14.2 Bed Time Guided Meditation in Atlanta, Georgia: Gratitude Theme

This is a BEDTIME MEDITATION focusing on the theme of Gratitude, and set in Atlanta, Georgia. 

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 Heart Circle breathing.

P.S. Thank you dear listener, Helene in San Francisco, for this location idea!

Intro/Outro music by Jef Shadoan

Transcript

Starlit Serenity: A Bedtime Adventure through Atlanta’s Peaceful Night

Hello and welcome to Big Belly Breathing! Bienvenue to health, rest, and relaxation.

My name is Vanessa Hutchinson-Szekely, and I’m so happy to guide you on this peaceful journey to help you relax and prepare for a wonderful night’s sleep. Tonight, we’re taking a gentle, magical trip to Atlanta, Georgia, with a focus on gratitude. Our breathing practice for this journey is called *Heart Circle* breathing, where we place our hands over our heart and move them in a gentle circle to calm ourselves.

So, go ahead and get cozy in your bed. Wiggle around until you feel comfortable, and let your whole body relax. Close your eyes and feel how soft and safe your bed is, ready to carry you into a peaceful sleep.

When you’re ready, place your hands over your heart. As you breathe in, move your hands slowly in a gentle circle, feeling warmth spread under your palms. On the exhale, reverse the circle, letting any thoughts from the day slowly melt away. Breathe like this a few more times, feeling each circle of breath help you relax deeper and deeper.

**Visualization**:  

Now, imagine that tonight, we’re taking a magical journey to the peaceful city of Atlanta, Georgia. Atlanta is a lively place by day, but at night, it’s calm and quiet. In your mind, imagine you’re in a warm, open field just outside the city. The sky above is a deep, velvety blue, sprinkled with twinkling stars, and a gentle breeze whispers through the trees. The air feels soft and cozy, like a warm blanket wrapping around you.

As you’re lying there, you notice a beautiful, white-tailed deer standing nearby. She has gentle eyes, a soft white tail, and a calm, comforting presence. She steps closer, and you can feel her peaceful energy. It’s almost as if she knows you’re here for a quiet journey, ready to relax and let go of the day. You place your hand over your heart, feeling grateful for her company, and imagine that she will be your guide on this adventure.

The two of you begin to walk slowly through the soft field. Feel how the earth feels soft and steady under your feet. Each step helps you feel calm and grounded. The air smells fresh and clean, like pine trees and a hint of honeysuckle. Take a gentle breath in, letting this calming smell fill you, and as you breathe out, feel any leftover worries float away.

Soon, the two of you arrive at *Piedmont Park*, a beautiful green oasis in the middle of Atlanta. It’s a peaceful place at night, with tall trees and paths that curve around serene lakes. Imagine yourself walking along a quiet path next to a gentle lake, where the water reflects the moonlight in a soft, shimmering glow. You feel grateful for this calm space, with the soft sounds of crickets and frogs singing you a gentle lullaby.

Next, your deer guide leads you to the *Atlanta Botanical Garden*, a magical place even under the moonlight. In your mind, see the garden paths glowing softly, surrounded by beautiful flowers and plants from all over the world. The scent of lavender and jasmine fills the air, and with each breath in, you feel a wave of relaxation washing over you. Imagine the colors, even in the dim light, and how each petal seems to be resting, just like you.

As you continue your journey, you reach *Centennial Olympic Park*, a special place with fountains that sparkle under the stars. Picture the fountain gently flowing, sending tiny droplets into the air that catch the moonlight. The soft sound of water trickling feels soothing, like a quiet lullaby just for you. Your white-tailed deer friend stands beside you, and you both take in the peaceful scene, feeling grateful for this moment of calm in such a vibrant city.

You and your deer friend find a cozy bench to sit on, taking one last deep breath as you look out over the peaceful park. Place your hands over your heart again, moving them in a gentle circle as you breathe in and out. Feel a warm sense of gratitude for this journey and for all the beauty Atlanta has to offer.

When you’re ready, imagine saying goodnight to your gentle deer friend. She looks at you with warm, kind eyes, reminding you that you can visit this peaceful place anytime you want. Slowly, bring yourself back to the feeling of your bed beneath you, soft and cozy, ready to hold you as you drift off to sleep.

Breathe gently, and let yourself float into a deep, restful sleep. 

Sweet dreams dear one. 

Goodnight, and sleep well, bonne nuit.