At the end of your usual bedtime routine, switch off the main light and leave the door ajar with some soft light filtering in from the hallway. A night light, salt lamp, or dimmed desk lamp would also work well for soft lighting.

Time to relax

Tell your child a short story. It could be a story you know well or one you make up on the spot. This is to help their body relax and their mind to slowly open and start to visualise the scenes and characters.

Before starting the guided meditation, ask the child to close their eyes. If they prefer not to, that’s ok. Then do a breathing exercise together.

Begin the meditation

When speaking use a low, soothing voice and allow long pauses to give the child time to imagine the different elements and build the scene in their mind.

Siblings

Meditations work just as well with multiple siblings in the room.

Bedtime routine

Within a week or two guided meditations will be part of the bedtime routine helping little ones drift into a peaceful slumber.