Bedtime can often be a challenging time filled with restless energy and swirling thoughts for children. However, incorporating mindfulness techniques can help ease them into a peaceful night’s sleep. Here are five simple techniques to try with your little one:

1. Calming Breath: Encourage your child to lie down comfortably and close their eyes. Guide them to take deep, slow breaths in through the nose and out through the mouth. Count together: inhale for a count of four, hold for four, and exhale for six. This not only calms their mind but also helps regulate their breath.

2. Body Scan: Lead your child through a gentle body scan. Starting at their toes, ask them to notice any sensations and consciously relax each part of their body. Gradually move upwards to their head, helping them to release any tension and promote relaxation.

3. Guided Imagery: Invite your child to imagine a peaceful place—a beach, a forest, or a special spot in their imagination. Encourage them to visualise the details: the sounds, colours, and scents. This technique can transport them away from daily worries and foster a sense of safety.

4. Gratitude Lists: Before bed, have your child think of three things they are grateful for that day. This practice shifts their focus to positive experiences and emotions, cultivating a sense of contentment that can ease them into sleep.

5. Mindful Listening: Play soft music or nature sounds and ask your child to close their eyes and really listen. Encourage them to identify different sounds, such as birds chirping or the wind rustling leaves. This technique enhances their awareness and helps quiet racing thoughts.

Integrating these techniques into your child’s bedtime routine can create a calming atmosphere, encouraging peaceful sleep and sweet dreams.