Welcome to another bedtime episode
follow along as we learn how to do a
good bedtime routine learn a little
something about our brains practice
mindfulness read a fun bedtime story and
Drift Off to a deep slumber
it is time to get our brain calmed down
and ready to rest
sleep is one of the most important
things you can do to keep your brain
running healthy in order to get a good
night's sleep it's important to get into
a routine
you might already have one or you might
learn a new one here with me
evening time is when the sun is starting
to go down usually after a day of work
or school
in the evening it's important to get a
nutritious meal make sure to get your
protein and some veggies in there this
will feed your body and brain so it can
work while you're sleeping
did I say work while you're sleeping
I did your brain is working hard to
rewire itself from all the things you
learned that day
you might have felt frustrated today
learning a new skill well that's okay
sleep it off try again tomorrow and you
might find it just a little easier
that's because when you're sleeping your
brain creates new connections and
reorganizes the old so you can perform
at your most optimal each and every day
if the task continues to be difficult or
frustrating then you might just need a
different approach to learning that
skill
if you have a hard time paying attention
because you feel sleepy most days and
want to feel energized and ready to
learn well then keep following along to
create a positive nightly and sleep
routine so you can be your best learning
selves
after dinner it might be time to take a
bath and get rid of all those germs from
the day
[Music]
thank you
and now it's time for your pajamas
[Music]
I love pajama time
that was so fun you know what feels good
cleaning all those food and germs from
my mouth let's go brush our teeth
make sure you get all of your teeth make
a e sound with your mouth and smile and
go e and make circles with your brush
and brush and then you go ah and then
you brush your teeth in the back great
job now we're going to take a deep
breath in
[Music]
sometimes before bed I like to learn
something about my brain and how I can
be the best version of myself in
tonight's bedtime lesson we are going to
learn about the importance of exercise
circle of control and finish with a
meditation and story
do you ever feel like your body has too
much energy but you're forced to do
something boring or your mind is racing
but your body doesn't want to move
just know your brain and body both need
exercise what does this mean
the average kid needs about 60 Minutes
of physical activity a day even 10
jumping jacks outside is a good start or
try grabbing a group of friends to play
basketball
let's put down those screens let's have
some outdoor fun with human interaction
for everyone
did you know that there have been
studies done on the power of positive
versus negative language when talking to
a plant the one that is in a more
positive happy and calm environment
thrives a lot more
same with our brains there are a lot of
hate in people out there who are wanting
misery as their friend with mindfulness
you can become aware of that and protect
your light and energy only surround
yourself by those who protect your life
and distance yourself from anyone trying
to dim it
when you are mindful you can become
aware of your emotions and how you react
in response to those triggers when this
happens you can help others become more
mindful as well when you are able to
ease your mind and body and spirit
accept your mistakes forgive yourself
and move forward you'll be able to sleep
better and overall function better
one area that a lot of people struggle
with is control
let's visualize a large Circle and then
a smaller circle inside on the inside
circle is everything you can control and
on the outside is everything you can't
control here are some examples
we can't control other people's emotions
we can control how we treat others we
can't control how other people treat us
we can control how we react
we can't control if we have to leave and
be somewhere at a certain time we can
control which shoes and maybe the outfit
we wear well most of the time with some
flexibility of special events of course
try and think of things that make you
feel completely and utterly out of
control what part of that can you
control and what part of that can't you
control
let's try a meditation of positive
affirmations
start by finding a quiet and comfortable
spot to sit or lie down
we're going to close your eyes and take
a deep breath in and then slowly let it
out
words have power so we are going to
practice small chunks of our day to talk
nicely to our brain now let's say some
positive affirmations to help you feel
happy and confident
repeat after me I am kind
I am strong
I am brave
now take a deep breath in and let it out
slowly
now try and feel all the love and
positivity filling your body and making
you feel happy calm and ready to learn
remember you are special and wonderful
Just the Way You Are
you are going to make mistakes and
that's okay
when you're ready open your eyes
when your brain is calm it's in the
green zone and that means your brain is
at its most optimal to be curious
and be a flexible learner
remember to be safe be kind and align
your behaviors with your values
we can't go to bed without a bedtime
story
stay rested in your bed or get into your
bed and get cozy
we're going to read a fun story about a
spunky boy his dog and Dino Land
once upon a time in a land far away
there lived a young boy named tuck who
loved to play with his faithful dog
baklava by his side they roamed the
countryside far and wide
one day as they walked they stumbled
upon a strange Contraption glowing and
gone
Huck being curious stepped right in and
before he knew it he began to spend
the machine took them back in time to a
land of giant lizards that roam and
climb Huck and baklava were amazed to
see
Tyrannosaurus Rex and stegosaurus as big
as can be
they saw brontosaurus eating leaves from
a tree and pterodactyls Flying Wild and
Free Huck and baklava watched in awe as
they explored this world with a dropped
jaw
but as the day began to fade away Huck
knew they could not stay and play it was
time they got back home to their nice
warm bed I sure do miss Mom Huck had
said
they climbed back in the machine with a
grin and in a blink of an eye they were
back home again
baklava safe and sound looked back on
their Adventure they were proud
they knew they had discovered something
rare and they would always remember
their time with the Dinosaurs Beyond
Compare
the end
thanks for growing your brain with me
today
I believe in you
have a wonderful sleep
good night sweet dreams
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