of light
peeking through.

PAUSE

The light fascinates you,
so you go to the window 
to explore it.

PAUSE

As you open the blinds,
imagine being gently swept
into a dream
where you stand above
a mountain landscape.

PAUSE

The mountain is laced 
with emerald green terraces,
cut into the mountainside.
They look like wide, green steps
in a staircase.

PAUSE

Gently, you descend on 
one of the terraces
and realize you’ve landed
in a rice paddy 
at harvest time.

PAUSE

Rice grows on each terrace,
and men and women
with bronze skin,
wide-brimmed straw hats
and focused expressions
harvest the rice.

PAUSE

The men and women speak
In a language like music
that you just naturally understand. 

PAUSE

As you draw closer,
a woman looks up at you
and bids you to come watch her
as she works.

PAUSE

You comfortably bend over 
and observe how she 
harvests the rice with intention.

Her curved knife smoothly
glides through the plant
as it separates
the golden grains from the main stalk.
 
PAUSE

You run your fingers
over the stalks
and are surprised 
by the coarseness
of the grain.

PAUSE

The woman then takes you
to large flat rock 
with tubes of bamboo
fastened on top; 
she hands you some 
stalks of rice.

PAUSE

Together, you thresh the 
rice stalks against the bamboo
and watch as the rice grains separate
and sprinkle 
like a shower of golden rain.
 
PAUSE

The woman gathers up the grains
in a basket,
and turns to look at you.
The soft expression
and hint of sadness in her eyes
tell you it’s time for you to go.

PAUSE

You fold your hands,
bow and thank the woman
before being magically transported 
back to your room.

PAUSE

You pause and take a breath,
making way for the next dream.

PAUSE 

Again, a tiny light
creeps through the blinds,
calling you to come see
the wonders behind it.

PAUSE

As you’re pulled into the dream,
you find yourself in a 
lush, tropical world 
with a majestic volcano
in the distance.

PAUSE

You marvel at the volcano 
as it spews 
a small amount of steam
like a locomotive
coming to a stop.  

PAUSE

Then, a river of lava 
courses down the 
side of the mountain
with mesmerizing hues
of orange, red and yellow
dancing as they descend.

PAUSE

The air hangs heavy with 
the smell of sulfur and salt
while molten lava 
shimmers and glows,
blazing a trail of change
down the mountain.

PAUSE

While watching the distant volcano,
nearby, you notice a man 
with wireframe glasses
kneeling down and 
grasping a handful of 
black, moist dirt.

PAUSE

He lifts his glasses 
and inspects the dirt carefully, 
and as he does,
a wave of understanding
washes over you.

PAUSE

The volcano is Mother Nature’s
tool for renewal,
tearing down the old landscape
and then rebuilding it
with rich and fertile ground
for more flowers, trees, plants
and beauty.

PAUSE



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