Superhero Sleep Meditations (10 Hours)

Captain EJ has a special superpower...his incredible voice! In this compilation, up on the Honeybee Hilltop, you and Captain EJ encounter a fluffy, friendly bunny.

Voices by: Captain EJ and Amanda Fobbos

Transcript

Bedtime with Captain EJ. Today we will be up on the Honey Bee Hilltop where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass as if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth and sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth, And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart, Full of love and kindness, And for this reason, She snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads, Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth. Instill yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth, And enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you once again to see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth, And watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits and remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land for however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment, And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected, Even when you don't realize it. For this reason, You are never, Ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the bridge, As if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you on this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever, Into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls, Where the wind and the river meet. Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing Honey River, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater when they're brought together. Take your slowest, Deepest breath in through your nose. As if you could create an ocean of air between your ribs, Then slowly breathe all the way out through your mouth, And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks. With very little disruption, Still the river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same, But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. An all-but-forgotten teddy bear found in the grass turns up in our path, As if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch in the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center, And reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth, And grab a sweet little teddy bear that was lying face up in the grass, Just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story and it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift, Filled with love. Then slowly breathe all the way out through your mouth. And blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth and wonder at this bear's story. There is no wrong answer because it is simply not yet known and may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them but had to leave in a hurry when they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill and this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn-out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures, And things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our life's journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine. As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side, To look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of grey clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the greyness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like, A day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in midair, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full, Or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world. And indeed, You are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down. Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness. Both inside and out. You are delivered to a soft, Bouncy cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space. When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget. On the days, Weeks, Months, Or even years when there only seems to be clouds around us, Dimming our brilliance like a hidden sun, The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it, There is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again, For the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows in the tall grass, And see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth, And blow the clouds away. What once was a thick, Gray blanket, Is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The twinkling stars come out one by one in the sky, As if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center, And take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth, And focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky, And pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around a bundle of stars and pull them down to Earth, Where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars appears to blink on and off like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination, But you, Yourself, Are already made of stardust. You know all about the stars, Because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Filled with stardust as we are, Our minds are also a lot like the sky, Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those, Too, Blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind. Like the stars that appear to blink on and off, So, Too, Your thoughts can brighten and dim, But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sink into the soft grass of this hilltop. You hear a quiet commotion beside you, And there appears a light switch with a knob set perfectly in the middle. Neither on nor off. The knob is your favorite color, And from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over to push the knob down to turn something off. Immediately, You look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on Earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, You enjoy the peace you feel not thinking about that which worries or concerns you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now, In the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. These are all the thoughts that lift you up and out of the darkness, That expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day, And that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular so it's as clear as the nighttime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And say that bright, Twinkling thought of yours out loud quietly, Just to yourself, In your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust, Packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug, Then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind but knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth inside and out. There are puffy white clouds traveling through the sky one at a time. Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see but feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not so good, And everything in between. That's why we appreciate all that we have, The moment that we have it, And also why we know that we can always keep going, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath. Then slowly breathe all the way out through your mouth, And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need to feel it too. It wraps around them like a loving hug just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that grey plumes of smoke are gathering off to one side of the hill off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires are a natural part of forest life, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. Take another slow, Deep breath in through your nose. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And buoyant feeling of celebration fill the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goody bag full of party favors. The breeze carries them as they continue on, Just like each of us, In perpetual motion. Even while you're sleeping, Or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth. And give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. That's why the word for breathing, Respiration, Is so close to the word inspiration. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads, Or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go like a breeze. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The forest below suddenly appears not as one big forest, But individual trees standing together as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side, Where the trees seem just as endless, Until you can feel a little stretch. Bring your gaze back to a comfortable center, And look up to the sun as it shines down on you. Take a slow, Deep breath in through your nose. Feel your chest expand out, Full of fresh forest air. Then slowly breathe all the way out through your mouth. And root yourself into the earth, Letting yourself be heavy and supported. At the same time, Stretch your neck up tall, So your ears are as far away from your shoulders as possible at the tallest tree below. A gentle breeze blows softly against your skin, Rustling all the leaves at different times, In different intervals, Like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, Finally resting on the green grass. A little blue bird swoops down to pick it up since it's perfect for her nest. When she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel, If you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest as if you could see out of your heart as it beats once, Twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below, And those trees to other trees. The mushrooms, Which are the basis for all underground communication in the forest, Help trees talk to each other just like phones and computers help us communicate. And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree. It rolls all the way down the hill and buries itself in the soil, Tucking itself into the warmth and restorative darkness that comes with closing your eyes to sleep for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all, And as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift as if you've heard the funniest tree joke, And slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. On your other side, You reach your other hand up toward the friendly little bird. It lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how, You know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send the love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder, Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch, So the sun shines down on your cheek. Then turn your head all the way to the other side, Until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth, As you hear a furry friend scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them in their cheeks. One squirrel comes up to you, Slowly and cautiously at first, And hands you one of his acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs acting as the lookout, Carefully scanning their surroundings, The other two bury the pile of acorns in the soil. What the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth. As the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, Never becoming anything else. Other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good and the neutral, Are like the piles of acorns these squirrels find and bury as treasure. Each memory, Feeling, Thought and reaction is unique to us and unique in our ecosystem. They will each be watered and shined down upon by the weather we experience in our day to day lives. Some of these acorns become too soggy and we need to dig them out, To replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough. Worries about not being worthy of unconditional love and support. Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat once, Twice, Three times. Then slowly breathe all the way out through your mouth. And send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill, As if you too can float on the breeze. When one of the squirrels taps your leg with its tiny paw, You are brought back to this grounded place. And you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you needs you to be the most perfect you and nothing else. Anything that you can dig up and use when you need it most. She helps you dig a little hole in the soil, Where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend, Even to yourself. Then slowly breathe all the way out through your mouth. And bury this affirmation of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to the bright sunshine above ground. Your heart is a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be and make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe all the way out through your mouth. And soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead, Toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these horizon-bound birds, Which flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with the strong wind, Carried by its invisible force, Instead of trying to flap its wings powerfully against it, Working against a pull in the opposite direction. As you watch the birds, You remember a time when you felt the breeze at your back. Carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it. Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds and skies remind you of that. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift. Then slowly breathe all the way out through your mouth. And sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge, And to marshal all of your resources to do so. When hatchlings are depending on you, Just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath. Then slowly breathe all the way out through your mouth. As a vow to struggle when, And most importantly how, It is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends, And loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person, You may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill, Yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in your direction. He's out for a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you, Another breeze swells and whirls into a wind that blows harder and harder at your back. Again, The grass and branches bend to the invisible force, And leaves dislodge from their branches and flutter through the sky. Overhead, This colorful bird flaps his wings harder and harder, Trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you, To help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth, As you watch your eager friend try to reach you against the wind. He grows more and more tired, But the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears into the vast horizon, The breeze again calms down. Some important things in life require us to fly against the breeze. But at other times, Out of a sense of duty or guilt, We may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling, Knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass, As if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side, Until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side, Until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight, Illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth, And sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart full of love and kindness, And for this reason, She snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads, Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends, Or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth. Instill yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth, And enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you, Once again, To see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth. Then watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits and remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you, Here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land for however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment. And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected. Even when you don't realize it. For this reason, You are never ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the banks as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you on this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time, Right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever, Into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls, Where the wind and the river meet. Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing honey river, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater when they're brought together. Take your slowest, Deepest breath in through your nose. As if you could create an ocean of air between your ribs. Then slowly breathe all the way out through your mouth. And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks. With very little disruption, Still the river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same. But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. An all-but-forgotten teddy bear found in the grass turns up in our path, As if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen. Listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch and the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there, Too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center and reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth, And grab a sweet little teddy bear that was lying face up in the grass, Just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down, Than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story and it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift, Filled with love. Then slowly breathe all the way out through your mouth. And blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth and wonder at this bear's story. There is no wrong answer because it is simply not yet known and may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them but had to leave in a hurry when they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill and this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn-out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures, And things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our lives' journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine. As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side, To look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of gray clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the grayness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like, A day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in midair, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full, Or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world. And indeed, You are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down. Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness. Both inside and out. You are delivered to a soft, Bouncy cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space. When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget. On the days, Weeks, Months, Or even years when there only seems to be clouds around us, Dimming our brilliance like a hidden sun, The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it, There is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again, For the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows in the tall grass and see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth, And blow the clouds away. What once was a thick, Gray blanket is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The twinkling stars come out one by one in the sky, As if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center, And take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth, And focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky, And pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around the bundle of stars and pull them down to Earth, Where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars appears to blink on and off like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination, But you, Yourself, Are already made of stardust. You know all about the stars, Because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Filled with stardust as we are, Our minds are also a lot like the sky, Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those too blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind. Like the stars that appear to blink on and off, So too, Your thoughts can brighten and dim, But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sink into the soft grass of this hilltop. You hear a quiet commotion beside you and there appears a light switch with the knob set perfectly in the middle, Neither on nor off. The knob is your favorite color and from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over to push the knob down to turn something off. Immediately you look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, You enjoy the peace you feel not thinking about that which worries or concerns you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now in the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. These are all the thoughts that lift you up and out of the darkness, That expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day, And that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular so it's as clear as the nighttime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And say that bright, Twinkling thought of yours out loud quietly, Just to yourself in your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust, Packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. . . Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug, Then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind, But knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth inside and out. There are puffy white clouds traveling through the sky one at a time, Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see but feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not-so-good, And everything in between. That's why we appreciate all that we have, The moment that we have it, And also why we know that we can always keep going, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath. Then slowly breathe all the way out through your mouth, And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need to feel it too. It wraps around them like a loving hug just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that gray plumes of smoke are gathering off to one side of the hill, Off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires are a natural part of forest life, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. Take another slow, Deep breath in through your nose. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And buoyant feeling of celebration fill the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goody bag full of party favors. The breeze carries them as they continue on, Just like each of us, In perpetual motion. Even while you're sleeping, Or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth. And give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. That's why the word for breathing, Respiration, Is so close to the word inspiration. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads, Or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go like a breeze. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The forest below suddenly appears, Not as one big forest, But individual trees standing together as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side, Where the trees seem just as endless, Until you can feel a little stretch. Bring your gaze back to a comfortable center, And look up to the sun as it shines down on you. Take a slow, Deep breath in through your nose. Feel your chest expand out, Full of fresh forest air. Then slowly breathe all the way out through your mouth. And root yourself into the earth, Letting yourself be heavy and supported. At the same time, Stretch your neck up tall, So your ears are as far away from your shoulders as possible at the tallest tree below. A gentle breeze blows softly against your skin, Rustling all the leaves at different times, In different intervals, Like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, Finally resting on the green grass. A little blue bird swoops down to pick it up since it's perfect for her nest. When she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel, If you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest as if you could see out of your heart as it beats once, Twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below, And those trees to other trees. The mushrooms, Which are the basis for all underground communication in the forest, Help trees talk to each other just like phones and computers help us communicate. And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree. It rolls all the way down the hill and buries itself in the soil, Tucking itself into the warmth and restorative darkness that comes with closing your eyes to sleep for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all, And as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift as if you've heard the funniest tree joke, And slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. On your other side, You reach your other hand up toward the friendly little bird. It lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how, You know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send the love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder, Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. EJ? Today, We will be up on the honeybee hilltop where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch so the sun shines down on your cheek. Then turn your head all the way to the other side until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth as you hear a furry friend scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them in their cheeks. One squirrel comes up to you, Slowly and cautiously at first, And hands you one of his acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs acting as the lookout, Carefully scanning their surroundings, The other two bury the pile of acorns in the soil. What the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth. As the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, Never becoming anything else. Other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good and the neutral, Are like the piles of acorns these squirrels find and bury as treasure. Each memory, Feeling, Thought and reaction is unique to us and unique in our ecosystem. They will each be watered and shined down upon by the weather we experience in our day to day lives. Some of these acorns become too soggy and we need to dig them out, To replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough. Worries about not being worthy of unconditional love and support. Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat once, Twice, Three times. Then slowly breathe all the way out through your mouth. And send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill, As if you too can float on the breeze. When one of the squirrels taps your leg with its tiny paw, You are brought back to this grounded place. And you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you needs you to be the most perfect you and nothing else. Anything that you can dig up and use when you need it most. She helps you dig a little hole in the soil, Where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend, Even to yourself. Then slowly breathe all the way out through your mouth. And bury this affirmation of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to the bright sunshine above ground. Your heart is a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be and make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe all the way out through your mouth. And soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead, Toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these horizon-bound birds, Which flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with the strong wind, Carried by its invisible force, Instead of trying to flap its wings powerfully against it, Working against a pull in the opposite direction. As you watch the birds, You remember a time when you felt the breeze at your back. Carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it. Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds and skies remind you of that. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift. Then slowly breathe all the way out through your mouth. And sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge, And to marshal all of your resources to do so. When hatchlings are depending on you, Just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath. Then slowly breathe all the way out through your mouth. As a vow to struggle when, And most importantly how, It is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends, And loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person, You may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill, Yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in your direction. He's out for a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you, Another breeze swells and whirls into a wind that blows harder and harder at your back. Again, The grass and branches bend to the invisible force, And leaves dislodge from their branches and flutter through the sky. Overhead, This colorful bird flaps his wings harder and harder, Trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you, To help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth, As you watch your eager friend try to reach you against the wind. He grows more and more tired, But the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears into the vast horizon, The breeze again calms down. Some important things in life require us to fly against the breeze. But at other times, Out of a sense of duty or guilt, We may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling, Knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass, As if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side, Until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side, Until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight, Illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth, And sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart full of love and kindness, And for this reason, She snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads, Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends, Or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth. Instill yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth, And enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you, Once again, To see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth. Then watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits and remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you, Here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land for however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment. And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected. Even when you don't realize it. For this reason, You are never ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the banks as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you on this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time, Right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever, Into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls, Where the wind and the river meet. Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing honey river, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater when they're brought together. Take your slowest, Deepest breath in through your nose, As if you could create an ocean of air between your ribs. Then slowly breathe all the way out through your mouth, And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks. With very little disruption, Still the river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same, But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Good night. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. An all-but-forgotten teddy bear found in the grass turns up in our path, As if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch and the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center and reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth and grab a sweet little teddy bear who was lying face up in the grass just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story and it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift, Filled with love. Then slowly breathe all the way out through your mouth. And blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth and wonder at this bear's story. There is no wrong answer because it is simply not yet known and may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them but had to leave in a hurry when they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill and this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn-out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures, And things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our lives' journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine. As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side, To look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of great clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the grayness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like, A day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in midair, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full, Or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world. And indeed, You are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down. Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness. Both inside and out. You are delivered to a soft, Bouncy cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space. When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget. On the days, Weeks, Months, Or even years when there only seems to be clouds around us, Dimming our brilliance like a hidden sun, The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it, There is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again, For the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows on the tall grass and see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth. And blow the clouds away. What once was a thick, Gray blanket is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The twinkling stars come out one by one in the sky, As if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center, And take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth, And focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky, And pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around the bundle of stars and pull them down to Earth, Where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars appears to blink on and off like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination, But you, Yourself, Are already made of stardust. You know all about the stars, Because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Filled with stardust as we are, Our minds are also a lot like the sky, Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those too blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind. Like the stars that appear to blink on and off, So too, Your thoughts can brighten and dim, But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sink into the soft grass of this hilltop. You hear a quiet commotion beside you, And there appears a light switch with the knob set perfectly in the middle. Neither on nor off. The knob is your favorite color, And from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over to push the knob down to turn something off. Immediately you look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, You enjoy the peace you feel not thinking about that which worries or concerns you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now in the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. These are all the thoughts that lift you up and out of the darkness, That expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day, And that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular so it's as clear as the nighttime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Then slowly breathe all the way out through your mouth. And say that bright, Twinkling thought of yours out loud quietly, Just to yourself, In your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust, Packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the honeybee hilltop, Where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug, Then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind, But knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth inside and out. There are puffy white clouds traveling through the sky one at a time, Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see, But feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not so good, And everything in between. That's why we appreciate all that we have, The moment that we have it, And also why we know that we can always keep going, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath. Then slowly breathe all the way out through your mouth, And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need to feel it too. It wraps around them like a loving hug just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that grey plumes of smoke are gathering off to one side of the hill, Off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires are a natural part of forest life, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. Take another slow, Deep breath in through your nose. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And buoyant feeling of celebration fill the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goody bag full of party favors. The breeze carries them as they continue on, Just like each of us, In perpetual motion. Even while you're sleeping, Or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth. And give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. That's why the word for breathing, Respiration, Is so close to the word inspiration. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads, Or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go like a breeze. