Good Night Adventure

A guided meditation for kids

Getting Cozy

“Let’s get super comfy in your bed. Snuggle under your blankets and find your favorite spot — maybe hugging your pillow or lying flat like a starfish. You can cuddle up with any stuffed animals or anything that helps you feel safe and comfortable.

Take a big, slow breath in through your nose… and blow it out like you’re softly blowing bubbles.
Let’s do that again — another breath in… and blow it out slowly, like you’re blowing on a dandelion puff.

Your body is already starting to feel softer and calmer.”

Calming Your Body

“Now let’s help your body relax, piece by piece. Start with your toes — wiggle them just a little… then let them rest. Say in your mind, ‘Goodnight toes.’

Move to your legs — give them a tiny squeeze… then let them get heavy and soft. ‘Goodnight legs.’

Now your tummy — take a big breath in and feel your belly rise… let it fall as you sigh it out. ‘Goodnight tummy.’

Your arms — give them a stretch, maybe a little shake… then let them get floppy like noodles. ‘Goodnight arms.’

Your face — scrunch it up like you just smelled something silly… then relax your forehead, cheeks, and jaw. ‘Goodnight face.’”

Quieting Your Thoughts

“Sometimes our thoughts feel busy at bedtime, like little fireflies zooming around. Imagine a big glass jar or your special container in your mind.

One by one, those thoughts float into the container — the ‘what happened today’ thoughts, the ‘what if tomorrow’ thoughts, even the ‘did I forget something?’ thoughts. Watch them gently glow inside the jar — and then see the jar close with a soft click. You can open it tomorrow if you need to — but for tonight, the thoughts are safe and your mind is quiet.”

The Magic Resting Place

“Now imagine you’re walking into your magic resting place.

Maybe it’s a soft cloud, a cozy treehouse, or a sparkly tent under the stars.

Look around.
👀 What do you see — twinkly stars? A glowing moon?
👂 What do you hear — crickets singing, ocean waves, or gentle night sounds?
✋ What do you feel — a soft blanket, a cool breeze, or warm moonlight?

Everything here is calm. Everything here is safe. This is your place to rest.”

Rocking Into Sleep

“Feel the bed holding you, like a gentle hug.
Imagine the whole earth beneath you, supporting you while you sleep.

Your breath is soft now.
In and out…
Like the ocean tide.
In and out…
Like a lullaby.”

Closing

“Your body is heavy and calm.
Your thoughts are quiet and safe.
Your magic resting place will stay with you all night.

Now, let your eyes stay closed… let your body stay still…
and drift into sweet, peaceful sleep.”