A Bedtime Meditation for Black Children Who Can’t Sleep

Picture by Sir Manuel on Unsplash

One of my friends, a Black man living in Philadelphia, told me that his children weren’t able to sleep for nights on end during mounting racial tensions and riots taking place in the city. His children didn’t feel safe in their own beds, but more than that, in their own skin. Even if they couldn’t fully understand the complexities of racism, it was still infiltrating their psyches and weighing heavily on their spirits. It made me realize that children, the most innocent among us, are bearing the brunt of the adult inability to see God’s image in one another and treat one another accordingly.

While this meditation can be done with any child, I wrote it specifically with Black children in mind, with the hope of bringing some peaceful slumber. This can be a bedtime ritual to build inner resilience and create a protective boundary between Black children’s bodies and the unrest in the world.

Getting Started:

• You can do this meditation with your child at bedtime, and as often as you would like

• Begin by inviting your child to join you in an exercise to help them sleep; all they have to do is use their imagination

• Feel free to modify the meditation to meet your needs and preferences. For instance, you can insert your tradition’s name for God or say your own prayer

• Allow space for your child to answer the questions and delight in what they have to say

Bedtime Meditation:
Guardian reading to child

Picture a warm light inside of you.

Can you point to where your light is?

What color is it?

Put your hand on your body, right on top of your light.

Then take a deep breath, filling yourself all up with air.

When there isn’t any room left, take another little sip of air. Hold it. Then let all the air out of your body. As you breathe in and out, picture your light getting bigger and brighter, until your whole body is full of this warm, bright, colorful light.

Can you picture it filling up your body?

Let’s give your light a name.

It could be Jesus or Spirit, Grandmother or Grandfather, Warrior or Big Strong Angel.

What would you like to call your light?

Now that we know your light’s name, does (insert light’s given name) have anything to say to you?

Is there anything you want to say to your light?

Let’s ask your light to protect you in this room.

First, let’s have your light make you safe in your bed. Imagine your light surrounding you in a bright bubble. The bubble is sealed up tight, and only you get to choose what or who is in it.

Can I be in your bubble? How about your stuffed animals? A pet?

Do you want anything else in your bubble to make you feel safe?

Do you want me to remove anything from your bubble?

You get to stay in your safe and peaceful bubble all night long.

How does it feel to be inside your bubble?

Now let’s have your light make you safe all around your bed.

Imagine your light filling up the whole room. Your light is covering the walls, ceiling, and floor. It is filling up all the space in your closet, and under your bed. It is covering the door frames and windows. It is filling in all the cracks, nooks, and crannies.

What else do you want your light to cover?

Wow, your light is everywhere!

Take a moment to enjoy the light inside you, and all around you. Take another deep, long breath. Fill up your lungs, take another little sip of air, hold it for a second, and let all the air out.

Let’s thank your light for all its hard work.

“Light (insert name), thank you for protecting (child’s name) and staying with them all night. Give them comfort and peace. Help them know they aren’t alone and you are with them.”

Is there anything else you want to add?

Your light is going to be here protecting you all night.

Even when I turn out the lights and you close your eyes to go to sleep, your light is with you. You can talk to your light and ask it for things. You can rest all cozy knowing you are taken care of.

Don’t worry if you get afraid or can’t sleep,

Just put your hand back on your body where your light is. Take a deep breath in and out, and your light will stay bright and strong. You have everything you need inside of you to be safe, loved, and supported.

Going Forward:

While this meditation is especially effective at bedtime, remind your child that their light is always in and with them. They are protected by their light at school, and in all their activities and relationships. In any given moment your child can put their hand on their body where they envision their light, as a way to connect to their source of love and safety. Your child can also practice imagining being in their protective bubble throughout the day. This can be helpful while driving in the car or walking through the city, sitting in class, or any time they feel a need for a buffer in their environment.