Tonight we're diving deep, all the way down into the quiet, dark blue where Wren the whale is having trouble settling her mind. With help from a wise old sea turtle named Pearl, she discovers a gentle breathing technique to let her worries float away, one slow breath at a time.

This episode includes a guided breathing exercise (Blowhole Breathing) built right into the story, designed to help little ones regulate their nervous systems and drift off to sleep. Perfect for bedtime, quiet time, or any moment your little dreamer needs to feel calm, safe, and held.

Tonight's breathing technique: Blowhole Breathing Tonight's guide: Pearl the sea turtle Perfect for: winding down, big feelings, and drifting off to sleep

Little Dreamers is part of the Motherhood Unstressed family of shows — gentle, guided bedtime stories to help kids breathe, relax, and dream well.

Connect with Liz on Instagram @elizabeth_carlile or at www.motherhoodunstressed.com

Does your child struggle to wind down at night? Do they carry the worries of the day into bed with them — replaying what went wrong, what they should have said, what might happen tomorrow?

Tonight on Little Dreamers, we meet Moss, a young river otter who is the hardest worker in his whole family. Moss paddles and paddles through the rushing river, never stopping, never resting — until one still evening, an ancient heron named Sage shows him something that changes everything: sometimes the bravest thing you can do is stop trying to control the current and let the river carry you.

In this episode, your child will experience:

• A gentle animal-led bedtime story set along a moonlit river
• River Flow Breathing: a brand new breathwork technique that teaches children to breathe in rhythm with nature, calming the nervous system and releasing the urge to control or fix
• A Stoic lesson on the power of acceptance: we cannot control everything, only how we respond
• Soft nature imagery including river otters, a great blue heron, fireflies, and a starlit sky

This episode is perfect for:

• Children ages 4-12
• Kids who have a hard time falling asleep
• Children who are anxious, overwhelmed, or overstimulated at bedtime
• Families who want mindfulness woven into storytime
• Parents looking for calming bedtime routines that also teach emotional regulation

Little Dreamers is an offshoot of the Motherhood Unstressed podcast, created by IIN-certified health coach, TEDx speaker, and mama Liz Carlile. Every episode combines original animal storytelling, breathwork, and gentle Stoic wisdom to help children regulate their nervous systems and drift off to peaceful, happy sleep.

New episodes drop regularly. Subscribe, leave a review, and share with a parent who needs a calmer bedtime tonight.

Connect with Liz on Instagram @elizabeth_carlile or at www.motherhoodunstressed.com

Tonight on Little Dreamers, we visit a peaceful forest where a young fox named Rowan learns an important lesson from Old Tiber the turtle beside the still waters of the Quiet Pond.

Inspired by the wisdom of Aesop's fables and gentle Stoic philosophy, this soothing bedtime story helps children learn that while we can't control everything that happens in the world around us, we can always return to calm inside ourselves.

Through a simple breathing practice woven into the story, children are guided to relax their bodies, slow their breathing, and settle their nervous systems before sleep.

Perfect for winding down after a busy day, this story helps kids gently release worries and drift into restful sleep.

Little dreamer, take a slow breath… and let the quiet pond become still.

• Relaxing the nervous system before bed • Emotional regulation for kids • Learning calm breathing techniques • Bedtime routines that support better sleep • Teaching resilience and inner calm through storytelling

Little Dreamers is a calming bedtime podcast designed to help children relax, regulate their nervous systems, and fall asleep peacefully through gentle stories, breathing exercises, and mindful imagination.

Each episode blends storytelling, nature imagery, and simple mindfulness practices to create a peaceful nighttime routine for kids.

Perfect for ages 4–12, but relaxing for the whole family.

• Bedtime stories that actually help kids fall asleep • Screen-free nighttime routines • Gentle mindfulness for children • Relaxation and breathing exercises for kids • Stories with positive lessons about emotions and resilience

If your little dreamer enjoyed tonight's story, make sure to follow Little Dreamers so you never miss a new bedtime adventure.

You can also connect with creator Elizabeth Carlile on Instagram: @elizabeth_carlile

In this gentle Little Dreamers episode, children are invited into a peaceful animal tale about slowing down, listening deeply, and trusting quiet inner wisdom.

"The Tortoise Who Learned to Listen" is a soothing bedtime story for kids inspired by the timeless lessons of Aesop's Fables and ancient philosophy, teaching that patience, awareness, and calm confidence are powerful strengths.

Perfect for winding down at night, this episode includes a guided breathing and grounding exercise woven directly into the story to help children relax their bodies, calm their minds, and feel safe before sleep.

• Why slowing down can help us make better choices

• How listening (to ourselves and the world) builds wisdom

• That being quiet doesn't mean being unimportant

• How to calm the body through simple breathwork

• Emotional regulation, mindfulness, and self-trust

• Bedtime routines

• Naptime or quiet time

• Children who feel anxious, overstimulated, or overwhelmed

• Parents looking for calming stories instead of screens

• Ages 4–10 (and soothing for adults too)

Midway through the story, listeners are gently guided through a short breathing and listening exercise, helping kids:

• Slow their breathing

• Relax their shoulders and body

• Tune into calm, quiet awareness

This grounding moment supports better sleep and emotional balance without feeling like a "lesson."

Little Dreamers is a kids podcast filled with calming bedtime stories, animal adventures, and mindfulness moments designed to help children feel safe, grounded, and relaxed. Each episode blends storytelling with emotional intelligence, ancient wisdom, and gentle relaxation techniques.

Float away with this soothing Little Dreamers bedtime story and guided meditation, The Pearl and the Wave. Join Luma, a tiny oyster who discovers that true strength isn't in the storm, it's in the stillness. When a powerful Wave crashes into her quiet cove, Luma teaches him (and us) the power of calm, patience, and quiet growth.

