As I see how receptive LO is to all of the relaxation techniques I share, my excitement is building and I want to learn everything all at once- pretty typical me :-) Before I delve into the pile of books and websites I've discovered, I want to step back and make sure sure I'm sharing practically. Perhaps you would like to try the bedtime relaxation story with a child in your life- well, here it is!
The relaxation story/body scan I created may or may not follow guidelines proposed by experts in the field. I'm not totally sure yet, but I do know that it has helped the kids in my life calm down and fall asleep and that's certainly worth something on its own!
Below is the typical script I follow and lasts about 6-7 minutes. I've also included an audio file with the slow, melodic tone of voice I have found successful. My small sample size of three has shown children to either be asleep by the end or shortly after completion of the meditation.
I suggest you begin by having at least a few minutes of quiet reading, singing or snuggling prior to getting your kiddo into bed. Once in bed, tell your child that you will tell her or him a story to help the body and brain RELAX and REST. These are two key words repeated slowly throughout the meditation. I also preface the story with an intention, although I haven't called it this. I state that we will RELAX and REST as a way to fall asleep and feel rested and happy upon wakeup. You can also tell your child that part of this relaxation is to close our eyes and try to remain still. Tell her that everyone's brain forgets sometimes and she might start to play with a soft toy, the wall, blankets, etc. Remind her that when she realizes that this is happening she can just bring her attention, lovingly, back to the story. You might even remind her as part of the body scan.
Take about three deep breaths with your child to help you both get settled. You can simply say "take a deep breath in.... and breathe out," modeling it yourself, of course. Don't worry if your child doesn't do the breathing in the beginning- just keep leading by example and she will get it after a few days of repitition. I usually add extra deep breaths or calm reminders to "close your eyes," where it seems fitting.
Good luck and I'd love to hear how it works out when you try it :-)
Relaxation Story/Bed-time Body Scan script:
See bottom of script for audio file
Lay down and get comfortable. It's time to let your body and brain relax and rest. I'm going to tell you a story that will help you fall asleep. Sleep is important for your body to grow and you will feel refreshed later on/in the morning.
Feel your whole body. Feel your whole body pressing against the bed. Relax and rest.
Pay attention to your head. Inside lives your brain. Your brain has made so many decisions today. It's time to let your brain relax. Feel your brain rest. (Deep breath)
Pay attention to your ears. They have listened to so many things today- the birds chirping and the leaves rustling, city traffic, music played, and the voices of the people you love. Its time now to let your ears relax. Feel your ears rest. (Deep breath)
Pay attention to your nose. It has smelled so many things today. Some wonderful scents and some not-so-wonderful scents. Its time now to let your nose relax. Feel your nose rest. (Deep breath)
Pay attention to your cheeks. As you've smile all day the muscles in your face move up and down, up and down. Its time now to let your cheeks relax. Feel your cheeks rest. (Deep breath )
Pay attention to your mouth. You have used it so much today. To talk to friends and family, to taste your healthy food, to sing songs, and to kiss the ones you love. Its time now to let your mouth relax. Feel your mouth rest. ( Deep breath )
Pay attention to your neck. You have used your neck all day long. To look up at the sky, down at the ground, to look right, to look left. Let your neck relax. Feel your neck rest. (Deep breath )
Pay attention to your heart beating in your chest. All day its pumped blood throughout your body: thump-bump, thump-bump, thump-bump. Its time now to let your heart relax. Feel your heart rest. (Deep breath )
Pay attention to your arms now. From your shoulders, to your elbows, to your wrists, right down through your hands and fingers. Your arms have been so busy today, lifting and carrying, waving and hugging. Its time now to let your arms relax. Feel your arms rest. ( Deep breath )
Pay attention to your belly. All the nourishing food you've eaten, and all that food that's being digested. Its time to let your belly relax. Feel your belly rest. ( Deep breath )
Pay attention to your legs now. From your hips right down to your knees and then your ankles. Your legs have carried you everywhere you've traveled today. Throughout your house, outside to play, to school and to the store. Its time now to let your legs relax. Feel your legs rest. ( Deep breath )
Pay attention to your feet, right down to your 10 toes. Your feet have done so much work today, running and jumping, skipping and stomping. Its time to let your feet relax. Feel your feet rest. ( Deep breath )
Feel your whole body. Your whole body should be relaxed now. Feel your whole body pressing against the bed, relaxed and ready to rest.
5-10 Deep breaths and hopefully your child will at least be relaxed and still, if not fully asleep.
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