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The forest below suddenly appears not as one big forest, But individual trees standing together as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side, Where the trees seem just as endless, Until you can feel a little stretch. Bring your gaze back to a comfortable center, And look up to the sun as it shines down on you. Take a slow, Deep breath in through your nose. Feel your chest expand out, Full of fresh forest air. Then slowly breathe all the way out through your mouth. And root yourself into the earth, Letting yourself be heavy and supported. At the same time, Stretch your neck up tall, So your ears are as far away from your shoulders as possible at the tallest tree below. A gentle breeze blows softly against your skin, Rustling all the leaves at different times, In different intervals, Like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, Finally resting on the green grass. A little blue bird swoops down to pick it up since it's perfect for her nest. When she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel, If you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest as if you could see out of your heart as it beats once, Twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below, And those trees to other trees. The mushrooms, Which are the basis for all underground communication in the forest, Help trees talk to each other just like phones and computers help us communicate. And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree. It rolls all the way down the hill and buries itself in the soil, Tucking itself into the warmth and restorative darkness that comes with closing your eyes to sleep for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all, And as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift as if you've heard the funniest tree joke, And slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. On your other side, You reach your other hand up toward the friendly little bird. It lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how, You know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send a love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder, Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch, So the sun shines down on your cheek. Then turn your head all the way to the other side, Until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth, As you hear a furry friend scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them in their cheeks. One squirrel comes up to you, Slowly and cautiously at first, And hands you one of his acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs acting as the lookout, Carefully scanning their surroundings, The other two bury the pile of acorns in the soil. What the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth. As the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, Never becoming anything else. Other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good and the neutral, Are like the piles of acorns these squirrels find and bury as treasure. Each memory, Feeling, Thought and reaction is unique to us and unique in our ecosystem. They will each be watered and shined down upon by the weather we experience in our day to day lives. Some of these acorns become too soggy and we need to dig them out, To replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough. Worries about not being worthy of unconditional love and support. Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat once, Twice, Three times. Then slowly breathe all the way out through your mouth. And send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill, As if you too can float on the breeze. When one of the squirrels taps your leg with its tiny paw, You are brought back to this grounded place. And you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you needs you to be the most perfect you and nothing else. Anything that you can dig up and use when you need it most. She helps you dig a little hole in the soil, Where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend, Even to yourself. Then slowly breathe all the way out through your mouth. And bury this affirmation of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to the bright sunshine above ground. Your heart is a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honeybee Hilltop, Where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be and make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe all the way out through your mouth. And soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead, Toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these horizon-bound birds, Which flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with a strong wind, Carried by its invisible force, Instead of trying to flap its wings powerfully against it, Working against a pull in the opposite direction. As you watch the birds, You remember a time when you felt the breeze at your back. Carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it. Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds and skies remind you of that. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift. Then slowly breathe all the way out through your mouth. And sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge, And to marshal all of your resources to do so. When hatchlings are depending on you, Just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath. Then slowly breathe all the way out through your mouth. As a vow to struggle when, And most importantly how, It is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends, And loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person, You may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill, Yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in your direction. He's out for a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you, Another breeze swells and whirls into a wind that blows harder and harder at your back. Again, The grass and branches bend to the invisible force, And leaves dislodge from their branches and flutter through the sky. Overhead, This colorful bird flaps his wings harder and harder, Trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you, To help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth, As you watch your eager friend try to reach you against the wind. He grows more and more tired, But the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears into the vast horizon, The breeze again calms down. Some important things in life require us to fly against the breeze. But at other times, Out of a sense of duty or guilt, We may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling, Knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass, As if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side, Until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side, Until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight, Illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth, And sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart full of love and kindness, And for this reason, She's snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads, Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends, Or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth, And still yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth, And enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you, Once again, To see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth. Then watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits and remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you, Here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land for however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment. And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected. Even when you don't realize it. For this reason, You are never ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the banks as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you on this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls. Where the wind and the river meet, Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing Honey River, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater when they're brought together. Take your slowest, Deepest breath in through your nose. As if you could create an ocean of air between your ribs, Then slowly breathe all the way out through your mouth, And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks. With very little disruption, Still the river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same, But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. An all-but-forgotten teddy bear found in the grass turns up in our path, As if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch in the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center, And reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth, And grab a sweet little teddy bear that was lying face up in the grass, Just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story and it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirit's lift filled with love. Then slowly breathe all the way out through your mouth. And blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth and wonder at this bear's story. There is no wrong answer because it is simply not yet known and may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them but had to leave in a hurry when they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill and this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn-out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures, And things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our life's journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine. As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side, To look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of grey clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the greyness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like, A day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in mid-air, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full, Or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world. And indeed, You are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down. Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness. Both inside and out. You are delivered to a soft, Bouncy cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space. When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget. On the days, Weeks, Months, Or even years when there only seems to be clouds around us, Dimming our brilliance like a hidden sun, The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it, There is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again, For the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows on the tall grass and see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth. And blow the clouds away. What once was a thick, Gray blanket is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The twinkling stars come out one by one in the sky, As if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch, And see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center, And take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth, And focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky, And pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around the bundle of stars and pull them down to Earth, Where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars appears to blink on and off like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination, But you, Yourself, Are already made of stardust. You know all about the stars, Because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Filled with stardust as we are, Our minds are also a lot like the sky. Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those too blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind. Like the stars that appear to blink on and off, So too, Your thoughts can brighten and dim. But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sink into the soft grass of this hilltop. You hear a quiet commotion beside you, And there appears a light switch with the knob set perfectly in the middle, Neither on nor off. The knob is your favorite color, And from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over to push the knob down to turn something off. Immediately, You look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, You enjoy the peace you feel not thinking about that which worries or concerns you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now, In the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. These are all the thoughts that lift you up and out of the darkness, That expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day, And that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular, So it's as clear as the nighttime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Then slowly breathe all the way out through your mouth. And say that bright, Twinkling thought of yours out loud quietly, Just to yourself, In your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust, Packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug, Then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind but knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth inside and out. There are puffy white clouds traveling through the sky one at a time, Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see but feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not so good, And everything in between. That's why we appreciate all that we have, The moment that we have it, And also why we know that we can always keep going, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath. Then slowly breathe all the way out through your mouth, And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need to feel it too. It wraps around them like a loving hug just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that grey plumes of smoke are gathering off to one side of the hill off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires are a natural part of forest life, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. Take another slow, Deep breath in through your nose. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And buoyant feeling of celebration fill the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goody bag full of party favors. The breeze carries them as they continue on, Just like each of us, In perpetual motion. Even while you're sleeping, Or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth. And give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. That's why the word for breathing, Respiration, Is so close to the word inspiration. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads, Or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go like a breeze. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The forest below suddenly appears not as one big forest, But individual trees standing together as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side, Where the trees seem just as endless, Until you can feel a little stretch. Bring your gaze back to a comfortable center, And look up to the sun as it shines down on you. Take a slow, Deep breath in through your nose. Feel your chest expand out, Full of fresh forest air. Then slowly breathe all the way out through your mouth. And root yourself into the earth, Letting yourself be heavy and supported. At the same time, Stretch your neck up tall, So your ears are as far away from your shoulders as possible at the tallest tree below. A gentle breeze blows softly against your skin, Rustling all the leaves at different times, In different intervals, Like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, Finally resting on the green grass. A little blue bird swoops down to pick it up since it's perfect for her nest. When she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel, If you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest as if you could see out of your heart as it beats once, Twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below, And those trees to other trees. The mushrooms, Which are the basis for all underground communication in the forest, Help trees talk to each other just like phones and computers help us communicate. And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree. It rolls all the way down the hill and buries itself in the soil, Tucking itself into the warmth and restorative darkness that comes with closing your eyes to sleep for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all, And as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift as if you've heard the funniest tree joke, And slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. On your other side, You reach your other hand up toward the friendly little bird. It lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how, You know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send the love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder. Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the honeybee hilltop where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch so the sun shines down on your cheek. Then turn your head all the way to the other side until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. As you hear a furry friend scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them in their cheeks. One squirrel comes up to you, Slowly and cautiously at first, And hands you one of his acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs acting as the lookout, Carefully scanning their surroundings, The other two bury the pile of acorns in the soil. What the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth. As the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, Never becoming anything else. Other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good and the neutral, Are like the piles of acorns these squirrels find and bury as treasure. Each memory, Feeling, Thought and reaction is unique to us and unique in our ecosystem. They will each be watered and shined down upon by the weather we experience in our day to day lives. Some of these acorns become too soggy and we need to dig them out, To replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough. Worries about not being worthy of unconditional love and support. Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat once, Twice, Three times. Then slowly breathe all the way out through your mouth. And send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill, As if you too can float on the breeze. When one of the squirrels taps your leg with its tiny paw, You are brought back to this grounded place. And you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you needs you to be the most perfect you and nothing else. Anything that you can dig up and use when you need it most. She helps you dig a little hole in the soil, Where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend, Even to yourself. Then slowly breathe all the way out through your mouth. And bury this affirmation of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to the bright sunshine above ground. Your heart is a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be and make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe all the way out through your mouth. And soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead, Toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these horizon-bound birds, Which flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with the strong wind, Carried by its invisible force, Instead of trying to flap its wings powerfully against it, Working against a pull in the opposite direction. As you watch the birds, You remember a time when you felt the breeze at your back. Carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it. Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds and skies remind you of that. