Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
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Guided Sleep Meditation for Kids: 10 Minutes
Guided Sleep Meditation Script for Kids
Practice this meditation when you’re already in bed, wrapped up under the covers in any position that is comfortable for you.
Then when you’re ready, close your eyes.
Let your breath be soft and easy as you relax your body… and then let it feel heavy and peaceful in your bed.
As you relax, your breath becomes even easier, even more gentle. In this moment you let yourself feel relaxed. And as you relax, you begin to see have beautiful and chanting green forest out before you.
You can see in this forest that there is something purple glowing in the distance, sparkling light through the trees.
You begin to feel curious and decide to go explore.
As you walk through the enchanted forest, the green leaves all around you begin to send you peaceful energy. You see this as sparkling green light flowing from the leaves and the trees all the way to where you are, are wrapping around you, allowing you to feel loved and at peace.
This green light also lights up the path as you continue to walk further into the woods towards the bright purple sparkling glowing in the distance. As you walk towards the purple light, a bright yellow butterfly comes over.
Her wings send sparkling fairy dust all around her and as soon as she flies right in front of your face, you begin to feel this is no ordinary butterfly…As she says, “follow me. Let’s go see that soft purple glowing light in the distance.”
And so you begin to follow this yellow butterfly with her yellow sparkling dust flowing behind her, also lighting up the path. The further you get down this path, the sleepier you become.
You feel so tired, but you’re still curious about what that purple light is.
As you keep following this yellow butterfly, you notice a bright pink flower. This flower is almost as big as you! You and the butterfly move over towards it and you breathe it in. The scent is so peaceful, so relaxing. You love how this flower smells and you wish you could stay here a little longer, but you’re getting tired. So you must continue on to see that purple glowing light.
You and the butterfly continue along your way, getting closer and closer until you can tell that this purple light is actually the light from the most peaceful and relaxing bedroom you’ve ever seen. There’s a giant comfy bed, tons of soft, fluffy pillows under relaxing, purple night light glowing throughout the room and throughout the enchanted forest.
You get into the bed and you instantly feel deeper peace and sleepiness. This is a magic bed deep in the enchanted forest. This magic bed helps you fall fast asleep. It gives you beautiful dreams and helps you feel so relaxed, and at peace.
You feel your body growing heavier and heavier as you relax on this magical bed in the middle of the enchanted forest. The butterfly that you were with on your walk here, flies over you and sprinkles you with magical golden dust.
This magical dust helps you have the best dreams.
You feel yourself beginning to feel so sleepy, welcoming in the most beautiful dreams you’ve ever had. Letting yourself drift off as you fall asleep on this magical bed surrounded by calm purple light in the middle of a loving and chanted forest.
Sweet dreams.
Guided Meditation for Kids Sleep: 20 Minutes
Meditation Script for Kids Sleep
Hello and welcome to this relaxing session that tells a story to make you fall asleep easily, getting a long and restful sleep….
Get into your bed and lay down on your favorite pillow… feel your head being cradled like a little baby by your pillow… it is so soft and relaxing… if you want to cover yourself with a blanket you can.
When you are cozy and warm in your bed, close your eyes softly, imagine as if your eyelids are almost like feathers that lightly touch each other. Your eyelids feel so nice to touch and close…
Breathe through your nose filling up your tummy with air….
Imagine your belly is like a balloon that first grows bigger and bigger when you breathe in and then smaller and smaller as you breathe out.
Breathing in again, the balloon of your tummy getting bigger and bigger, and as you exhale… your tummy gets smaller and smaller.
When you breathe like this, your body relaxes and gets ready to sleep and rest.
So breathe in again, filling the balloon in your tummy as much as you can…
And breathe out… feeling so sleepy already…
Now, just relax and listen to my soothing voice as I tell you this lovely story that puts you to sleep…
Once upon a time, there was a butterfly that liked to visit new places and try new things every day, her name was Sandy.
Sandy is the biggest butterfly you have ever seen… her wings have all the colors of the rainbow, trimmed in black outline… the designs on her wings are so beautiful and make all different kind of shapes… hearts and stars… lines and curves…
She is the most beautiful butterfly that has ever lived…
One day, Sandy woke up very early, right when the sun was coming out. She put on her most beautiful smile and went off to find some breakfast…. Sandy eats the sweet nectar of flowers…
She found a gorgeous kind of flower she had never seen before, it was a bright purple and pink color. She delicately landed on the petals of this flower and reached out her long tongue to drink the juice of the flower… This new flower tasted so delicious! It was sweet and a little sour at the same time, the perfect mixture of flavors… she drank and drank until she was full and ready to fly in search of some more amazing flowers.
She was really glad that she had found something new for breakfast.
After flying around the garden for a while, she decided to visit the forest. The wooded trees growing high above is definitely a place where a butterfly can learn many interesting things…
She followed a path she had never followed before and, as she was flying through a dense area surrounded with many trees… it is so peaceful in the forest… she spotted a special mushroom. It caught her attention because of the bright colors, she had only seen such beautiful colors on flowers…
This mushroom had shades of pink, yellow and green, with white dots. Unfortunately, we butterflies don’t eat mushrooms, she thought. And as she came closer, she noticed that the white circles were not really part of the mushroom. There were many small white butterflies sitting on it, eating it! They told her that it was so delicious and invited her to try…
Wow, some butterflies do eat mushrooms! I would have never imagined that!
All the butterflies spent a long time chatting about their lives and their adventures. There was so much Sandy didn’t know! They went each their own way hoping they would cross paths again one day…
Sandy was thrilled to have decided to visit the forest that day. She managed to eat new food, make a new friend, get to know a new kind of mushroom and learn so much more! What a great day this was, filled with fun adventures.
She flies back to her gorgeous home in a soft lush green bush… her bed is made of feathers and she finds the perfect position to lay down and sleep in her butterfly nest.
She remembers back to her morning, and she can almost taste the delicious unique purple flower she found… the nectar was so filling… then she watches this memory of the lovely breakfast pass through her mind…. Feeling sleepy and relaxed…
Then she remembers taking a turn and flying into the majestic forest… the tall trees swaying in the breeze… the rich smell of the forest… slowly seeing this memory fade away as she is feeling even more tired and ready to fall asleep…
Then she sees the amazing mushroom again in her memories, and those other little white butterflies that she shared the delicious dinner with… she can still taste the wonderful flavor of the colorful mushroom… she is almost asleep as she lets this memory come and go…
And then she remembers flying back to her home in the green bush, so full from eating and so ready for rest… this memory too passes on by… back to the present moment where she is closing her butterfly eyes, ready for a long night’s sleep… so happy and so relaxed in her butterfly bed…
We always learn and discover more each and every day, she thought proudly… as Sandy takes one last deep breath before falling asleep, so do you… so breathe in little one… and breathe out…. Let sleep come to you and take you to the land of dreams… I wonder what you will learn tomorrow. Sandy closed her butterfly eyes and fell asleep, just like you.
Go to sleep… go to sleep… tomorrow you will have many adventures….
Allow the sleepy feelings to make you feel warm and cozy…
It is time to rest… it is time to sleep….
Sleeping feels so good and so relaxing…
Breathing in and out falling asleep so easily…
Falling asleep is so easy all you have to do is close your eyes just as Sandy did in her bed of feathers…
Tomorrow you will make so many friends just like the white butterflies and eat so many things but for now, it is time to sleep…
Go to sleep… go to sleep… tomorrow you will have many adventures…. Goodnight.