Bedtime relaxations are a worthwhile way to introduce the power of relaxation and meditation into your child’s life. Starting as young as age three, you can read a guided relaxation adventure to your child before bed. In doing so, you will help your child begin to use the mindfulness tools readily available to each one of us.
The guided meditation helps your little one to visualize worries drifting away. And it encourages deep breathing with the effort of blowing the bubbles. Deep breathing regulates the central nervous system and signals the body to relax.
This kids’ guided relaxation script is copyrighted by ShambalaKids and may only be used for in-person or live virtual reading. It may not be recorded for audio /video.
These tools help us deal with anxiety and keep self-esteem vibrant. Through regular practice, your child will understand that how we perceive things outwardly is simply a manifestation of our inner thought processes. Children easily learn to shift focus to achieve a desired result – a skill many of us wish we had learned sooner.
Equally important, they’ll find calm and inner peace as we guide them to look within. This leads to a natural yearning to revisit often and explore their inner world through the wonderful gift of meditation.
You can either read this guided meditation script aloud to your child from the text here or the PDF version by entering your email address below. Or play this video and relax alongside your little one.
Blowing Away Worries Guided Relaxation Script
Now, you can help your child imagine using a magical bubble blower meditation to blow away any childhood worries. Read the following meditation script to your child in a gentle, loving voice at a slow pace. Take time to really savor each sentence.
Close your eyes and take in a very deep breath.
Pretend your tummy is a balloon and as you inhale, make that balloon as big as you can.
Now, exhale and release it all. Just relax into the present moment. You might notice your belly fill up and then flatten back down as you let the breath out.
Let’s do that again now… inhale fully and make the balloon any color you want.
If your mind wanders any time, that’s fine. Just come back to your breath and the present moment.
Now as you do this, allow your arms and legs to get as floppy as a rag doll. Just let them get heavy and loose.
They feel so heavy – it’s as if you don’t even want to move them because they are just so very relaxed.
Allow your body to continue relaxing while we use our imaginations to picture something wonderful.
In your mind, pretend you have just found a big magical bubble blower. It looks like any bubble blower but this one has special powers. It was made from magic… and it is huge!
Now, in your other hand, imagine you have a big bottle of magic bubble soap. Dip the blower into the thick magic bubble liquid. Make sure to get it nice and soapy.
Now you can start to blow through the bubble blower to make your gigantic bubble. As you do this, place any worry or fear you have about anything… into that bubble.
Just put it all in there.
Then continue blowing the bubble until you think it’s big enough. Make sure you keep breathing as you fill this bubble in your mind… you don’t need to hold your breath.
Nod your head when you have everything in it.
(Wait for nod)
As you finish, watch how a very strong, friendly wind comes along and carries your worry bubble far, far away. It carries it so far away that you will never have to worry about that again.
It’s leaving now. Watch as it goes.
You can blow up as many bubbles as you need to with your magical bubble blower. Put anything in there that is bothering you and watch as the wind carries the bubbles far, far away. They just float out into nothingness.
You can use this magic bubble blower whenever you need to… just by imagining it in your mind. I’ll be quiet now so you can finish.
If you want to talk about the worries you blew away, I’m happy to listen. If not, you can rest peacefully knowing that those worries are gone, and you don’t have to think of them again.
Find the free printable PDF of this kids’ guided relaxation script and 40+ more mindfulness meditation scripts when you subscribe below.
These peaceful guided relaxation scripts are written by Mellisa Dormoy of ShambalaKids. Her guided relaxation audios help children and teens relieve stress and anxiety, improve self-esteem, feel fantastic in mind, body and spirit and develop a positive mental attitude at school and at home.