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift. Then slowly breathe all the way out through your mouth. And sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge, And to marshal all of your resources to do so. When hatchlings are depending on you, Just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath. Then slowly breathe all the way out through your mouth. As a vow to struggle when, And most importantly how, It is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends, And loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person, You may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill, Yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in your direction. He's out for a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you, Another breeze swells and whirls into a wind that blows harder and harder at your back. Again, The grass and branches bend to the invisible force, And leaves dislodge from their branches and flutter through the sky. Overhead, This colorful bird flaps his wings harder and harder, Trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you, To help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth, As you watch your eager friend try to reach you against the wind. He grows more and more tired, But the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears into the vast horizon, The breeze again calms down. Some important things in life require us to fly against the breeze. But at other times, Out of a sense of duty or guilt, We may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling, Knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass, As if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side, Until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side, Until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight, Illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth, And sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart full of love and kindness, And for this reason, She snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads. Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends, Or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth. Instill yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth and enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you once again to see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth. Then watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits, And remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you, Here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land, For however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment. And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected, Even when you don't realize it. For this reason, You are never ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the banks as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you, On this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time, Right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever, Into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls. Where the wind and the river meet, Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing Honey River, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater when they're brought together. Take your slowest, Deepest breath in through your nose. As if you could create an ocean of air between your ribs, Then slowly breathe all the way out through your mouth, And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks. With very little disruption, Still the river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same, But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Get cozy and listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch and the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center and reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth, And grab a sweet little teddy bear that was lying face up in the grass, Just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story and it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirit's lift filled with love. Then slowly breathe all the way out through your mouth. And blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth and wonder at this bear's story. There is no wrong answer because it is simply not yet known and may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them but had to leave in a hurry when they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill and this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn-out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures, And things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our life's journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine. As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side, To look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of grey clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the greyness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like, A day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in midair, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full, Or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world. And indeed, You are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down. Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness. Both inside and out. You are delivered to a soft, Bouncy cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space. When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget. On the days, Weeks, Months, Or even years when there only seems to be clouds around us, Dimming our brilliance like a hidden sun, The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it, There is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again, For the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows on the tall grass and see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth and blow the clouds away. What once was a thick, Gray blanket is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The twinkling stars come out one by one in the sky, As if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch between your eyes. And see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center, And take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth, And focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky, And pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around a bundle of stars and pull them down to Earth, Where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars appears to blink on and off like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination, But you, Yourself, Are already made of stardust. You know all about the stars, Because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Filled with stardust as we are, Our minds are also a lot like the sky, Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those too blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind. Like the stars that appear to blink on and off, So too, Your thoughts can brighten and dim, But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sink into the soft grass of this hilltop. You hear a quiet commotion beside you, And there appears a light switch with the knob set perfectly in the middle, Neither on nor off. The knob is your favorite color, And from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over to push the knob down to turn something off. Immediately you look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, You enjoy the peace you feel not thinking about that which worries or concerns you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now in the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. These are all the thoughts that lift you up and out of the darkness, That expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day, And that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular so it's as clear as the nighttime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And say that bright, Twinkling thought of yours out loud quietly, Just to yourself in your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust, Packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here at the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug, Then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind but knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth inside and out. There are puffy white clouds traveling through the sky one at a time. Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see but feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not so good, And everything in between. That's why we appreciate all that we have, The moment that we have it, And also why we know that we can always keep going, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath. Then slowly breathe all the way out through your mouth, And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need to feel it too. It wraps around them like a loving hug just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that gray plumes of smoke are gathering off to one side of the hill off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires are a natural part of forest life, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. Take another slow, Deep breath in through your nose. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And buoyant feeling of celebration fill the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goody bag full of party favors. The breeze carries them as they continue on, Just like each of us, In perpetual motion. Even while you're sleeping, Or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth. And give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. That's why the word for breathing, Respiration, Is so close to the word inspiration. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads, Or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go like a breeze. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The forest below suddenly appears not as one big forest, But individual trees standing together as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side, Where the trees seem just as endless, Until you can feel a little stretch. Bring your gaze back to a comfortable center, And look up to the sun as it shines down on you. Take a slow, Deep breath in through your nose. Feel your chest expand out, Full of fresh forest air. Then slowly breathe all the way out through your mouth. And root yourself into the earth, Letting yourself be heavy and supported. At the same time, Stretch your neck up tall, So your ears are as far away from your shoulders as possible at the tallest tree below. A gentle breeze blows softly against your skin, Rustling all the leaves at different times, In different intervals, Like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, Finally resting on the green grass. A little blue bird swoops down to pick it up since it's perfect for her nest. When she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel, If you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest as if you could see out of your heart as it beats once, Twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below, And those trees to other trees. The mushrooms, Which are the basis for all underground communication in the forest, Help trees talk to each other just like phones and computers help us communicate. And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree. It rolls all the way down the hill and buries itself in the soil, Tucking itself into the warmth and restorative darkness that comes with closing your eyes to sleep for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all, And as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift as if you've heard the funniest tree joke, And slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. On your other side, You reach your other hand up toward the friendly little bird. It lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how, You know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send a love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder, Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the honeybee hilltop where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch so the sun shines down on your cheek. Then turn your head all the way to the other side until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. As you hear a furry friend scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them in their cheeks. One squirrel comes up to you, Slowly and cautiously at first, And hands you one of his acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs acting as the lookout, Carefully scanning their surroundings, The other two bury the pile of acorns in the soil. What the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth. As the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, Never becoming anything else. Other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good and the neutral, Are like the piles of acorns these squirrels find and bury as treasure. Each memory, Feeling, Thought and reaction is unique to us and unique in our ecosystem. They will each be watered and shined down upon by the weather we experience in our day to day lives. Some of these acorns become too soggy and we need to dig them out, To replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough. Worries about not being worthy of unconditional love and support. Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat once, Twice, Three times. Then slowly breathe all the way out through your mouth. And send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill, As if you too can float on the breeze. When one of the squirrels taps your leg with its tiny paw, You are brought back to this grounded place. And you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you needs you to be the most perfect you and nothing else. Anything that you can dig up and use when you need it most. She helps you dig a little hole in the soil, Where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend, Even to yourself. Then slowly breathe all the way out through your mouth. And bury this affirmation of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to the bright sunshine above ground. Your heart is a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honeybee Hilltop, Where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be and make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe all the way out through your mouth. And soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead, Toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these horizon-bound birds, Which flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with the strong wind, Carried by its invisible force, Instead of trying to flap its wings powerfully against it, Working against a pull in the opposite direction. As you watch the birds, You remember a time when you felt the breeze at your back. Carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it. Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds and skies remind you of that. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift. Then slowly breathe all the way out through your mouth. And sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge, And to marshal all of your resources to do so. When hatchlings are depending on you, Just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath. Then slowly breathe all the way out through your mouth. As a vow to struggle when, And most importantly how, It is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends, And loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person, You may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill, Yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in your direction. He's out for a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you, Another breeze swells and whirls into a wind that blows harder and harder at your back. Again, The grass and branches bend to the invisible force, And leaves dislodge from their branches and flutter through the sky. Overhead, This colorful bird flaps his wings harder and harder, Trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you, To help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth, As you watch your eager friend try to reach you against the wind. He grows more and more tired, But the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears into the vast horizon, The breeze again calms down. Some important things in life require us to fly against the breeze. But at other times, Out of a sense of duty or guilt, We may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling, Knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass, As if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side, Until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side, Until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight, Illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth, And sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart full of love and kindness, And for this reason, She's snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads, Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends, Or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth, And still yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth, And enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you, Once again, To see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth. Then watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits and remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you, Here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land for however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment. And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected. Even when you don't realize it. For this reason, You are never ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the banks as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. Captain EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you on this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time, Right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever, Into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls, Where the wind and the river meet. Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing Honey River, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater, When they're brought together. Take your slowest, Deepest breath in through your nose. As if you could create an ocean of air between your ribs, Then slowly breathe all the way out through your mouth, And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks, With very little disruption. Still, The river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same, But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. An all-but-forgotten teddy bear found in the grass turns up in our path, As if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch in the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center, And reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth, And grab a sweet little teddy bear that was lying face up in the grass, Just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story and it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirit's lift filled with love. Then slowly breathe all the way out through your mouth. And blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth and wonder at this bear's story. There is no wrong answer because it is simply not yet known and may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them but had to leave in a hurry when they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill and this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn-out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures, And things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our life's journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine. As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side, To look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of grey clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the greyness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like, A day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in midair, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full, Or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world. And indeed, You are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down. Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness. Both inside and out. You are delivered to a soft, Bouncy cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space. When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget. On the days, Weeks, Months, Or even years when there only seems to be clouds around us, Dimming our brilliance like a hidden sun, The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it, There is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again, For the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows on the tall grass, And see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth, And blow the clouds away. What once was a thick, Gray blanket, Is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Good night. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The twinkling stars come out one by one in the sky, As if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. Yes, EJ. Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center, And take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth, And focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky and pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around a bundle of stars and pull them down to Earth, Where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth. And blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars appears to blink on and off like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination. But you, Yourself, Are already made of stardust. You know all about the stars, Because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Filled with stardust as we are, Our minds are also a lot like the sky. Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those too blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind. Like the stars that appear to blink on and off, So too, Your thoughts can brighten and dim. But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sink into the soft grass of this hilltop. You hear a quiet commotion beside you, And there appears a light switch with the knob set perfectly in the middle, Neither on nor off. The knob is your favorite color, And from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over to push the knob down to turn something off. Immediately you look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, You enjoy the peace you feel not thinking about that which worries or concerns you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now in the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. These are all the thoughts that lift you up and out of the darkness, That expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day, And that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular so it's as clear as the nighttime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Then slowly breathe all the way out through your mouth. And say that bright, Twinkling thought of yours out loud quietly, Just to yourself, In your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust, Packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug, Then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind but knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth inside and out. There are puffy white clouds traveling through the sky one at a time, Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see but feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not so good, And everything in between. That's why we appreciate all that we have, The moment that we have it, And also why we know that we can always keep going, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath. Then slowly breathe all the way out through your mouth, And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need to feel it too. It wraps around them like a loving hug just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that gray plumes of smoke are gathering off to one side of the hill, Off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires are a natural part of forest life, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. Take another slow, Deep breath in through your nose. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And buoyant feeling of celebration fill the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goody bag full of party favors. The breeze carries them as they continue on, Just like each of us, In perpetual motion. Even while you're sleeping, Or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth. And give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. That's why the word for breathing, Respiration, Is so close to the word inspiration. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads, Or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go like a breeze. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The forest below suddenly appears, Not as one big forest, But individual trees standing together as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side, Where the trees seem just as endless, Until you can feel a little stretch. Bring your gaze back to a comfortable center, And look up to the sun as it shines down on you. Take a slow, Deep breath in through your nose. Feel your chest expand out, Full of fresh forest air. Then slowly breathe all the way out through your mouth. And root yourself into the earth, Letting yourself be heavy and supported. At the same time, Stretch your neck up tall, So your ears are as far away from your shoulders as possible at the tallest tree below. A gentle breeze blows softly against your skin, Rustling all the leaves at different times, In different intervals, Like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, Finally resting on the green grass. A little blue bird swoops down to pick it up since it's perfect for her nest. When she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel, If you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest as if you could see out of your heart as it beats once, Twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below and those trees to other trees. The mushrooms, Which are the basis for all underground communication in the forest, Help trees talk to each other just like phones and computers help us communicate. And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree. It rolls all the way down the hill and buries itself in the soil, Tucking itself into the warmth and restorative darkness that comes with closing your eyes to sleep for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all, And as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift as if you've heard the funniest tree joke, And slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. On your other side, You reach your other hand up toward the friendly little bird. It lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how, You know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send the love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder, Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch so the sun shines down on your cheek. Then turn your head all the way to the other side until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. As you hear a furry friend scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them in their cheeks. One squirrel comes up to you, Slowly and cautiously at first, And hands you one of his acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs acting as the lookout, Carefully scanning their surroundings, The other two bury the pile of acorns in the soil. What the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth. As the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, Never becoming anything else. Other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good and the neutral, Are like the piles of acorns these squirrels find and bury as treasure. Each memory, Feeling, Thought and reaction is unique to us and unique in our ecosystem. They will each be watered and shined down upon by the weather we experience in our day to day lives. Some of these acorns become too soggy and we need to dig them out, To replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough. Worries about not being worthy of unconditional love and support. Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat once, Twice, Three times. Then slowly breathe all the way out through your mouth. And send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill, As if you too can float on the breeze. When one of the squirrels taps your leg with its tiny paw, You are brought back to this grounded place. And you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you needs you to be the most perfect you and nothing else. Anything that you can dig up and use when you need it most. She helps you dig a little hole in the soil, Where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend, Even to yourself. Then slowly breathe all the way out through your mouth. And bury this affirmation of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to the bright sunshine above ground. Your heart is a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be and make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe all the way out through your mouth. And soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead, Toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these horizon-bound birds, Which flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with a strong wind, Carried by its invisible force, Instead of trying to flap its wings powerfully against it, Working against a pull in the opposite direction. As you watch the birds, You remember a time when you felt the breeze at your back. Carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it. Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds and skies remind you of that. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift. Then slowly breathe all the way out through your mouth. And sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge, And to marshal all of your resources to do so. When hatchlings are depending on you, Just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath. Then slowly breathe all the way out through your mouth. As a vow to struggle when, And most importantly how, It is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends, And loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person, You may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill, Yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in your direction. He's out for a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you, Another breeze swells and whirls into a wind that blows harder and harder at your back. Again, The grass and branches bend to the invisible force, And leaves dislodge from their branches and flutter through the sky. Overhead, This colorful bird flaps his wings harder and harder, Trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you, To help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth, As you watch your eager friend try to reach you against the wind. He grows more and more tired, But the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears into the vast horizon, The breeze again calms down. Some important things in life require us to fly against the breeze. But at other times, Out of a sense of duty or guilt, We may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling, Knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass, As if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side, Until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side, Until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight, Illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth, And sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart full of love and kindness, And for this reason, She snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads, Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends, Or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth, And still yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth, And enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you, Once again, To see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth. Then watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits and remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you, Here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land for however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment. And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected. Even when you don't realize it. For this reason, You are never ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the banks as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you on this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time, Right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever, Into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls. Where the wind and the river meet, Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing honey river, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater when they're brought together. Take your slowest, Deepest breath in through your nose, As if you could create an ocean of air between your ribs. Then slowly breathe all the way out through your mouth, And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks. With very little disruption, Still the river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same, But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. An all-but-forgotten teddy bear found in the grass turns up in our path, As if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch and the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center and reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth and grab a sweet little teddy bear who was lying face up in the grass just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story and it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift, Filled with love. Then slowly breathe all the way out through your mouth. And blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth. And wonder at this bear's story. There is no wrong answer because it is simply not yet known. It may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them but had to leave in a hurry. When they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill and this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures, And things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our life's journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine. As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ EJ Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side, To look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of grey clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the greyness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like, A day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in midair, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full, Or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world, And indeed you are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down, Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness, Both inside and out. You are delivered to a soft, Bouncy cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space, When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget. On the days, Weeks, Months, Or even years when there only seems to be clouds around us, Dimming our brilliance like a hidden sun, The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it, There is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again, For the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows in the tall grass and see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth and blow the clouds away. What once was a thick, Gray blanket is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The twinkling stars come out one by one in the sky as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ. Let's begin. You are here at the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth. And focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky and pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around the bundle of stars and pull them down to Earth, Where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth and blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars appears to blink on and off like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination, But you, Yourself, Are already made of stardust. You know all about the stars, Because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Filled with stardust as we are, Our minds are also a lot like the sky, Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those too blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind. Like the stars that appear to blink on and off, So too, Your thoughts can brighten and dim, But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sink into the soft grass of this hilltop. You hear a quiet commotion beside you and there appears a light switch with the knob set perfectly in the middle, Neither on nor off. The knob is your favorite color and from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over to push the knob down to turn something off. Immediately you look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, You enjoy the peace you feel not thinking about that which worries or concerns you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now in the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. These are all the thoughts that lift you up and out of the darkness, That expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day, And that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular so it's as clear as the nighttime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And say that bright, Twinkling thought of yours out loud quietly, Just to yourself in your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust, Packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here at the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug, Then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind but knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth inside and out. There are puffy white clouds traveling through the sky one at a time. Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see but feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not so good, And everything in between. That's why we appreciate all that we have, The moment that we have it, And also why we know that we can always keep going, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath. Then slowly breathe all the way out through your mouth, And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need to feel it too. It wraps around them like a loving hug just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that grey plumes of smoke are gathering off to one side of the hill, Off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires are a natural part of forest life, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. Take another slow, Deep breath in through your nose. