Play it quietly once your child is in bed and the lights are low. It takes about two minutes, and it’s fine to let it loop until they drift off. Sit with them for the first play if they like, then let them listen on their own.
Read by Nora
01It’s bedtime now. My day is done, and my bed is warm and cozy.
02Snuggled under my blanket, my body feels heavy and sleepy.
03A big slow breath in, and a long slow breath out, like a balloon getting smaller.
04My toes are resting. My tummy is resting too.
05My grown-ups are close by. My home is safe, and so am I.
06A worry can wait for morning. I’ll tell my grown-up then.
07I think about something happy from today, like a hug or a game.
08My eyes feel heavy. They can close whenever they want to.
09My body rests and grows while I sleep.
10Night-night, toes. Night-night, me. I’m drifting off to sleep.
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Why it’s written this way
Children settle best with a calm, predictable routine, and a short loop played the same way each night can become part of it. The words are simple and slow, and every note is one small idea a young child can follow without effort.
The loop moves the way a good bedtime does. First the bed and blanket, then a slow breath (the shrinking balloon gives them a picture to follow), then a gentle body scan from toes to tummy. The safety note comes next, because many children can’t sleep until they feel sure their grown-ups are close.
The worry note gives them somewhere to put a worry, with you in the morning, so they don’t have to hold onto it in the dark. A happy memory replaces it. The last note is a playful goodnight to their toes and to themselves, the kind of line children like to whisper along with, and it leads straight back into the start.