A bedtime meditation for sensory kids

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For those who don’t already know, I have two sons, one of whom is an official sensory kid, the other unofficial. While heightened intuition, innate wisdom and emotional sensitivity are grand gifts in today’s world, parenting sensory kids like my little guys can be a nail-biting ride.

Throughout the course of a day, these kids absorb a lot. By “a lot,” I mean they take in all surrounding sounds, smells, sights, touch, tastes, energies and even other people’s emotional frequencies. In other words, their level of perception can get a bit like that of Robert Downey, Jr., as Sherlock Holmes. At the end of the day, if I’m lucky, their little nervous systems may have processed all this input effectively. However, after a long day of school and/or the stimulation of daily life as a city kid, it’s more likely they’re amped to high heaven.

So, before they go to sleep, we clear it all out. That way, they can start the next day fresh.

When they get older, they’ll figure out their own tricks for hitting the re-set button, but because my kids are so little, I’ve found they need help releasing all the gunk they’ve absorbed throughout the day. After years of experimenting with different approaches and gleaning knowledge from friends and experts like Alicia Isaacs Howes, an intuitive coach and friend who’s used visualization with her own sons, and Nancy Floy, whose powerful Mindfulness of the Body exercise prepares her patients to receive miraculous healing through her acupuncture practice at The Heartwood Center for Body, Mind, Spirit, I’ve come up with an evening meditation that works well for my boys. If anyone’s wondering, it works for grown-ups, too.

After we’ve bathed, brushed teeth, read stories, snuggled a bit and the lights are low, I help them draw attention to the soles of their feet by taking their feet in my hands and gently yet firmly squeezing the bottom of each foot, using my thumbs to give them a little massage. The idea is to treat the soles of the feet as exit doors for releasing built-up energy. If your child is super ticklish, just press the bottom of the foot firmly with your fist or open palm, using the heel of your hand to press into the heel, instep and ball of their feet, to the extent that it’s peaceful for them. If it’s not, just skip the touch and go straight into the guided meditation.

Guided bedtime meditation for Sensory Kids

The following is just a guide; it’s what works for our family. If a bedtime meditation resonates with you and your kids, play with your “script.” Tailor it to your kids, make it your own.

You’re walking through the forest* and you notice the ground feels soft beneath your feet. Right there, amid the tall, tall trees, you take your shoes off and let your bare feet sink into the cool, squishy mud.**

You feel the mud squishing between your toes, and it covers the tops of your feet, just up to your ankles. As you stand there feeling the squishiness of the soft earth, you notice the bottoms of your feet opening up, releasing all the stuff that you don’t need anymore. Any thoughts, feelings, experiences, beliefs, energies, ideas and other things that no longer serve your highest and greatest good come flushing out of your body through the bottoms of your feet and into the earth, where these things are cleaned and transformed. Anything from this life or past lifetimes that no longer serves your highest and greatest good flows gently and easily out of your feet like a faucet and you feel light and free.

At the same time, you notice a cord extending from the base of your spine*** into the ground. It extends down through all the layers of the earth—grass, mud, dirt, water, rock—all the way to the earth’s core, where you are always connected for as long as you want to be.

You now notice the crown of your head tingling gently as shimmering white light enters your body through the top of your head, filling it, your brain, your eyes and your throat with the brightest, most beautiful, most peaceful white light. This sparkling white light fills your chest, your heart, your lungs, your spine, your nervous system, your blood vessels and all your glands, purifying everything it touches and recharging every cell in your body. The glistening white light fills all of your organs, cleansing and restoring your liver, your gall bladder, your kidneys, your pancreas, your spleen, your stomach, your intestines, your bladder and your reproductive system. The shimmering white light then moves down into your arms, hands and fingers, and your legs, feet and toes. All of the bones and tissues in your body are filled with this brilliant white light. Soon, your whole body is shimmering light, and you feel totally free, totally peaceful and totally rejuvenated. You are ready for a wonderful night’s sleep.

Let’s pray:

God, give these children all the protection they need tonight while they sleep. As they journey through dreams, bless them that they may be bathed in Your protective light, accompanied by angels and filled with the peace, joy, love and belonging that comes from knowing Your constant presence. May they sleep beautifully and awaken in the morning feeling peaceful, restored, joyful, excited about the day and filled with the knowledge that they are loved, wanted and supported as Your divine child and as my child on Earth. Thank you, God. Bless these children. Amen.

NOTES: I use the term, sensory kid, to describe a child who has sensory integration issues or has been diagnosed with sensory processing disorder (SPD). If you’re not familiar with SPD, see the SPD Foundation website. Regardless of how your child’s sensory issues present, I’ve observed that all sensory kids have at least a few things in common: They are highly intuitive, sensitive, quirky kids who often seem to have an otherworldly wisdom about them. (Not that it presents all the time but, when it does, wow.) These kids have great imaginations, which makes them especially open to visualization and guided meditation. I came up with the below script one night while putting them to bed and it stuck. Now, it’s part of our nighttime ritual. 

*Pick the element of nature that resonates most with your child. Nature is the ultimate cleansing agent for all of us, which is why many guided meditations begin by setting the stage in some beautiful outdoor place. As I desire to bring a sense of grounding before my boys enter the superconscious sleep state, I choose to paint a picture of earth and trees. However, we’ve tried it with sand and sea before as well. If your kid loves mountains, describe a mountain setting. If your kid loves the lake, describe the lake. If your kid loves rocks, describe a field of boulders. And so on.

**If your child is sensory averting, you may wish to describe something that feels less messy and offensive than mud or wet sand. For example, you guide them in removing their socks to feel a warm or cool stone beneath their feet.

***You may wish to touch the base of the spine to help your child with the visual. In fact, feel free to have your child lie on his or her stomach so you can give a gentle full-body massage as you walk him or her through the meditation.

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8 thoughts on “A bedtime meditation for sensory kids

  1. This is so heartfelt and beautiful. Thank you for sharing, friend.

  2. This is beautiful. What a peaceful and nourishing way to end the day. Thank you for creating this and sharing it with others!

  3. I usually massage the kids before sleep, but never thought of this “guided meditation”. I will definitely give it a try! Thank you!

  4. Reblogged this on emily en route and commented:

    I finally made friends with soundcloud and updated this post with a recording of the bedtime meditation I play for my kiddos every night. Use the recording, read the script or record your own. And may everyone in your home sleep tight.

  5. Beautiful! Your boys are blessed beyond measure to have a Mom so full of wisdom, caring, joy and love!

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