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And buoyant feeling of celebration fill the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goody bag full of party favors. The breeze carries them as they continue on, Just like each of us, In perpetual motion. Even while you're sleeping, Or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth. And give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. That's why the word for breathing, Respiration, Is so close to the word inspiration. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads, Or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go like a breeze. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The forest below suddenly appears not as one big forest, But individual trees standing together as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side, Where the trees seem just as endless, Until you can feel a little stretch. Bring your gaze back to a comfortable center, And look up to the sun as it shines down on you. Take a slow, Deep breath in through your nose. Feel your chest expand out, Full of fresh forest air. Then slowly breathe all the way out through your mouth. And root yourself into the earth, Letting yourself be heavy and supported. At the same time, Stretch your neck up tall, So your ears are as far away from your shoulders as possible at the tallest tree below. A gentle breeze blows softly against your skin, Rustling all the leaves at different times, In different intervals, Like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, Finally resting on the green grass. A little blue bird swoops down to pick it up since it's perfect for her nest. When she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel, If you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest as if you could see out of your heart as it beats once, Twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below and those trees to other trees. The mushrooms, Which are the basis for all underground communication in the forest, Help trees talk to each other just like phones and computers help us communicate. And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree. It rolls all the way down the hill and buries itself in the soil, Tucking itself into the warmth and restorative darkness that comes with closing your eyes to sleep for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all, And as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift as if you've heard the funniest tree joke, And slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. On your other side, You reach your other hand up toward the friendly little bird. It lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how, You know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send the love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder, Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch so the sun shines down on your cheek. Then turn your head all the way to the other side until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth as you hear a furry friend scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them in their cheeks. One squirrel comes up to you, Slowly and cautiously at first, And hands you one of his acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs acting as the lookout, Carefully scanning their surroundings, The other two bury the pile of acorns in the soil. What the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth. As the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, Never becoming anything else. Other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good and the neutral, Are like the piles of acorns these squirrels find and bury as treasure. Each memory, Feeling, Thought and reaction is unique to us and unique in our ecosystem. They will each be watered and shined down upon by the weather we experience in our day to day lives. Some of these acorns become too soggy and we need to dig them out to replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough. Worries about not being worthy of unconditional love and support. Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat once, Twice, Three times. Then slowly breathe all the way out through your mouth. And send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill as if you too can float on the breeze. When one of the squirrels taps your leg with its tiny paw, You are brought back to this grounded place. And you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you needs you to be the most perfect you and nothing else. Anything that you can dig up and use when you need it most. She helps you dig a little hole in the soil where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend, Even to yourself. Then slowly breathe all the way out through your mouth. And bury this affirmation of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to the bright sunshine above ground. Your heart is a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honeybee Hilltop, Where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be and make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe all the way out through your mouth. And soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead, Toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these horizon-bound birds, Which flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with the strong wind, Carried by its invisible force, Instead of trying to flap its wings powerfully against it, Working against a pull in the opposite direction. As you watch the birds, You remember a time when you felt the breeze at your back. Carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it. Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds and skies remind you of that. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift. Then slowly breathe all the way out through your mouth. And sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge, And to marshal all of your resources to do so. When hatchlings are depending on you, Just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath. Then slowly breathe all the way out through your mouth. As a vow to struggle when, And most importantly how, It is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends, And loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person, You may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill, Yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in your direction. He's out for a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you, Another breeze swells and whirls into a wind that blows harder and harder at your back. Again, The grass and branches bend to the invisible force, And leaves dislodge from their branches and flutter through the sky. Overhead, This colorful bird flaps his wings harder and harder, Trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you, To help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth, As you watch your eager friend try to reach you against the wind. He grows more and more tired, But the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears into the vast horizon, The breeze again calms down. Some important things in life require us to fly against the breeze. But at other times, Out of a sense of duty or guilt, We may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling, Knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A bunny peeks her head out of a rabbit hole hidden in the tall grass, As if she wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting on the top of a quiet hill. Tall green grass sways in the wind. Turn your head all the way to one side, Until you can feel a little stretch and look as far as you can see over the endless field. Turn your head all the way to the other side, Until you can feel a little stretch on that side too. You cannot see anything but grass around you. Bring your head back to a comfortable center and tilt your face up to the sun. Let it shine down on you like a spotlight, Illuminating your brilliance. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands outward. Then slowly breathe all the way out through your mouth, And sink into the soft green grass. Spread your arms and your hands out and lower your fingertips down until you can feel the grass tickling your palms. Pressing lightly on the grass, Which is sensitive to your touch, Swing your arms in sweeping half circles out in front of you to bend the grass downward. It springs back up once your hand moves past it, Then bends once again with the next sweeping circle. As you play on the tall grass, Bending it like the wind, You notice something that was hidden between the individual fronds. Right beside you, There is a little hole dug into the soil. The grass is so tall that it concealed this hole from your view. You bend closer to peer into the hole, As far as the bright sunlight will let you see. As you investigate the ground, A little furry face pops up from the hole. A friendly bunny hops up out of the rabbit hole and says hello. Her nose wiggles and her ears perk up on top of her head. The rabbit stands up on her back legs and waves her paw hello before she hops in happy circles around you. Once she sees how friendly and kind you are, The bunny hops back to the rabbit hole and ducks back in and thumps the ground with her strong back legs. You keep watching her, Wondering what she's doing. That's when something catches your attention out of the side of your eye. You look that way to see another bunny popped out of another rabbit hole, And then another, And then another. More and more bunnies peek up out of the tall grass. You can see their tall, Perked up ears before they can see you. Their wiggly noses brush against the grass, Also betraying their location. Before you know it, You look around this once-empty-seeming hill to realize that it is full of bunnies who are burrowed and nestled underground. The bunnies return to their burrows, But your new rabbit friend returns once again. She has something to show you this time, But first, She hops right into your lap for fluffy cuddles. Take a slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And feel a sense of pride that this sweet, Innocent bunny knows she can trust you. She trusts your gentle heart full of love and kindness, And for this reason, She's snuggled up to you. You gently pet her ears and the top of her head as you do. A flash appears that lets you know what life is like for this little bunny. Beneath the ground you're sitting on, There exists a silent maze of interconnected tunnels full of rabbits. They've all made their homes here in burrowed burrows, Or newly dug ones. The bunnies carefully tend their burrows, Creating little nests for their babies and arranging their homes to be just how they like it to be. A lot like you do with your space. Petting the baby's soft fur behind her ears, This rabbit friend shows you all the toys she's made for her and her friends so they can play the day away. Bunnies spend much of their day playing because they have curious minds just like you, And other furry friends like dogs and cats. Just looking at this bunny, You would have never known this curiosity-filled life she leads, Mostly underground, Hidden from any dangers above ground. Take another slow, Deep breath in through your nose. Try to wiggle your nose back at your bunny friend as she wiggles her nose up at you. Then slowly breathe all the way out through your mouth. And continue petting the bunny's soft fur in the bright sunshine. After a while, The bunnies underground notice their friend has been gone a little too long. A big group of bunnies once again stick their heads out of their burrows to check on her. When they see how much fun she's having with you, They all brave the sunshine for some bunny fun. They hop over to you and surround you to play as a new friend. Rabbits are extremely social creatures, So they make new friends easily, Especially with kind friends like you. A gentle breeze kicks up and sways the grass. The bunnies busy themselves with rabbit games until they are tired and sprawled out in the grass all around you. Had you not quietly sat on this hilltop, Soaking in the sun and peace of this gentle place, You could have missed all that lives just below the surface. Had you not gained the trust of this one bunny, You would have never known the sweetness of new furry friends, Or the richly complex lives they lead out of sight. But since you did these things, You and your gentleness get to experience the joys that are not immediately apparent in people, Animals, Places, And things. Quietly sitting with them invites the more nuanced parts of the world to venture forth, Out of their hiding places, Hidden for their various reasons. Take another slow, Deep breath in through your nose. Feel the sensation of your heart quietly beating, Beating, Beating, Buried but glowing. Then slowly breathe all the way out through your mouth. Instill yourself from inside and out. See what you meet with your gentleness. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. The littlest ladybug flutters by, As if he wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the top of this peaceful, Quiet hill. The sun is shining down on you, Warming you from the inside out. Look your head all the way to one side of the hill until you can feel a little stretch. All you can see is gently swaying grass for as far as you can see. Look your head all the way to the other side of the hill, Where there is more of an endless field of soft grass, Until you can feel a little stretch on that side too. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and sweeping out every last thought from your mind. Then slowly breathe all the way out through your mouth, And enjoy perfect relaxation. Let yourself be heavy here and sink into the stillness of this moment. You are so still that any little fluttering movement gets your attention. When you look down from the shining sun, You see that a bright red ladybug has landed on your perfectly still nose. When you blink, Your eyelashes scare the ladybug down to your hand. It lands and stays there as you pick up your hand to get a closer look. The black spots lift as he spreads his tissue paper wings out for a little shake, Then closes them back into his rounded back. The friendly ladybug crawls along your hand and its teeny tiny feet tickle as he does. Did you know that you are currently experiencing one of nature's highest honors in the form of good luck? You look all around you, Once again, To see exactly what you are experiencing at this moment. Despite all your movement, Your little ladybug friend stays with you, Clinging to your hand like the surest of companions. This little red insect is a long-standing symbol of good luck, And when a ladybug decides to land on you, It lets you know that good things are on their way. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift with the goodness that is yet to come. Then slowly breathe all the way out through your mouth. Then watch as the little ladybug crawls up your arm to your shoulder, Where it sits pleasantly watching the peaceful hillside with you in the sunshine. You wonder to yourself, What would it be like to live life as a good luck charm? But luckily, You do not have to wonder much at this possibility, Because you already are. Though you're not always aware of the effect you have on others, Your friendly smile might have already been the one to lift someone's spirits and remind them of the inextinguishable goodness that exists in the world. Just like how this ladybug somewhat randomly landed on you, Here on the top of this hill, You could have already been involved in an intricate web of causes and effects that resulted in someone receiving the best good luck of their lives, And you don't even know it. Much like how this ladybug doesn't at all know that centuries of farmers took their very presence on their crops as a sign of a fruitful harvest, Ladybugs are voracious munchers and eat teeny tiny microscopic pests that farmers cannot hardly see, No less chew away. Instead, The lucky farmer who got to welcome a flurry of ladybugs in their crops felt as though they'd been handed a bounty. With this good luck charm on your shoulder, Take another slow, Deep breath in through your nose, And make a wish that you hold silently in your heart. Then slowly breathe all the way out through your mouth, And send that wish out with your breath. Suddenly, The ladybug lifts his wings and flutters away into the blue sky as if he is following your wish that now floats in the air. Wherever you land for however long, After you leave this peaceful hilltop, Be aware of the luck you could bring just by your presence alone. You could quietly lend your ear to someone who needs to be heard. You could compliment someone in a way that helps them stand just a little bit taller. You could carry yourself in such a way that shows others how to embrace exactly who you are because you are the most perfect you that you can be at this moment, And this one, Constantly learning, Growing, And connecting more deeply with the world around you. Take another slow, Deep breath in through your nose. Feel the possibility swell in your heart as your chest rounds out, Full of fresh air. Then slowly breathe all the way out through your mouth, And send all the love you have to give out into the world. What you give back will be more than you have ever imagined. Suddenly, You look down to see not one, But three ladybugs gathered on your shoulders. What you give will always find its way back to you, Just when you need it. All you have to do is remember to give, To push the good luck forward, And that will ensure there's enough for everyone. Although we all occupy our own bodies, Our own space, Our own lives, We are deeply interconnected. Even when you don't realize it. For this reason, You are never ever alone. You look down to each shoulder and see that the ladybugs are settled in for an afternoon snooze, Which you are happy to host. These ladybug friends are three teeny reminders of how even the smallest acts of kindness can make the biggest difference. All that you do has an effect on your environment, And this delicate ecosystem knows when you need it to hug you in close. If you look with careful eyes, You will always find that you have just what you need, And maybe even a little bit of good luck on your shoulder. