Hey there little dreamer,
It's time to get cosy.
Close your eyes and let your breath help you drift off to sleep.
We are going to do some special breathing that makes you feel calm,
Light and safe.
All you have to do is listen and follow along.
Firstly,
Close your eyes and close your mouth.
All the breathing we are going to do is through the nose.
Let's start by placing your hands over your nose and your mouth with your fingers apart.
Just like a sleepy bear resting in a cosy cave.
Breathe in through your nose,
Feeling the warm air on your hands.
Breathe out slowly and feel the breath whisper across your fingers.
Let's do that all again.
Inhale through the nose,
Soft and gentle.
Exhale slow like the wind.
Good.
Keep your hands there and feel your breath moving in and out.
Make sure there is plenty of space in between your fingers.
Notice how soft and warm it is,
Like a gentle hug.
Now let's try something a little bit different.
When you breathe out,
Make it a little slower each time.
Like this.
Breathe in through your nose,
Breathe out long and slow.
Breathe in again through your nose,
Now breathe out even slower.
Feel your face relaxing,
Your body getting sleepy,
Like a fluffy cloud floating in the sky.
Now,
Put your hands on your tummy.
Feel how soft and warm it is under your hands.
Take a breath in through your nose and let your tummy rise like a balloon.
When you breathe out your nose,
Let it sink down soft and quiet.
Let's try it together.
Breathe in,
Tummy rises.
Breathe out,
Tummy falls.
Nice and easy,
No rush,
Just like rocking in a hammock.
Every time you breathe out,
Imagine your body getting heavier.
Your toes getting sleepy,
Your legs getting sleepy,
Your arms feeling soft and warm.
Your head resting deeper into your pillow.
Your whole body is melting into your bed,
Ready for the dreams.
Now,
Let's try a tiny gentle breath on.
This is like holding a baby bird in your hands,
Soft and gentle,
Never too tight.
Take a soft breath in.
Breathe out through your nose and hold your breath for 1,
2,
3,
Then let go and breathe in again.
Let's try this a few more times.
Breathe in,
Breathe out,
Hold for 1,
2,
3,
Now breathe in again.
Every time we do this,
It makes your body even more sleepy,
Like sinking into a soft cloud.
Let's do it one last time.
Breathe in,
Breathe out,
Hold for 1,
2,
3,
Let go and relax.
Now your breath is so soft and gentle,
Like a feather floating in the air.
You are warm and safe,
Your mind is calm and happy and your dreams are waiting for you.
All you have to do now is let go and drift into sleep.
Remember,
Breathing in and out of your nose very gently,
Feeling it on your tummy,
Rising and falling.
Good night.
