Guided Imagery to Help Children (of All Ages) Fall Asleep

Do you know anyone who has difficulty falling asleep? I wrote the following visualization to help children fall asleep more easily, but it could also be a fun way for adults to calm down…

Instructions: Whether you are reading this to a child or to yourself, read it out loud in a very soft, soothing tone of voice. Feel free to change any of the words, as you like… I hope this helps you and/or your children. Please let me know how it goes…

Guided Imagery to Help Children (of All Ages) Fall Asleep

Lying down in your bed now… thinking of how fun the day was… you had such a fun day, being alive and feeling so excited for everything… and as you remember the fun day, kick your feet a little… and now kick your legs and your feet… lying in your bed, kicking your legs and feet as if you were swimming in a pool… good… and now stop kicking your legs and feet… and maybe your legs and feet are tingling a little… and now shake your arms and hands… lying in your bed, shaking your arms and hands as if you were dancing at a birthday party… good… and now stop shaking your arms and hands… and maybe your arms and hands are tingling a little… and now blink your eyes open and closed… open your eyes, and close your eyes… open your eyes, and close your eyes… good… and now, after such a fun day, you get to settle in for your special magic time…

… all day you were too busy to feel the magic happening inside your body, but now that you have to lie down in bed for a while, you have time for a different kind of fun… during the day you had fun in the outer world, with all the people and toys and adventures… and now, at bedtime, you get to have fun in the inner world… you get to feel the magic happening inside your body… and so now just let your eyes close… so you can enjoy the magic show inside…

… so now let’s start with your head… imagine there is a beautiful white light just above the top of your head… and inside that white light, there are millions or maybe even billions of tiny butterflies… orange butterflies… blue butterflies… they are so colorful, and some of them even have shimmering glitter on their tiny wings… see them flying around in the white light just above the top of your head… maybe you can feel the top of your head beginning to tingle as the butterflies zoom around…

… and now imagine that inside your head, right inside your forehead, there is a pinecone… and this isn’t a usual pinecone… it’s bright purple and it’s shining like the lights on a Christmas tree… and sitting on top of this bright purple pinecone inside your head, is a little tiny bird… and it’s singing a goodnight song… it’s singing goodnight to you, isn’t that so funny… it’s your special little goodnight bird, sitting on top of the purple pinecone inside your head… it’s singing goodnight songs to you, but it isn’t quite time to fall asleep just yet… there’s still some more fun to have in this magic show inside your body…

… so now imagine that there is a small blue ocean inside your throat… little tiny waves are rising and falling in your throat… and little tiny sparkling blue mermaids are playing and splashing in the waves… and they are also singing goodnight songs just for you…

… and now imagine that inside your heart, in the center of your chest, there is a field of green grass… with lots of sweet little pink flowers… the flowers smell so good… and there are so many bunny rabbits hopping around and playing in the green grass and pink flowers… such cute little bunnies… so much love…

… and now imagine that inside your belly, above your belly button, there is a little pond and the warm sun is shining on the pond… you can see the reflection of the sun on the surface of the pond… and on the rocks there are so many frogs… and all the frogs are singing goodnight songs just for you… and further down your belly, under your belly button, the sun is setting, and the sky is orange… and there are orange fish in the pond… watching the fish swim around… and around… feeling sleepier and sleepier…

… and now imagine that at the very bottom of your back, there is a garden and it’s nighttime in the garden… the sun has set and the stars are twinkling in the sky… and you can see the moonlight shining on the red roses… so many red roses… they smell so good… and all around in the garden, there are kittens… and the kittens are all curled up in little blankets, sleeping peacefully… seeing the kittens sleeping, and feeling sleepier and sleepier…

… and as you are feeling sleepier and sleepier, noticing that the tingling in your arms and hands and fingers has slowed down… and your arms feel very warm and very heavy… and now your hands and fingers also feel very warm and very heavy… and noticing that the tingling in your legs and feet and toes has slowed down… and your legs feel very warm and very heavy… and now your feet and toes also feel very warm and very heavy…

… and this special magic time in your inner world is naturally ending for tonight, but you’ll get to enjoy this magic show again tomorrow night… and the next night… and the next night… and so for now, just letting yourself rest in your bed… sleepier and sleepier… sweet dreams…

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Sunset photo by RitaE on Pixabay.

 

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