This ocean-inspired bedtime story helps children slow down, breathe deeply, and drift into peaceful sleep while learning the timeless lesson: "Still waters run deep."

Featuring a gentle guided meditation and bedtime affirmations, this episode nurtures emotional regulation, mindfulness, and inner confidence.

If this story helped your little dreamer find peace tonight, share it with another family who could use a moment of calm. 🌙

Follow @motherhoodunstressed on Instagram or visit motherhoodunstressed.com for more mindful bedtime stories and daily inspiration.

In this gentle bedtime story for kids, Sera the Sparrow spends her days worrying about everything; storms, food, and what tomorrow might bring. But with the help of a wise owl, she discovers that she doesn't have to carry every "what if." Instead, she learns to breathe, let go, and enjoy the day she's in.

This episode also guides children through the Worry Release Breath, a simple relaxation practice where kids imagine their worries floating away like balloons. It's a comforting way to ease bedtime anxiety, quiet the mind, and help little ones feel safe and calm before sleep.

In this story, kids will learn:

• Why we don't need to worry about tomorrow

• How to feel lighter by letting go of "what ifs"

• A guided breathing practice to release fears and relax at bedtime

Perfect for bedtime, classrooms, or quiet moments, this Little Dreamers story blends animals, mindfulness, and timeless wisdom to help your child rest peacefully and wake up refreshed.

👉 If you enjoyed this episode, please leave a review, it helps more families discover the show.

✨ Connect with me on Instagram @motherhoodunstressed and at motherhoodunstressed.com.

In this calming bedtime story for kids, Cassia the Camel feels nervous about crossing the wide desert. She worries about sandstorms, heat, and getting lost, until a wise desert fox teaches her that courage doesn't mean knowing the whole path, it means trusting each step. With gentle guidance and the support of her caravan, Cassia learns to breathe deeply, calm her fears, and find strength in the journey itself.

This episode also introduces children to Step Breathing, a simple mindfulness exercise where kids match each breath with a gentle step forward. It's a soothing way to build courage, release anxiety, and feel supported before drifting off to sleep.

In this story, kids will learn:

• That courage is found one step at a time

• Why trusting the journey brings peace and strength

• A guided breathing practice to calm worries and build confidence

Perfect for bedtime, classrooms, or quiet moments, this Little Dreamers story blends animals, mindfulness, and timeless wisdom to help your child relax, feel brave, and drift into sweet dreams.

👉 If you enjoyed this episode, please leave a review, it helps more families discover the show. ✨ Connect with me on Instagram @motherhoodunstressed and at motherhoodunstressed.com.

In this calming bedtime story for kids, Hazel the Hedgehog wants to give hugs but her prickly quills get in the way. Feeling left out and discouraged, Hazel discovers that kindness doesn't have to come from her arms at all, it can come from her words and her heart. With the help of her woodland friends, Hazel learns the power of loving-kindness and how sweet words can heal just like a hug.

This episode also introduces children to the Loving-Kindness Meditation, a simple, soothing practice where kids send gentle thoughts of love and safety to themselves and others. It's a wonderful way to nurture compassion, ease worries, and create a sense of connection before bedtime.

In this story, kids will learn:

• Why words can be just as powerful as hugs

• How loving-kindness makes friendships stronger

• A guided meditation they can practice at home or at bedtime

Perfect for bedtime, classrooms, or quiet moments, this Little Dreamers story blends animals, mindfulness, and timeless wisdom to help your child relax, connect, and drift into sweet dreams.

👉 If you enjoyed this episode, please leave a review, it helps more families discover the show. ✨ Connect with me on Instagram @motherhoodunstressed and at www.motherhoodunstressed.com

In this calming bedtime story for kids, Dara the Dolphin loves to leap and twirl across the waves, but she insists on dancing alone. When an old sea turtle reminds her that true joy comes from caring about others, Dara learns that sharing her dance makes the whole ocean brighter.

This episode also includes Wave Breathing, a soothing mindfulness exercise that helps children calm their bodies, release worries, and send kindness outward to those around them. Perfect for easing anxiety and creating a peaceful bedtime routine.

In this story, kids will learn:

• Why real happiness grows when we share it with others

• How empathy and kindness make friendships stronger

• A simple breathing exercise inspired by the rhythm of the ocean

Perfect for bedtime, classrooms, or quiet time, this Little Dreamers story blends animals, mindfulness, and timeless wisdom to help your child relax, connect, and drift into sweet dreams.

👉 If you enjoyed this episode, please leave a review—it helps more families discover the show.

✨ Connect with me on Instagram @motherhoodunstressed and at motherhoodunstressed.com.

In this soothing bedtime story for kids, a storm rolls through Willow Wood, leaving the animals frightened and unsure what to do. But wise Orin the Owl shows them how to stay calm by guiding them through a special "safe place" meditation, teaching that storms never last forever, but courage and calm can stay with us.

This episode blends storytelling with a gentle guided meditation, helping children release worries, slow their breathing, and imagine a safe, peaceful place. Perfect for easing nighttime anxiety, building resilience, and creating a comforting bedtime routine.

In this story, kids will learn:

• That even the stormiest moments will pass

• How to calm their bodies and minds with guided breathing

• The importance of patience, courage, and inner peace

Ideal for bedtime, classrooms, or quiet time, this Little Dreamers story combines animals, mindfulness, and timeless wisdom to help your child drift into sweet dreams.

👉 If you enjoyed this episode, please leave a review, it helps more families discover the show.

✨ Connect with me on Instagram @motherhoodunstressed and at motherhoodunstressed.com.