13.1 Bed Time Guided Meditation in Tokyo: Relaxation Theme

This is a BEDTIME MEDITATION focusing on the theme of Relaxation, and set in Tokyo, Japan. 

Kids are guided into a very relaxing moment at home in their cozy beds, where they focus on their breathing while listening to an audio quiet time activity. 

This meditation can be used as a nighttime routine before bed is to help them ease into slumber land, or also before nap.

The Breathing Practice for this month is Diamond breathing.

Intro/Outro music by Jef Shadoan

Transcript

1. “Moonlit Journey Through Tokyo: Diamond Breathing with a Fox Guide”

Good evening! Bonsoir and welcome to Big Belly Breathing, bienvenue to health!  

My name is Vanessa Hutchinson-Szekely, and I’m thrilled to guide you on tonight’s magical bedtime adventure through the vibrant city of Tokyo, Japan. If you know, you know, but Tokyo is not only the capital of Japan—an island nation in Asia—but also one of the most dynamic cities in the world, where ancient traditions meet modern wonders. It is a city filled with lights, surprises, and hidden peaceful places perfect for exploring before we drift off to sleep.

First, let’s get cozy. Snuggle under your blanket, hug your favorite stuffed animal or lovey, and gently close your eyes. We’ll begin our journey with “Diamond Breathing,” a special technique to help us relax and feel safe.  

Imagine a diamond glowing softly in front of you, shining with a calm, peaceful light. As you breathe in through your nose, the diamond gets brighter, filling your whole body with its glow. As you breathe out through your mouth, the light gently surrounds you, making you feel calm and protected. Let’s try it together. Deep breath in… see the diamond light shine brighter. And breathe out… feel the light wrap around you like a warm hug. Once more, deep breath in… and breathe out, letting go of all your worries.

Now that we’re feeling calm, let’s begin our adventure. Imagine you are standing in the heart of Tokyo, in a beautiful park with trees swaying gently in the night breeze. The air is cool and fresh, and above you, the night sky sparkles with stars, peeking through the tall city buildings. The soft glow of lanterns lights the path in front of you, inviting you to explore.

As you walk along, something catches your eye—a graceful fox, its fur glowing softly like the moon. This magical fox, with its bright, intelligent eyes, is your guide for tonight’s journey through Tokyo. The fox moves silently but gracefully, and with a gentle flick of its tail, it beckons you to follow.

Together, you and the fox stroll through the park and soon reach the beautiful “Shinjuku Gyoen Garden.” The garden is peaceful, with ponds reflecting the moonlight like mirrors and cherry blossom trees swaying gently in the breeze. You walk across a little bridge, and the fox glides beside you, its presence calming and comforting. The quiet sounds of the city feel far away, and the garden feels like a hidden sanctuary just for you.

Next, the fox guides you to a quiet corner of the garden, where a tall, ancient cherry tree stands. The fox sits beside you as you rest beneath the tree, its branches creating a soft canopy above. The air is filled with the gentle scent of flowers, and you feel a deep sense of peace. Take a deep breath in, breathing in the cool night air and the scent of cherry blossoms. Breathe out slowly, letting go of any tension, feeling lighter and more relaxed with each breath.

As you sit there, think of something or someone that brings you happiness—perhaps it’s your family, your friends, or something you love to do. Hold onto that feeling and let it grow inside you, just like the diamond’s light from earlier. As you breathe out, imagine sharing that happiness with the world around you, sending peaceful energy to the people of Tokyo and beyond. The magical fox curls up beside you, its presence filling you with calm and warmth.

It’s time to leave the garden and make our way back through the city. The fox guides you through the quiet streets of Tokyo, past buildings glowing with soft lights and reflections from the river nearby. You feel safe and peaceful, knowing your magical guide is with you.

As you and the fox continue your journey, the city opens up to reveal the beautiful Senso-ji Temple in Asakusa. The temple’s towering red gate, adorned with a giant lantern, welcomes you into its peaceful courtyard. You walk together beneath the soft glow of lanterns as the fox leads you toward the main hall. The gentle sound of a bell chimes in the distance, adding a sense of serenity to the night. As you stand in front of the temple, breathe in deeply, feeling the ancient wisdom of the place fill you with calm and peace. Breathe out and let go of any worries, trusting that the temple’s spirit is watching over you.

Next, the fox leads you to the heart of Tokyo’s bustling Shibuya Crossing. Even though it’s nighttime, the streets are alive with energy, and the neon lights above glow like colorful stars. You and the fox pause at the edge of the crosswalk, watching the crowds move like a gentle river through the city. The fox, always calm, guides you across with ease, and you notice how everything feels perfectly in sync—people, lights, and the pulse of the city. Take a deep breath in, feeling the vibrant energy of Tokyo surround you, and breathe out, feeling balanced and at peace in this exciting place.

Your final stop is the Meiji Shrine, nestled within a quiet forest in the middle of the city. As you walk through the giant torii gate, the sounds of the city fade away, replaced by the peaceful rustling of leaves. The fox leads you deeper into the sacred grounds, where the air feels fresh and pure. At the shrine, you see people gently offering prayers and wishes for peace and happiness. You close your eyes and take a deep breath, feeling connected to the ancient spirits of the forest and the history of Japan. As you breathe out, you silently send a wish for joy and calm to all those you love.

As you and the fox leave the peaceful forest of Meiji Shrine, you find yourselves back in the lively streets of Tokyo. The air is filled with the delicious smells of food from nearby vendors—savory ramen, sweet taiyaki, and warm, comforting bowls of miso soup. The gentle breeze carries these mouthwatering scents as you stroll through the streets, feeling the warmth and vibrancy of the city. Soon, the hustle and bustle starts to fade, and the quiet park where we began comes into view, its soft lantern lights glowing like stars welcoming you home.

Finally, you arrive back at the park where we began, under the twinkling stars and soft lantern lights. Take one last deep breath in, feeling the peacefulness of Tokyo fill your heart. Breathe out and let your body relax even more. Thank your magical fox guide for leading you on this adventure, and let the gentle beauty of Tokyo stay with you as you drift off into sleep.  

Goodnight, sleep tight, and let the wonders of Tokyo guide your dreams. “Oyasumi nasai” and sweet dreams! 🦊🌙