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Junior · 4-6 yrsBedtime routine
Dreamland Prep
Imagination-based wind-down. Paint mental pictures of calm places.
6 min·5 steps·10 gains
Step 130s
Close Eyes
Lay down + close eyes. Listen to breathing.
You
Speak softly
Them
Eyes closed
Step 290s
Imagine Beach
Imagine you're on a warm beach. Feel the sand, hear waves.
You
Describe scene
Them
Visualize
Step 35 reps
Deep Breaths
Take 5 deep breaths. Breathe in peace, breathe out worry.
You
Count softly
Them
Breathe deep
Step 4120s
Body Scan
Relax each body part. Toes, legs, belly, arms, head.
You
Guide scan
Them
Relax fully
Step 515s
Sweet Dreams
Whisper 'sweet dreams, you are loved'.
You
Whisper love
Them
Drift off
Run this with timers + voice cues.
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