Playful Otter Meditation: Help Kids Get the Wiggles Out

Does your child seem to find a whole new reserve of energy right when it’s time for bed? For some kids, going straight from a busy day to lying quietly with their eyes closed is a tough transition.

When kids can’t settle down at bedtime, a little intentional movement can help them get the wiggles out before transitioning into rest. This playful otter meditation starts with splashing, stretching, shaking, and wiggling, then gradually slows into stillness, gentle breathing, and peaceful floating.

Shaking is a fun way to teach your child how to regulate their nervous system. It’s especially nice for those nights when your child is tired but their body doesn’t seem to have gotten the message yet.

How to Lead a ‘Get the Wiggles Out’ Meditation

Read through the script on your own first. Getting familiar with the movements and transitions will help you find a natural pace without having to concentrate too closely on the words.

Find a comfortable space where your child has enough room to kick, stretch, shake, and wiggle safely. Unlike a traditional bedtime meditation, they don’t need to start out perfectly still or even tucked into bed.

Keep the playful otter movements lively and fun, then gradually slow your voice as the otter stops playing and begins to float. Leave a little more space between sentences toward the end, giving your child time to notice their breathing and settle into stillness.

And don’t worry about following the script word for word. Once you’re familiar with it, you can adapt the movements, repeat anything your child especially enjoys, or linger longer during the quiet floating portion when they seem ready for rest.

Playful Otter Meditation to Get the Wiggles Out

Otters love to swim and splash and tumble through the water. They know how to use all of their energy. And they also know how to float peacefully when it’s time to rest.

Now, we’re going to imagine we are playful little otters.

Close your eyes if that feels comfortable, and picture yourself beside a beautiful, sparkling river. The water is cool and clear. You dip one foot in and… Splish, splash, splish, splash.

Now the other foot… Splish, splash, splish, splash.

Move both feet and imagine you’re kicking through the water like an otter. Kick them fast for a few seconds… Kick, kick, kick!

(Let your child kick until you think they’ve moved a good amount of energy.)

And… stop. Let’s check in with our bodies and see how we feel.

Next, your playful otter wants to roll and tumble through the water. Roll your shoulders backward in big circles. Roll… and roll… and roll. Now roll them forward. And let them drop.

Ahhh. Notice how your shoulders feel now.

Your otter has been swimming and playing, and now it feels good to stretch. Reach your arms high above your head. Stretch your fingers as far as they’ll go. Stretch your legs long, too.

Imagine your whole body growing long from the tips of your fingers all the way down to your toes. Take a big breath in as you stretch… And breathe out as you relax.

And now look! Your otter just climbed out of the river, and its fur is soaking wet. Time to shake off all that water!

Shake your hands. Shake your arms. Shake your feet. Give your legs a wiggle.

If your whole body wants to shake, let it shake. Shake, shake, shake all those last little wiggles out.

And then… Freeze.

Notice the quiet that comes right after all that movement. Your body is softly still – not tense.

Your hands can be still. Your feet can be still. Your shoulders can soften.

Your otter is ready to rest now. Imagine slipping gently back into the calm water. Curl into whatever position feels cozy to you.

The water holds you easily, and you don’t have to do anything at all. You simply float.

Feel yourself breathe in… and slowly breathe out as the river gently rocks you.

Your legs have finished kicking. Your arms have finished splashing and rolling. Your whole body has finished playing for the day.

Now, there is nowhere you need to go. Nothing you need to do. Just float. With every breath, your body becomes a little heavier… a little softer… a little quieter. You are warm, cozy, and safe.

And just like a sleepy little otter floating peacefully on the water, you can rest here for as long as you’d like.

After the Meditation

There are several reasons kids may struggle to fall asleep. Blue light exposure after sunset is one issue worth exploring. But sometimes they just need another layer of calming support to settle.

Many of our bedtime meditation scripts are designed to help kids relax so deeply that they may fall asleep before you reach the end. This one works a little differently.

The Playful Otter is meant to help kids get those last wiggles out and make the transition from movement to stillness. For some children, the quiet floating portion may be enough to carry them toward sleep. Others may be ready for a slower, more relaxing bedtime meditation afterward.

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