Mindful Magic
Here's What To Do
Before bed, ask your child to choose a magical creature (fairy, dragon, unicorn, etc.) and a color. Tell them to imagine that the magical creature has put a magical ball of light inside their head to help them relax.
Starting with their face, use your palm to trace the path of the imaginary light in your child's body. As the pretend ball of light moves, name each body part as you touch it. Encourage your child to relax each body part as the pretend light passes through it.
After you've traced their body, invite your child to imagine the light escaping into their room, house, city, town, and universe.
Repeat each night before bed.
Put PEER Into Action
Pause:
- Have your child lie down on their bed and get comfortable.
Engage:
- "The sleepy fairy has put a rainbow ball of light inside your head. Can you close your eyes and imagine a rainbow light inside your head? Now it's traveling down down your right arm down to your fingers..."
- "Now imagine the pink ball of light is so strong it's making your room glow pink. Now the whole building is pink. Now our town is pink. Now our country is pink. Now the Earth is pink. Now the whole solar system is glowing with pink light!"
Encourage:
- This exercise is helping your child to relax their body and mind before bed. Encourage them to be still and focus on the body part you're touching.
- "Imagine the light is inside your arm, where my hand is touching. Can you relax your muscles where my hand is?"
Reflect:
- Did this exercise help your child transition to sleep?
Not quite ready?
If your child has difficulty staying still through the whole exercise, practice just doing a few body parts at a time.
Ready for more?
Complete the exercise verbally, without tracing the 'light' with your hand.
As your child masters this skill...
How to follow a mindfulness exercise lead by an adult.