Mindfulness, Meditation and Breathwork for Kids: 5 Gentle Bedtime Techniques

If your child struggles to settle after a busy day, you’re not alone. Bedtime can be a tricky transition for many families, but introducing mindfulness into your routine can make a huge difference. At Mind+Moon, we believe bedtime should be a moment of connection, calm, and gentle preparation for rest.

Mindfulness, meditation, and breathwork are simple, screen-free tools that help children regulate their emotions, ease anxiety, and enter sleep feeling safe and grounded. These techniques don’t require any special training, and many can be woven into your existing bedtime rhythm with ease.

Why Mindfulness Matters at Bedtime

Mindfulness means paying attention to the present moment, without judgement. For children, that might be noticing the feel of their blanket, the sound of your voice reading, or the sensation of their breathing.

When paired with gentle breathwork or short meditations, mindfulness becomes a powerful sleep support tool. It encourages emotional awareness, helps calm busy thoughts, and teaches children how to settle their bodies, all essential for a smooth wind-down.

5 Mindfulness Techniques for Bedtime

1. Deep Breathing

Playful prompts like “smell the flower, blow the candle” can make deep breathing fun and accessible. Slow inhales and longer exhales help activate the parasympathetic nervous system (the body’s rest response), making it easier to fall asleep.

2. Guided Imagery

Lead your child through a calming story, perhaps a stroll through a peaceful forest or floating on a soft cloud. Encourage them to visualise the sounds, sights, and feelings as they listen. You can use your own voice or gentle audio from a screen-free device like a Toniebox.

3. Body Scan

Start at the toes and move upwards, inviting your child to notice and then relax each part of their body. This technique helps release physical tension and brings awareness to the present moment.

4. Mindful Colouring

Quiet colouring is a lovely way to end the day. It encourages focus, slows the pace, and avoids screen stimulation. Try keeping a set of calming-coloured pencils just for bedtime.

5. Gratitude Practice

Ask your child to share one or two things they’re thankful for from the day. This simple practice can shift the bedtime mood, create emotional closeness, and support a positive outlook,

Yoga and Audiobooks: Extra Tools for Mindful Evenings

Child-Friendly Yoga: Simple poses like butterfly or child’s pose help release excess energy while grounding the body. Yoga naturally combines movement, mindfulness, and breath, making it an excellent pre-sleep activity. Try the Yoga cards from our shop to guide the activity!

Screen-Free Audio Tools: Devices like My Little Morphée offer soothing stories, breathwork tracks, and calming nature sounds. With no screens, Wi-Fi, or overstimulation, it’s a beautiful way for children to explore mindfulness independently.

You may also want to check out our calming range of bedtime wind-down books in our Bookshop.

Final Thoughts: A Calmer End to the Day

Mindfulness doesn’t need to be perfect. Even small moments of calm and presence can shift the entire bedtime energy. Whether it’s a single deep breath, a quiet colouring session, or a short gratitude ritual, you’re planting seeds of emotional resilience and self-regulation.

At Mind+Moon, we design sleep and wellbeing tools that support these peaceful transitions, from our Bedtime Wind-Down Book to printable flashcards and calm cards. Together, these resources help children feel safe, seen, and ready for rest.

Explore our calming bedtime collection in our shop!