Looking for a more peaceful and relaxing bedtime with your kids? Studies show that mindfulness is a great way to help support better sleep in children. Conscious breathing and meditation cultivates mindfulness and helps encourage relaxation.

Here’s a free children’s sleep meditation to help support a more relaxing bedtime.

As Little Otter co-founder and Chief Medical and Scientific Officer shared in an interview with Well + Good, practice these activities with your little ones for a better chance at success. 

“Don't say, 'Go practice your breathing'," Dr. Egger advised. "Say, 'Come practice your breathing with me.'“

That’s why we developed a few guided sleep meditations for kids in partnership with Little Renegades. With these children’s sleep meditations, you can lead your child through a calming meditation and enjoy a peaceful moment together.

For even more relaxing bedtime activities for kids, download our free Sleep Activity Kit for Kids!

Without further ado, here is one of the children’s sleep meditations. (This guided meditation is available in a downloadable, printable card.)

North Star Guided Sleep Meditation for Kids

Take a few moments to get still with your little one. Deep breath in, deep breath out. Let your child take in the illustration on the front of this card. Now, ask her to close her eyes. Begin the guided meditation by saying the following:

“You are the north star. Imagine you are sitting brightly against the sky. You are our fearless leader, our silent soldier of the night, Mighty Polaris, you are the constant in an ever-changing world. Unlike your busy constellation friends who rotate and change with each passing night, you remain firmly in the same spot every night. You look out onto the entire galaxy. Millions of stars dancing in your view. 

As the Earth beneath you changes with each passing breath, you remain unchanged. You are the faithful guardian who leads with unwavering light. You watch over the wanderers, the wild hearts, the wayward souls who are just trying to find their way.”

Keep going. What do you see from your view? Are there planets far off in the distance? Does a shooting star cruise by? What else?

Download a printable version of this card, and the entire collection of relaxing bedtime activities for kids, in our Sleep Activity Guide!

We hope this peaceful sleep meditation for kids helps you and your little ones find a more restful sleep tonight and every night.