If you’re looking for a guide to sleep meditation for tweens you have come to the right place, but before that let’s understand it’s significance. Meditation can assist tweens in releasing energy, processing thoughts, and finding sleep. Try these easy steps to see if sleep meditation will help your child—and family—get ready for bed. If your house is anything like mine, the evening drill for someone who hasn’t paid their rent is as follows: Bath, brush teeth, read a book, and retire to bed. The word “BED” is capitalised.
When there’s a mutiny in the ranks, ‘night meditation’ or ‘bedtime meditation’ approaches sound very appealing—almost fantastical. This form of meditation promotes the brain frequencies known as the ‘alpha state’—when you’re comfortable when awake—as in, daydreaming or nodding off but still receptive to sounds, such as a telephone ringing (or a preschooler’s door opening after the lights have gone out)—before deeper phases of sleep.
But, if so, how should you begin a sleep meditation practice with someone wearing footie pyjamas? In several ways, tweens’ needs are similar to adults. They have a fundamental need to feel safe and relaxed, feel happy, not be worried about anything, and feel loved, particularly at bedtime. When it comes to meditation, the key is to try to build a warm, caring atmosphere in which they can engage. Often, it’s better said than done.
Do you want to give it a shot? Set your tween up for success with sleep meditation by following these expert tips: Here’s a guide to sleep meditation for tweens.
Give your child a say in their bedtime setting
The number one step in the guide to sleep meditation for tweens is to allow your child to choose their bedtime companions—toys, pillows, even the colour and texture of their bed sheets or blankets, or the colours of their walls within reason.
Encourage kids to co-create a story-based guided meditation
The next essential step that should be in your guide to sleep meditation for tweens is an activity. The brain likes a good story, and kids this age are naturally interested in seeing a storey through to the end.” Rather than deciding on a book or restricting your options to printed books, ask, “Would you prefer a book?” ‘Or do you want me to make up a storey for you?’ In other words, have options that you’ll be satisfied with, but keep in mind that giving them a choice to settle into and fall asleep easily is a big deal.
Choose a voice your child likes hearing
Maybe it’s your voice (yay!), but it may also be someone else’s. Allow your child to assist you in selecting a guided meditation. Take their feedback as well, and decide on a voice together. Perhaps the music isn’t appropriate for them. Or they didn’t like the voice’s accent. (Hint: Listen for chances to use your voice or slow the pace of your words; these are normal signals for the body to do the same, lulling you to sleep.) This is should be a priority step in your guide to sleep meditation for tweens.
Change is difficult! If your child refuses, don’t give up. If easing into meditation at bedtime isn’t working, sit down with your child at other times and make it a fun activity. Expect and participant to concentrate for one minute for each year of age as a simple way to check your parent baggage.
Can you meditate for the number of minutes that corresponds to your age? Another trick is to play a guided meditation during your child’s bedtime routine so that it becomes the soundtrack for relaxation and protection. Don’t make a big deal out of it; just leave it on, and they’ll adjust. And this statement applies for all the steps in the guide to sleep meditation for tweens.
Practice your own gratitude
Take turns offering sincere compliments to your child when you’re snuggled in. For instance, (parent to child): I think you’re incredibly intelligent. You have a knack for posing questions. (Child to parent): Mommy, I think you’re a wonderful person. The aim is to fill your child’s cup with love so that they can unwind and fall asleep safe in the knowledge that they are understood and welcomed. Finally, keep in mind that meditations can (and should!) be tailored to your child’s mood or needs, which can change by the hour at such a young age
This is important when implementing the process mentioned in the guide to sleep meditation for tweens. Some meditations are meant to release pent-up energy before bedtime, while others are more intense. Some are simply amusing, while others simply inspire you to chat about your day. At the end of the day, they’re all designed to make children feel happier about their bodies and calm their minds. To get you started, here are a few of our favourite resources:
Experience real-world knowledge, life skills and meditation in their free session. Early introduction to meditation and yoga helps in improving physical strength, memory, creative thinking, and resilience. Lumo kids is among the best resources when it comes to sleep meditation for kids. Their sessions are the perfect guide to sleep meditation for tweens.
Stop, Breathe & Think (free)
This is another helpful resource when following a guide to sleep meditation for tweens This app is designed to support kids ages 5-10 with concentration, quiet, peaceful sleep, and processing emotions, with an emphasis on fun activities and meditations. Your child will understand the value of checking in with herself and practising mindful breathing. She’ll get stickers for completing “missions” as well.
Cory’s Conscious Living (free)
Cory’s Conscious Living YouTube channel features 500 children’s meditations that have been vetted by children and are structured around recurring characters and themes.
New Horizon Meditation & Sleep Stories (free)
Driven meditations for children and adults are available on a YouTube channel and an app.