Bedtime Visualization: Rocketing to the Moon

    —
July 10, 2019

Sweet Dreams, Sounds True

Bedtime should be the calmest moment of the day with our kids, but often it is anything but. Whether we are dealing with last-minute pajama changes, tooth brushing negotiations, or we’re trying to corral our kids into their rooms, it can end up being an exasperating time for both kids and parents alike.

There are many reasons bedtime can be hard. The first is that we are tired, and of course they are too, so no one is exactly ‘at their best’ at the end of the day. Another challenge for children is that they are about to say ‘goodbye’ to us for the night and that can bring up anxiety about being on their own. Also, let’s face it, falling asleep can be difficult regardless of age. The shift from active to rest is not easy; especially when you add a mind full of racing thoughts—which is typical for children (and adults) when things get quiet at night.

What is needed is a way to help children settle mentally and physically at bedtime. When they feel safe and at ease, falling asleep gets a lot easier. Guided visualizations are tools to support children in using their own imaginations to let their bodies and minds relax at bedtime.

The visualizations in Sweet Dreams: Bedtime Visualizations for Kids ,by Mariam Gates and illustrated by Leigh Standley, engage children in mini journeys to underwater worlds, a horseback ride through a field, and even into space while helping them naturally shift into relaxation. The fun and gentle exercises move them into a calm state which is essential for a good night’s rest. Each visualization is also short enough that it can be easily added as a ‘final story.’

We invite you to try the “Rocketing to the Moon” visualization from Sweet Dreams and see if it helps make bedtime a little smoother for everyone.

Lie down on your back and bring your legs together, pressing your arms tight against your body. You are a rocket ship going to the moon.

Start bouncing your legs to ignite the engine.
10 . . . 9 . . . 8 . . . 7 . . . 6 . . .

Now shake, shake, shake your whole body.
5 . . . 4 . . . 3 . . . 2 . . . 1. BLAST OFF!!!

As you launch into space, point your toes and make yourself as long as you can.

Take a DEEP BREATH IN and a LONG BREATH OUT. Relax your whole body as you sail through space. You are heading toward the moon.

All around you are bright stars and clusters of asteroids. It’s peaceful and quiet.

The moon is getting bigger and bigger the closer you get.

Thud. YOU HAVE ARRIVED.

Step out of your rocket. Bend and extend your legs to make big steps onto the moon like you are walking in slow motion.

You can see Earth in the distance. It is blue and green, like a jewel hanging in the dark sky. Take some deep breaths in and out and think about Earth and how beautiful it is. Think about how lucky you are to live on such a wonderful planet.

It’s time to climb back into your rocket ship.

Take another DEEP BREATH IN and a LONG BREATH OUT.

YOU ARE HEADING HOME.

 

Mariam Gates, Sounds True

 

 

MARIAM GATES has a master’s degree in education from Harvard University and two decades of experience working with children. She is the author of the bestselling Good Night Yoga series. Mariam likes to spend most days writing, where she can explore underwater depths, fly through the sky, and walk on the moon—all in the same afternoon! She lives with her highly imaginative family in Northern California. Learn more at mariamgates.com.

 

 

 

Leigh Standley, Sounds True

 

 

 

LEIGH STANDLEY is the artist, writer, and owner of Curly Girl Design, Inc. She creates art for greeting cards, calendars, journals, wall art, and more, and her art is sold throughout the U.S. and around the world. Leigh resides in Boston with her husband and twin little people. She can’t live without yoga, her family, Snickers, and Lucy the Wonder Dog. Leigh believes in magic and is quite certain that given a cape and a nice tiara she could save the world. Learn more at curlygirldesign.com.

Sweet Dreams, Sounds True

 

 

Available at your favorite bookseller

Amazon

Barnes and Noble

IndieBound

Sounds True

Mariam Gates

Photo of ()\

Mariam Gates holds a master’s in education from Harvard University and has more than 20 years’ experience working with children. Her renowned Kid Power Yoga™ program combines her love of yoga with teaching to help children access their inner gifts. For more, visit kidpoweryoga.com.

Also By Author

Bedtime Visualization: Rocketing to the Moon

Sweet Dreams, Sounds True

Bedtime should be the calmest moment of the day with our kids, but often it is anything but. Whether we are dealing with last-minute pajama changes, tooth brushing negotiations, or we’re trying to corral our kids into their rooms, it can end up being an exasperating time for both kids and parents alike.

There are many reasons bedtime can be hard. The first is that we are tired, and of course they are too, so no one is exactly ‘at their best’ at the end of the day. Another challenge for children is that they are about to say ‘goodbye’ to us for the night and that can bring up anxiety about being on their own. Also, let’s face it, falling asleep can be difficult regardless of age. The shift from active to rest is not easy; especially when you add a mind full of racing thoughts—which is typical for children (and adults) when things get quiet at night.

