6 Simple sleep meditations for kids as a peaceful bedtime routine

Sleep is essential for children to grow, learn, and stay healthy. But it can be challenging for kids to get a restful sleep. That’s why sleep meditations for kids can be a great way to help them relax and drift off into a peaceful slumber. Here we’ll take a look at some helpful sleep mindfulness meditations specifically designed for kids, so they can drift off into dreamland with ease.

sleep meditations for kids

Benefits of meditation for children’s bedtime

Sleep meditation has been proven to be an effective way to help kids de-stress and unwind at the end of a busy day, leading to better sleep.

It helps kids relax their bodies and clear their minds so that they can drift off into a peaceful sleep. Kids who practice bedtime meditation can look forward to enjoying more restorative rest, as well as improved focus and concentration on tasks the next day.

Bedtime can be a difficult time for kids. Their young minds are often full of wild imaginings, and sleep is the last thing they want to do. But establishing a routine for sleep meditation can make that time much smoother for both parent and child.

Although this process might feel frustrating or difficult children are naturally curious, so teaching them how to meditate is a great opportunity for building resilience.

Additionally, sleep meditation encourages mindfulness and introspection which allows children to foster skills such as self-regulation and emotional intelligence. By teaching kids how to recognize their own thoughts and feelings, they are equipped with the tools they need to handle difficult situations in their lives – both big and small – in healthy ways.

It is important to create an environment that your child has helped make in order to establish trust. It may be tempting to try and be overly organized when it comes down to bedtime routines with your kids, but having them take part in making it will make their bedtime much less stressful overall. By using calming exercises such as sleep meditation your child will anxiously await their regular bedtime routine no matter what mood they are in come nighttime.

5 Sleep meditations for kids

1. Guided Imagery: This type of meditation encourages kids to use their imagination to explore a peaceful place. Kids can imagine themselves walking through a meadow, floating on a cloud, or sitting in a beautiful garden. They can also imagine their favorite animals joining them and guiding them on their journey.

Visualization encourages kids to create a visually stimulating scene in their minds and focus on it as they drift off to sleep. Kids can also use this meditation to envision their future goals and dreams, allowing them to drift off into dreamland with an empowering sense of hope and optimism. This also has huge benefits towards mind development.

2. Breathing Techniques: Encourages kids to focus on their breath and count each one as they inhale and exhale. It can help them relax and release any tension that may keep them from sleeping.

3. Body Scan: This helps kids become aware of the different parts of their body and how it feels in the moment. They can mentally scan from their head down to their toes, noticing any sensations they may have and releasing any tension that they find. Vocalizing what they are feeling is also very helpful in order to practice and develop this mind-body connection. 

4. Affirmations and Mantras: This type of meditation encourages kids to focus on a positive phrase or mantra and repeat it to themselves as they drift off to sleep. It could be something like “I am safe,” “I am loved,” or “All is well in my world.” This creates internal positive reinforcement and encourages kids to focus on positive thinking and self-talk as they drift off to sleep. They can repeat mantras like “I am enough,” “I am strong,” or “I can do anything.”

5. Progressive Relaxation: This type of meditation helps kids become aware of any tension that is in their body and then consciously release it. They can start by tensing up different muscle groups and then slowly releasing the tension, feeling relaxation wash over them as they do so. It develops their relaxation response.


Tips on making sleep meditation for kids easier

Practice storytelling from their point of view

One way to help children relax and ease their minds into a guided meditation is to help them co-create a story-based guided meditation. This will encourage the children to think creatively and engage in relaxation techniques, while still providing the necessary structure of guided meditation. Asking children what type of story they’d like to hear and giving them choices allows them to take ownership of the experience and be more open-minded while focusing on slowing down their breathing and focusing their thoughts. Offering practice during storytime can include providing prompts for relaxation such as pausing every few sentences for deep breathing, using visualizations, narrating with a slow and steady rhythm, etc.

Your child’s favorite book can be used as an introduction or jumping-off point for the story-based guided meditation. Ask your child about which book characters they would like to see in the world of their own creation. Once your child provides the idea for a story, start together by writing it down if that’s comfortable for you both, or try speaking it instead of writing it out–the choice is up to your child! Then take turns telling each section–you narrate one part while they narrate another portion. Create your own meditation script!

Allow them to curate their experience

Allow them to choose the voice they like hearing. Maybe it’s yours, your partner’s, or a pre-recorded voice. A soothing voice and a calm voice are what you want to try and encourage.

Practice patience towards the process

Sometimes it can be hard to make the transition from being a busy parent to actively practicing meditation with your children. Don’t give it up if it feels hard at first; there are effective methods you can use to make this process easier.

Studies suggest to focus on the child’s meditation for a period of time equal to one minute for each year of age that they are. This encourages children to learn patience and distraction control as they practice something new.

Additionally, having guided meditations playing throughout their bedtime routine can create an atmosphere of comfort and safety associated with the activity. Having a consistent soundtrack forms positive associations and allows them to become accustomed to the idea more easily without feeling overwhelmed by external demands or expectations.

Lead by example

Children mimic their caregivers or the adults around them. Incorporating a mindfulness or meditation routine in your own life will normalize the routine in your child’s life. It also creates a sense of calm and safety throughout the household. A great way to do this is to practice expressing gratitude with your child.

Practice gratitude

One of the best ways to practice gratitude is through the Reassurance Game. This activity helps strengthen the bond between parent and child by giving sincere compliments and encouragement.

By taking turns expressing thanks and appreciation for each other, it helps fill up a child’s ‘cup of love’. For example, a parent can tell their child how they appreciate their intelligence while the child can express how much they appreciate their parents’ loving nature. Its purpose is to make sure that a child has enough love before bedtime so that they feel secure and accepted before falling asleep.

Practicing gratitude with the Reassurance Game teaches us all how powerful what we say can be in creating positive relationships within ourselves and others.

Source: MoshiiKids


In conclusion, sleep meditations can be an effective tool for helping kids fall asleep faster and sleep more soundly. By incorporating calming music, guided imagery, and deep breathing exercises, sleep meditations can help children relax and unwind before bed, reducing feelings of stress or anxiety that may hinder restful sleep.

Additionally, sleep meditations can be an enjoyable and positive activity for kids to look forward to before bedtime, making the experience of falling asleep a more pleasant one. Overall, if your child struggles with falling asleep or staying asleep, incorporating sleep meditations into their bedtime routine may be worth considering.


About author: bianca

Yoga and meditation instructor, holistic personal trainer, nutritional advisor, website and content designer, blog writer, professional dancer, performing artist, voice-over actor, and choreographer.