Children’s Bedtime Meditation

Close your eyes and let yourself totally relax. Make sure you are nice and comfy and your body is in a really cosy place, lying on your mat under a blanket, nicely stretched out. Totally calm and relaxed. You are now going to focus on relaxing your whole body.

Relax your jaw, your chin,… your teeth, your throat,… the back of your neck, your whole head. Feel your whole head becoming heavy and dripping into the mat.

Now I’d like you to imagine that your mat is turning into a White Fluffy Cloud. Wobbly and soft, like a big delicious marshmallow. Let’s stay there a while…

Take a deep breath in and a deep breath out.

I want you to imagine and to feel that your body is becoming lighter. Your legs, your body, your head is getting lighter and lighter almost lifting of the mat…. almost floating now… Now you are going to become heavier, really use your mind. let your body become like a big stone, heave. Now let’s go again make your body lighter and lighter and lighter, this is easy isn’t it, lighter and lighter, floating off the mat, just with your mind…… and hover here a while…. and now land back on the mat. And there you are, keep your eyes closed, notice the back of the head touching the mat, your shoulders, your hips, and your legs. Notice where you are, right here and right now. The space you occupy. Your space, your place, here and now…. Keep your eyes closed… stretch your arms up over head big breath in….. and as you breathe out bring your knees into your body and come back to sitting.

Gently open your eyes.


Photo by Gabby K on

Published by Sophie Bickerdike

I came to yoga with a bad back and a full mind, lots of constant chatter, no different to anyone else... after 15 years of teaching... my mind still goes all monkey on me, the so called wild horses are still there... but I have it under control, I am aware of it..... my body has never felt so strong... yoga really solves so much...mind body and soul...

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