What is needed is a way to help children settle mentally and physically at bedtime. When they feel safe and at ease, falling asleep gets a lot easier. Guided visualizations are tools to support children in using their own imaginations to let their bodies and minds relax at bedtime.

The visualizations in Sweet Dreams: Bedtime Visualizations for Kids ,by Mariam Gates and illustrated by Leigh Standley, engage children in mini journeys to underwater worlds, a horseback ride through a field, and even into space while helping them naturally shift into relaxation. The fun and gentle exercises move them into a calm state which is essential for a good night’s rest. Each visualization is also short enough that it can be easily added as a ‘final story.’

We invite you to try the “Rocketing to the Moon” visualization from Sweet Dreams and see if it helps make bedtime a little smoother for everyone.

Lie down on your back and bring your legs together, pressing your arms tight against your body. You are a rocket ship going to the moon.

Start bouncing your legs to ignite the engine.
10 . . . 9 . . . 8 . . . 7 . . . 6 . . .

Now shake, shake, shake your whole body.
5 . . . 4 . . . 3 . . . 2 . . . 1. BLAST OFF!!!

As you launch into space, point your toes and make yourself as long as you can.

Take a DEEP BREATH IN and a LONG BREATH OUT. Relax your whole body as you sail through space. You are heading toward the moon.

All around you are bright stars and clusters of asteroids. It’s peaceful and quiet.

The moon is getting bigger and bigger the closer you get.

Thud. YOU HAVE ARRIVED.

Step out of your rocket. Bend and extend your legs to make big steps onto the moon like you are walking in slow motion.

You can see Earth in the distance. It is blue and green, like a jewel hanging in the dark sky. Take some deep breaths in and out and think about Earth and how beautiful it is. Think about how lucky you are to live on such a wonderful planet.

It’s time to climb back into your rocket ship.

Take another DEEP BREATH IN and a LONG BREATH OUT.

YOU ARE HEADING HOME.

 

Mariam Gates, Sounds True

 

 

MARIAM GATES has a master’s degree in education from Harvard University and two decades of experience working with children. She is the author of the bestselling Good Night Yoga series. Mariam likes to spend most days writing, where she can explore underwater depths, fly through the sky, and walk on the moon—all in the same afternoon! She lives with her highly imaginative family in Northern California. Learn more at mariamgates.com.

 

 

 

Leigh Standley, Sounds True

 

 

 

LEIGH STANDLEY is the artist, writer, and owner of Curly Girl Design, Inc. She creates art for greeting cards, calendars, journals, wall art, and more, and her art is sold throughout the U.S. and around the world. Leigh resides in Boston with her husband and twin little people. She can’t live without yoga, her family, Snickers, and Lucy the Wonder Dog. Leigh believes in magic and is quite certain that given a cape and a nice tiara she could save the world. Learn more at curlygirldesign.com.

Sweet Dreams, Sounds True

 

 

Available at your favorite bookseller

Amazon

Barnes and Noble

IndieBound

Sounds True

Help Children Relax at Bedtime

Looking for more great reads?

 

Excerpted from Good Night Yoga. Written by Mariam Gates and illustrated by Sarah Jane Hinder.

Mariam Gates holds a master’s in education from Harvard University and has more than 20 years’ experience working with children. Her renowned Kid Power Yoga™ program combines her love of yoga with teaching to help children access their inner gifts. See kidpoweryoga.com.

 

 

Illustrator Sarah Jane Hinder creates acrylic artwork for a variety of children’s book, including Good Night YogaGood Morning Yoga, The Three Little Pigs, and The Elves and the Shoemaker. She lives in Manchester, England, with her husband and two chihuahuas. See sarahjanehinder.com.

Teaching Yoga and Meditation to Kids

Mariam Gates is a highly skilled teacher and yoga instructor with decades of experience, as well as the founder of the Kid Power Yoga program. Mariam is the author of Sounds True’s first children’s book, Good Night Yoga: A Pose-by-Pose Bedtime Story—a tale designed to bring parents and children together in a relaxing flow of postures and visualizations. In this episode of Insights at the Edge, Tami Simon speaks with Mariam about integrating yoga into public school education and the special considerations of teaching the practice to children. They also talk about Mariam’s vision for teaching yoga and meditation from kindergarten through twelfth grade, as well as the possible benefits from such a sweeping program. Finally, Tami and Mariam discuss the background and inspirations behind Good Night Yoga. (54 minutes)

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It’s still dark
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