Ep 187 From Top to Toe: How to Let Go When Your Mind Won't Slow

Ever found yourself staring at the ceiling, mind racing, unable to drift off to sleep? You're not alone. This episode was born from a conversation with one of my middle school clients who shared she'd been using regular podcast episodes to help calm her mind on sleepless nights. Together, we realized what she truly needed was a dedicated guided relaxation - and that's exactly what this special episode delivers. Thanks Liv!

Guided relaxations are among my favorite tools to share with children because they provide a simple yet powerful pathway to calm. Using the gentle imagery of a warm wave washing over the body, I'll guide you (or your child) through systematically releasing tension from the top of your head all the way down to your toes. You'll discover areas where you unconsciously hold stress and learn how to let it go through conscious breathing and body awareness.

What makes this practice particularly special is its versatility. While perfect for bedtime struggles, it works equally well for daytime moments when overwhelm strikes. The recording provides clear guidance for both scenarios - either drifting peacefully to sleep or gently returning to your day feeling refreshed and centered. Parents tell me their children often request this relaxation when they're feeling anxious or having trouble settling down.

Whether you're a parent seeking tools to help your child develop emotional regulation skills or someone looking for a moment of calm in your own busy life, this guided relaxation offers a gentle reset button. The practice takes just under thirteen minutes but provides benefits that last much longer. Give yourself or your child this gift of calm - your nervous system will thank you!

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

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