Kids meditation for sleep & relaxation + how to try it

Kids meditation for sleep & relaxation + how to try it

15 juni 2021
Updated on 21 juni 2023
kids meditation for sleep

Not only adults can benefit from meditation. A kids meditation for sleep also helps young children to manage stress, experience more peace and sleep better.

Kids meditation for sleep | what are the benefits?

How often do you experience a bad night’s sleep because you were worrying about all kinds of things? The bad news you had to give to someone, the argument you had with your partner, or the anxiety about the presentation at the end of the week?

Putting things into perspective at night is difficult. Everything seems worse than it actually is and you just keep going over it in your head. As a result you have difficulties falling asleep and experience a less deep sleep. This makes you feel tired the next day and leaving you even more prone to worrying. Thus, the vicious circle continues.

It’s not just adults who suffer from this; children also lie awake worrying. Even very young children can experience a lot of stress. Due to the arguments their parents have, the things they feel they must do or major changes (for example, not being able to go to school because of corona).

A kids meditation for sleep can help children who have worries at bedtime and trouble falling asleep. Meditations help to:

  • Soften anxiety
  • Relax better
  • Improve falling asleep
  • Dealing better with emotions such as sadness or anger
  • Increase creativity and imagination

3x kids meditation for sleep & relaxation

We have added a new ‘moment’ to the Meditation Moments app: children's meditations. These children's meditations are specifically developed and composed for children. They are more like short stories that help children to relax and use their imagination in a calm and pleasant way. Suitable for children ages 3 and older.

Following are the titles:

  • The Magic Mirror – When looking in a magic mirror, what do you see? Feel the magical power within yourself.
  • Starry Night – Imagine you’re watching the stars at night. And you can pick your favorite one to make a wish.
  • The Magician – A story about you becoming a magician. Imagine what you would do if you had magical powers.

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How to teach your kids to meditate

1. Use tools

Merely putting a child on a meditation cushion and saying 'go meditate' doesn’t work. It's nice to have a 'tool' like a guided meditation, so that kids can really be guided into relaxation.

2. Create a safe space

Meditating can be a bit exciting at first. Therefore, provide a safe space where kids can lie down or sit quietly and feel relaxed, with a blanket, soft pillows and their favorite stuffed animals. This can be in their own bed, but also in another safe space.

3. Make it a nice ritual

Meditation is most effective when done regularly. Make meditation in the evening a nice evening ritual so that in the end it almost feels crazy not to meditate before going to sleep. A regular evening ritual is important to relax and ensure that you sleep better. You can turn on a pleasant kids meditation for sleep or talk to each other about your day.

4. Meditate together

Meditation is a great way to end the day together. Turn it into a peaceful moment that you share with each other every evening. For children, seeing = doing. If they see you closing your eyes, they are more likely to do the same.

5. Be persistent

If you really push children to do something, it won't work. But it makes a lot of sense if they show some resistance. Trying to cope with change can be hard on anyone, especially children. Just don't give up if meditating in bed at night doesn't work right away. Try something else like playing a guided meditation while brushing your teeth, while your kids are taking a bath or when you are tucking them in. They don't have to listen to it in silence; if you play it every night they will get used to hearing the meditation.

6. Remember that a child is a child

There is no rule that meditation must be done on a cushion and requires silence. It can also be done playfully. Is it difficult for a child to lie or sit still? Sometimes it helps to be a little crazy before starting the meditation, and dance or jump around a bit.

7. Practice breathing exercises

Breathing is an important part of meditation. Paying close attention to your breathing can help you relax better. To practice good abdominal breathing, have your child place a stuffed animal, a pillow or his/her hands on their stomach. This way they will be conscious about their belly going up and down.

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