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. A drop of water from the Honey River splashes up from the banks as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Up on the very top of the tall, Quiet hill. The sun is shining down on you on this crisp, Clear day. Look your face all the way to one side until you can feel a little stretch. The same unending blue sky that hangs above all of us is everywhere you look. All the way over here, The blue sky meets the bright green grass in one faint, Distant line. Turn your head to look all the way to the other side until you can feel a little stretch on that side too. Over here, You can hear something else, Something closer. The sound of the Honey River flowing gently, Trailing all the way down the hill, Off into the distance. You follow it down on this side and wonder where it meets with the ocean eventually. It looks as if it never ends, Like it stretches into the horizon. Bring your head back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the river of air flowing in through your nose, Winding through your chest and naturally finding its way to your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy, Sinking into this moment that flows in the river of time, Right along with the Honey River. As the river flows in a winding path behind and around you, A gentle breeze kicks up and splashes you with the cool, Refreshing water. Looking down at your arm, You see a single droplet of water poised as a perfect circle. Take another slow, Deep breath in through your nose. Feel the expansive space created by your breath between your ribs. Then slowly breathe all the way out through your mouth, Using your belly muscles. The singular droplet of water evaporates into your powerful exhale and disappears into the sparkling sunshine. You lay back down in the grass, Letting it stand tall and green around the outline of your shape. With your ears this close to the ground, You can hear the Honey River flowing through this place even better. You can somehow hear that it goes on forever, Into an ocean that leads to another ocean. It's what connects us, All of us. But it is the same as that droplet you just blew away with your very own lungs. Another sprinkling of water droplets breezes over to you like a dazzling mist. Again, The droplets balance on your arm, Showing themselves individually. Take another slower, Deeper breath in through your nose. Gather your strength into your chest, Then use your belly muscles to breathe all the way out through your mouth. And blow each of the misty water droplets away, One by one, By one, Into the sunshine. You sit up on your elbows in the grass to look back over your shoulder at the flowing river. It dances with the wind as it swells and swirls. Where the wind and the river meet, Little waves splash and crash onto the sandy banks. The wind cannot evaporate the river on its own like your breath can those water droplets, Even though, As it interacts with gravity, The wind is one of the strongest forces we have on Earth. Somehow, The river is even stronger. Looking at the flowing Honey River, You cannot see the teeny tiny water droplets that make up the river. They have fused into something greater, When they're brought together. Take your slowest, Deepest breath in through your nose. As if you could create an ocean of air between your ribs, Then slowly breathe all the way out through your mouth, And use your belly muscles to breathe every last drop of air out. Your powerful exhale dashes through the grass and causes rings of waves to ripple outward from the marshy banks. With very little disruption, Still the river flows on and on in a fixed, Steady direction, Immovable and headed powerfully in its own direction. One water droplet is so easily blown away, But this whole river, Which leads to an even more powerful ocean, Cannot be redirected. Its strength is too great. The water droplets know that together, They can do so much more than if they were to stay a singular drop. Wherever it can flow, Water finds more water and it naturally grows by fusing, Standing beside one another as long as it can. This same thing is possible when people come together and support one another in being the most perfect yous and thems that they can. No two snowflakes or water droplets are the same, Just like no two people are the same, But when they find something they can connect on, Their power is unbelievable. Lay back down on the ground with your ear to the earth, Listening to the consistent flow of the honey river busily connecting this world. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, Growing its love. Then slowly breathe all the way out through your mouth and send all the love and kindness directly from your heart to the world around you. Your powerful breath again sends ripples into the honey river as it infuses it with your loving kindness and carries it to all who need just that. The singular water droplets each do their part to keep the water going, Flowing along without rushing, Because they know they'll get to where they are going better together. You sit back up and tilt your face to the sunshine. That's when you see that a little puddle has formed further down the hill. This little group of water droplets aren't with the river, But they've still collected together in their own way, However they can. Even if you aren't a big group, Doing the most incredible things, Being together like that puddle in what must seem like the middle of nowhere, In the middle of this field, Can make all the difference. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. An all-but-forgotten teddy bear found in the grass turns up in our path as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting in the sunshine on top of a quiet, Peaceful hill. Look your face all the way to one side until you can feel a little stretch and the warm sun on your cheek. Then look your face all the way to the other side until you can feel a little stretch there, Too. The sun shines down on your other cheek, And over there, It shines down on something else. You bring your gaze back to a comfortable center and reach toward the soft brown fluff of what you found hidden in plain sight in the grass. Take a slow, Deep breath in through your nose. Gather your breath into your chest as it rounds out as big as the sun. Then slowly breathe all the way out through your mouth and grab a sweet little teddy bear that was lying face up in the grass just like you. You pick it up and hold it in between your two hands. Its dark brown fur is soft to the touch, But covered with a thin layer of dust as if it's been laying here for a while. Once again, You look all around you for any sign of someone who may have accidentally forgotten their snuggly companion. When you don't see anyone for as far as you can see, You look back down at the sweet teddy bear in your hands and wonder where it came from and how it got here. Teddy bears do not grow in the wild, And you've never before seen a teddy bear field, So you know this stuffed animal had to come here with someone, Travel all the way here from somewhere else. You lightly brush your fingertips against its baby soft fur and begin to notice indentations on its fur in specific spots. Indentations that are even softer, More worn out and worn down than other parts of the teddy bear. Whoever held this lost stuffed animal before you must have loved to snuggle with it in that specific way. Was this someone's security blanket? Someone's protector and companion? Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth and bring yourself back to a time when you felt protected, Safe and cozy. Let yourself think of all the things in your life that bring you joy through a sense of comfort. Looking back at this worn out, Dusty bear, You can tell it once brought someone that kind of happiness. Even if you don't know it, Now or possibly ever, Everything you see, And even some things you can't see, Has a story. Now, Holding this sweet little teddy bear in your hands, You are part of its story, And it is part of yours. Take another slow, Deep breath in through your nose. Feel your chest and your spirits lift, Filled with love. Then slowly breathe all the way out through your mouth and blow the layer of dust that has gathered on the teddy bear's fur out into the grass. Suddenly, It looks brand new and its friendly eyes sparkle in the bright sunshine. You turn the teddy bear over to inspect its fluffy paws and see that a name is embroidered on the bottom with bright blue thread. Looking closely, You realize that it says your name. Another somebody that shares your name and time spent here left their teddy bear behind, Either accidentally or for some strange, Unknowable reason. Take another slow, Deep breath in through your nose. And let your imagination soar as broadly and expansive as the blue sky overhead. Then slowly breathe all the way out through your mouth and wonder at this bear's story. There is no wrong answer because it is simply not yet known. It may never be known. Maybe someone with your name came all the way up here to this peaceful hilltop to relax and enjoy the sunshine, Just like you. They brought their most favorite companion to enjoy the sunshine with them, But had to leave in a hurry when they suddenly remembered that they promised a friend they'd visit them and teach them how to juggle. They ran off down the hill, And this teddy bear mistakenly stayed behind, Partially hidden by the tall grass. Or what if that person, The one who shares your name, Came up here with this teddy bear and purposely left this wonderfully protective stuffed animal because they knew that anyone who came up here might want to experience peace and comfort. Maybe this teddy bear was left here for someone like you by someone you don't know who wanted to help you. Stroking its soft, Worn-out fur, You know that this little bear was so loved. But what happens in the next part of this teddy bear's story rests in your hands, Literally. Take your slowest, Deepest breath in through your nose. Feel the coolness of the crisp air coming in through your nose, Pulled down from a single blue sky over all of us and filling up your lungs. Then slowly breathe all the way out through your mouth and feel the sensation of your heart beat once, Twice, Three times. As we live our lives, We bump into each other in strange and not-so-strange ways that bring us together and deliver us to where we need to go. Just like you crossed paths with this teddy bear, You will cross paths with so many other people, Creatures and things. Each time our lives, Accidentally or not, Bump into someone else's, We have an effect whether we realize it or not. So much responsibility and opportunity is delivered directly to us in the form of all that our lives' journeys involves. Will you take this teddy bear back home, Where you hang posters alerting the neighbors that it's been found? Will you leave it here, Leaned up against a nearby tree, To pass along the wonder and possibility to the next person who visits this beautiful place? What effect do you want to have in this world and in others? The teddy bear's glassy eyes sparkle once again in the sunshine, As if it's winking at you, Excited to be along for the ride, No matter what you decide to do. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop, Where we can look out over all there is to see. Clouds slowly roll into our view as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, At the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch. The sun is setting in vivid shades of orange and pink. Look your head all the way to the other side to look at the yellow sun as it gives way to the purple night. Bring your gaze back to center and take a slow, Deep breath in through your nose. Feel your inhale make space in your chest for the fresh air. Then slowly breathe all the way out through your mouth. And notice the puffy blanket of gray clouds that slowly roll in overhead. You lay down in the grass to feel its coolness against your outline. More fluffy clouds arrive and thunder when they bump into each other. The once vibrant sun seems to tuck itself behind the grayness of the clouds, Which have become a mass above you up high on this hill. The longer you look at them, The more you begin to see them as corresponding shapes. You can see a heart, A crown, And even a dragon with fluffy, Cloud wings. Instead of wishing the sun would come back, For this moment, You sit comfortably with the clouds. The sky seems full now, Whereas before, A clear sky felt wide open. You wonder to yourself if the clouds feel happier now because they have other clouds around them. What is it like a day in the life of an average cloud? Now that you're looking at them assembling overhead, Squishing themselves into every possible place, You can feel the sky's fullness in a way that helps you understand yourself. Clouds are water droplets that are perfectly suspended in midair, Neither here nor there, Yet always present. All of what you think, Feel, And experience in a day are like clouds forming within you. As still more clouds gather above, Your mind is brought back to when you felt so much inside your own self, So much in your heart, That it felt full or maybe even a little heavy. Bring your awareness back to your breathing, Which is steady and unending, Even when you don't notice it. Just as the clouds thunder when they bump into each other, Crowding the fluffy edges of other clouds in the sky, Your own fullness can sometimes be noisy. It's nothing to be afraid of as long as you listen to what it's trying to tell you. Take another slow, Deep breath in through your nose. Feel your chest rise and again feel the space created between your ribs. Make it as big as possible. Then slowly use your belly muscles to breathe all the way out through your mouth. Up on this hilltop, You feel like you are on top of the world. And indeed, You are. But this whole entire world is under one single sky. When these clouds come out and cover up the sun like the fluffiest blanket, You can pull that blanket up to your chin and hide within them. Take another slow, Deep breath in through your nose. Feel your chest lift you up all the way into the clouds to lay amongst their puffy softness. Then slowly breathe all the way out through your mouth. And let yourself sink down, Down, Down, Heavily into the clouds which hold you effortlessly. The restless clouds do all the moving for you while you lie in perfect stillness, Both inside and out. You are delivered to a soft, Bouncy, Cloud-filled world where there is so much to explore. The textures and colors bring life to the otherwise dreary gray. Up here, Up close, You can see swirls of white within the bigger cloud shapes that shimmer like silver linings. The bright silver and white swirls make the darkest of the gray clouds look even darker. But as you're moved over there, Where the thunder is most pronounced, You now see that this is how clouds tell each other when they need space, When they're too squished in and don't have enough room to contain all that they do within them. Each clap of thunder helps the clouds bump into each other just enough so they release all the water droplets into cleansing teardrops of rain. Take another slow, Deep breath in through your nose. Feel the sensation of your heart beating once, Twice, Three times, And notice where your edges are. Then slowly breathe all the way out through your mouth. As your chest falls back down to its regular size, You drift back down to the all-seeing honeybee hilltop, Back in the soft grass, Laying in a warm, Soothing rain from the clouds up above. Now you know a secret from the clouds that we sometimes forget on the days, Weeks, Months, Or even years that there seems to be clouds around us dimming our brilliance like a hidden sun. The sun shines all the same. No matter how much thunder, Lightning, Or rain you encounter, Behind all of it there is a sun waiting to shine. With your head in the clouds, Seeing them up close, Investigating each swirl of color, We wait without waiting to shine again for the sun to peek back out. Before you know it, The last drop of rain has fallen on your cheek. You sit up on your elbows on the tall grass and see that the clouds overhead are starting to thin out. Take your slowest, Deepest breath in through your nose. Gather all you have inside you into your heart as your chest rises, Filled with fresh air. Then slowly breathe all the way out through your mouth and blow the clouds away. What once was a thick, Gray blanket is slowly revealing itself to be a soft, Blue sky with fluffy bundles of pink cotton candy clouds. The sun is just about done setting, But it came out once more to shine its light and say goodnight. You know the clouds will come back because clouds always do. And each time they do, They bring more to listen to and feel. For now, You lay back down in the grass and enjoy the last beams of sunlight shining down on you as they always will, Even when you cannot see them through the clouds. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Captain EJ. Today, We will be up on the Honey Bee Hilltop where we can look out over all there is to see. The twinkling stars come out one by one in the sky as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ EJ Let's begin. You are here at the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the last of the sun before it sets over the western horizon. Look your head all the way to the other side, To the deep purple night that backdrops billions of stars that shine through the dark night. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel your chest and your spirits lift as if filling with tiny bursts of stardust. Then slowly breathe all the way out through your mouth and focus on each individual star as it comes into your view. They seem closer than usual on this crisp, Clear night. Reach out as if you can dip your hand into the sky and pull a cluster of stars back down to the soft grass. With your palm upturned toward the sky, The stars line themselves up around the outline of your hand, One by one. Bring your awareness to each of your fingers as stars encircle them with a twinkling sparkle. Close your hand around a bundle of stars and pull them down to Earth where you sink further and heavier into the softness of this quiet hilltop. The star bursts tickle your hand before you open it up to reveal dazzling droplets of shimmer that steadily blaze like teeny tiny suns. Their warm light shines on your face as you lift your hand to get a closer look. The miniature balls of white fire are so bright that you have to squint to look at them. Take a slow, Deep breath in through your nose. Create as much space between your ribs as your chest rounds out full of fresh air. Then slowly breathe all the way out through your mouth and blow the stars in your hand back up to the sky. The twinkling stars hang themselves back up in the sky, Nestled back into their place in the vast darkness of outer space, Suspended in midair. Once they return to the sky, You notice that their light doesn't seem as steady. Each of the stars looks like something is flicking billions of light switches in the sky on and off randomly. Pulling stars down from the heavens seems like a magical feat of imagination, But you, Yourself, Are already made of stardust. You know all about the stars because you are one. You contain within you that same steady sparkle and brilliance that you see in the sky. Our minds are also a lot like the sky, Vast and endless, Populated by little electrical bursts of light that create the sensations of our thoughts. Those, Too, Blink on and off as we remember things and forget other things. Our mind is always doing something, But it cannot possibly do all things at once. In that way, You get to choose what thoughts light up your mind, And what thoughts light off. So, Too, Your thoughts can brighten and dim, But you are the one who is flicking the light switches on and off. Take another slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out through your mouth. And let yourself be heavy. Sink into the soft grass and feel the breeze. You hear a quiet commotion beside you, And there appears a light switch with the knob set perfectly in the middle, Neither on nor off. The knob is your favorite color, And from now on, It is always within your reach. No matter where you go, It can be flipped up to turn something on and flipped down to turn something off. Reach over and immediately you look up to the sky to see that many of them have blinked off, Their light no longer visible to you down here on earth. What you have turned off are any thoughts that you would rather not think. You look back to the switch and know that you can always, At any time, Simply flip the switch back up to once again see their light. But for now, They are with you for the moment. Bring your awareness back to your breath, Which continues even when you don't notice it. Look back to the always available light switch that's always in reach and flip the knob to center, Then up. Now, In the dark space you've created in the sky and your mind, A rainbow of starlight so bright twinkles. They come up and out of the darkness that expand you and help you feel as if you can always reach out and touch the sky. These thoughts remind you that you are the most perfect you today and every day and that you are on your way to being even perfecter. These thoughts remind you that no mistake is more than your immense natural goodness. Think about one of these thoughts in particular as the daytime sky above you in your head. In addition to that thought you're thinking, Captain EJ wants you to know that the world is a better place with you in it, And I am so honored to spend time with you. Take your slowest, Deepest breath in through your nose. Feel the sensation of your heart beating once, Twice, And say that bright, Twinkling thought of yours out loud quietly just to yourself in your own voice. The stars in the nighttime sky above reappear every night to check in with you, Their fellow starling. Just as you are made of stardust packed tightly together and slowly revealing your inner shimmer, You hold the power of a starry light switch that can twinkle certain thoughts on and off in the sky of your mind. Let yourself shine like the bright star you are. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the Honey Bee Hilltop where we can look out over all there is to see. A warm, Gentle breeze blows over us, Swaying the tall grass as if it wants to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. Let's begin. You are here at the top of a tall, Quiet hill. Look your head all the way to one side until you can feel a little stretch and see the sunshine glittering all the way down the grassy hill. Look your head all the way to the other side, To an endless field of green that is bending with the wind. Bring your gaze and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and expanding out your chest. Then slowly breathe all the way out through your mouth. For as far as you can see, You are surrounded by this field of brilliant green grass. A warm breeze swells and wraps around you like a whirling hug then calms back down. Each time the breeze picks up, You watch the grass bend gracefully with its invisible force, Never feeling the need to struggle against the wind, But knowing that it will come just as it will go. Up on this hill, You look your face to the sun and let it shine down on your cheeks, Feeling its warmth like three white clouds traveling through the sky one at a time, Each one carried by the same breeze that gently touches you now. As it carries the fluffy clouds, It pushes them together to combine into interesting shapes, But it also disperses them, Pulls the clouds apart so they can move on through the sky. The breeze is like a river that we cannot see but feel. Just as we feel the breeze, The breeze reminds us that everything we feel so intensely right now, Like fluffy clouds combined into a menacing or funny shape, Will disperse in a moment as it passes along, Flowing in the endless river of time. This too shall pass, The good, The not so good, And everything in between. That's why we appreciate all that we have, The moment that we have it, Even when it feels impossible. Simply turning your back to the breeze, You might find yourself carried to new heights, Somewhere you never thought possible. The breeze brings just as much as it carries with it on its way out. Take a slow, Deep breath in through your nose. Allow gratitude to swell in your chest along with your breath, As you breathe all the way out through your mouth. And feel the sensation of your heart beating once, Twice, Three times. Each time you breathe out through your mouth, You create your very own breeze that swirls around the world. Your gratitude for this moment, And this one, As each moment passes, Travels out from you to someone who may need just when they need one. Give the world around you your best, Whenever you can. Looking all around you on the top of this grassy hill, You see that gray plumes of smoke are gathering off to one side of the hill off in the distance. When the breeze picks up again, This time you smell a little hint of smoke that it brings with it. There is a forest fire nearby, And although forest fires can be scary, They can still be scary as the flames blaze. All of this travels on the breeze, Letting everyone and everything around know what's happening. Know that they have to steer clear of that area. The wind can serve as a warning in that way, Heightening your senses to let you know that you should take a second look in the direction that it came from as something comes to pass. As your chest lifts, Remember with your heart the gratitude that glows and grows there. Then slowly breathe all the way out through your mouth, As if you could extinguish the forest fire below with one blow. Once again, The breeze calms down enough for your loving exhale to put out the blaze. The smells of smoke dissipates and leaves only warm sunshine and the fresh smell of grass in the air. Off in the distance, On the other side of the hill, You can hear the echoes of a birthday party just getting started. When the breeze picks up again, It carries their happy voices and joyous smiles all the way to you up here. The smell of birthday cake, The sounds of a bouncy house being inflated, And you can feel the air. Take another slow, Deep breath in through your nose. As your chest expands, Absorb as much of the goodness as you can in this moment. Soak it in like the sunshine. Then slowly breathe all the way out through your mouth. And allow yourself to be heavy here, Fully supported by the soft grass beneath you and the gentle breeze at your back that helps you stand a little taller. The birthday party winds down until the last guest has left with their goodie bag full of party favors. The breeze carries them as they continue on, Just like each of us in perpetual motion. Even while you're sleeping or seated perfectly still at the top of this hill, You have a spirited breeze of breath coursing through you, Giving your body what it needs to do what it has to do for you to be you. Take your slowest, Deepest breath in through your nose. Feel the coolness coming in through your nose, Filling your lungs and invigorating your whole body. Then slowly breathe all the way out through your mouth and give it all away to the breeze. With each breath, We can remember that even while you're not moving, Many crucial parts of you are being moved by the breeze of your breath. In that way, The breeze, Both the one you encounter with your inhale and the one you create with your exhale, Are always new. The breeze brings newness to us through our breath. To be inspired is to breathe new life in, And with that, You can do anything you set your heart to. Whether that's following wherever your imagination leads or giving yourself the biggest hug for being brave, Or even just continuing on in stillness, Observing your breath, Your thoughts, And your feelings as they come and go is a way to see you again. Captain EJ, Over and out. Bedtime with Captain EJ Today, We will be up on the Honey Bee Hilltop where we can look out over all there is to see. The forest below suddenly appears not as one big forest, But individual trees standing together All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, High up on this quiet hill, Sitting up tall among the trees. Look your face all the way to one side until you can feel a little stretch. See the boundless forest populated by trees of all shapes and sizes. Turn your face all the way to the other side where the trees seem just as endless until you can feel a little stretch. Bring your gaze back to a comfortable center Take a slow, Deep breath in through your nose. Feel your chest expand out full of fresh forest air. Then slowly breathe all the way out through your mouth and root yourself into the earth letting yourself be heavy and supported. At the same time, Stretch your neck up tall until you can feel a gentle breeze blow softly against your skin rustling all the leaves at different times in different intervals like a natural orchestra. A single leaf loosens from a branch and floats through the air in an extended, Winding loop. It dances around you before continuing on down the hill, And when she does, You can see that the littlest white mushroom is what stopped the tumbling leaf in its path. Once you notice that, You begin to notice all the other tiny white mushrooms that jut up from the soil as if they are trying to stand as tall and strong as the trees. What your eyes cannot see, But you can feel if you let yourself, Is the ecosystem all these things seemingly disconnected parts create. Neither the bird, Nor the leaf, Nor the mushroom exists on its own. They are all part of a wonderful, Wonder-filled, Interconnected fabric. Take another slow, Deep breath in through your nose. Bring your awareness down into your chest twice, Three times. Then slowly breathe all the way out through your mouth. And allow yourself to see the ecosystem in action with laser-like infrared vision. Now looking at the same forest below, Down the same grassy hill you're seated comfortably on, You can see heat and electricity trailing like invisible telephone wires through the whole forest. This network sits under the earth and is topped by a fresh layer of soil with crunchy brown leaves. The little white mushroom you saw before has a trail of electricity networked out to hundreds of trees below and those trees are called And in this forest, Like all the forests of the earth, Someone's always saying something. You are always surrounded by an invisible world of wonder just waiting to greet you. Reach out one of your arms to extend outward like a tree branch. It touches the bark of an oak tree that appears beside you, Sprouted from the grass with roots that stretch out from where you both are planted. As the tree grows taller and taller, It sprouts leaves and acorns. When the next burst of wind swells up on the hilltop, The acorn wiggles and drops from the tree's trunk for the night. Where there wasn't a tree before, Suddenly one sprouts. A tiny white mushroom sends an electrical current down the hill from the parent oak tree to the baby oak tree as it grows. This is how each tree keeps in contact with its family as it spreads to create a forest. Following the glowing networks from this oak tree beside you to see where its offspring have planted themselves below. The mushrooms connect them all and as their communication glows and grows, Imagine the tree sharing stories, Jokes, And other necessary information just like people have told you. Take another slow, Deep breath in through your nose. Letting your spirits lift as if you've heard the funniest tree joke and slowly breathe all the way out through your mouth. And let yourself be heavy and sink into the soft green grass. The oak tree beside you has grown so much that it now provides shade from the blazing sun above. Suddenly, You hear another bluebird squawk as it approaches you. The bluebird lands on your outstretched finger and drops the littlest apple seed in your hand. The bird hops down to the grass in the shade of the oak tree and digs its beak into the soil. Without knowing how you know, You understand that you should put the apple seed in this little hole. When you do, The bird covers it back up with soil and takes two sticks back to his nest with him. Feel the sensation of your heart beating once, Twice, Three times. Then slowly breathe all the way out through your mouth. And watch as the mushrooms send the love and kindness in your heart from the ground beneath you all the way down to the forest below. The entire ecosystem glows and grows to include you as well. Here in this world, As in others, You are an important part of the wonder that floats through the air and travels underground. As part of this fabric, You are always already deeply interconnected to an infinite web of wonder, Most of which is invisible and waits buried beneath the surface for you to see. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Bedtime with Captain EJ. Today, We will be up on the honeybee hilltop where we can look out over all there is to see. A cheerful group of squirrels approach us as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, Sitting at the very top of a tall, Grassy hill on a beautifully sunny day. Turn your head all the way to one side until you feel a little stretch so the sun shines down on your cheek. Then turn your head all the way to the other side until you can feel a little stretch on that side as well. Bring your gaze back to a comfortable center and take a slow, Deep breath in through your nose. Feel the coolness of the air coming in through your nose and filling up your lungs. Then slowly breathe all the way out until your furry friends scurry up beside you. A little brown squirrel, Then another, And another appear right in front of you and sits down with you to share this wonderful afternoon. The trio of tiny squirrels look up at you with cheeks bursting full of acorns. They each hold a couple more in their paws because they can't fit them into the pile of acorns before darting off in the other direction down the hill. His two squirrel friends follow behind him, Each struggling to keep hold of their extra acorns. When the squirrels get to where they are going at the bottom of the hill, They each pile their acorns into one big pile. While one of them stands up on her hind legs with the squirrels can't fit in their cheeks, They bury in the ground in secret locations all over the forest. They think of it like buried treasure, But the squirrel kind. Acorns are precious to squirrels and they tuck them away for later when they find themselves with a bounty. Take another slow, Deep breath in through your nose. Feel the space your breath creates between your ribs as a place for you to bury treasure like the squirrels. Then slowly breathe all the way out through your mouth as the squirrels make their way back up to you at the top of the hill. What the squirrel instinctively knows how to do is something you can do as well. Each of these squirrels buries what it can't use now for later, Like treasure for some other day. Since no two acorns are alike, This buried treasure is varied and spontaneous. While buried beneath the soil, Some acorns absorb too much rain and don't get enough sunlight. Those acorns get soggy and slowly decompose beneath the soil, While other acorns absorb just enough water and get just enough sunshine to become brand new oak trees that are strong enough to push through the darkness of the soil and find the sunshine for themselves. What we bury of our experiences, The good, The not so good, And the neutral, Are like the piles of acorns these squirrels find that will each be watered and shine down upon by the weather we experience in our day-to-day lives. Some of these acorns become too soggy and we need to dig them out to replace them with acorns that can grow into its very own oak tree someday. These soggy acorns buried in our hearts can look like worries. Worries about not being good enough, Worries that dim your sparkling brilliance that no one else on earth possesses. The world around you needs you to be the best you that you can be. Whenever you need to, Dig up these buried things to make room for other things. Take a slow, Deep breath in through your nose. Dig at least one soggy acorn out of your heart as you feel it beat then slowly breathe all the way out through your mouth and send your worries out onto the breeze to carry away with its invisible force and clear your mind and your spirit of that needless burden. Let yourself feel weightless here at the top of the hill as if you too can float on the breeze. When one of the squirrels has found its place and you reach out to grab yet another golden brown acorn from her paws. Since you've made room in your heart for more buried treasure, Your new squirrel friend brought you a fresh acorn to bury. Studying the acorn in your hand, Let it become something that you can use later when you need it. Something that reminds you of how loved you are, How much the world around you is what you can use when you need it most. She helps you dig a little hole in the soil where you drop the acorn in. Take your slowest, Deepest breath in through your nose. Tell yourself I love you in your own voice as a reminder that you are a great friend even to yourself. Then slowly breathe all the way out of self-love and self-belief in your heart as an acorn in the soil. Your heart center is a treasure chest that you polish and tend with inner monologue of thoughts you think to yourself. Let those thoughts be hopeful, Loving, And gentle whenever you can because you deserve that peace. Wherever you find a soggy acorn, You can dig it up and see how it reacts to a place where you deserve to be cherished and surrounded by treasure. Though it stays buried, Locked away from an onlooker's view, You can always know it's right there waiting for you. That concludes our story. I can't wait to see you again. Captain EJ, Over and out. Today, We will be up on the Honeybee Hilltop where we can look out over all there is to see. A cawing group of birds soar in circles overhead as if they want to show us something. All you have to do is close your eyes, Get cozy, And listen to the sound of my voice. Captain EJ will lead the way. EJ, Let's begin. You are here, So high up on this quiet hill but still somehow far below the boundless blue sky above you. The bright sun peeks out from behind wandering clouds to kiss your cheeks and warm you from the inside out. Look your face all the way to one side until you can feel a little stretch. Over there, You see trees as still as can be that make up the forest below. Turn your face to look all the way to the other side until you can feel a little stretch there too. On the other side of you, Off in the distance, You can see a flock of birds flying in a V-shape toward you. Take a slow, Deep breath in through your nose. Feel the space created between your ribs as your chest expands as wide as the sky above. Then slowly breathe down through your mouth and soak in the simple, Quiet joy of this moment. The flock of birds that were once black dots in the distance now soar above you. Their brown and white feathers dance in the wind created by their wings, Which make up for a marked lack of breeze. Where there is only stillness, The birds create whirls of air that carry them when their wings get tired. The flock make their way overhead toward the opposite horizon just as a gentle breeze swells. The breeze grows and grows, Bending the individual blades of tall grass that surround you just as it does the branches on nearby trees. Everything on this hilltop gives way to the wind, Bending however it can to allow it to pass. All except for these that flap their wings more vigorously against the wind. Another smaller, Bright yellow bird crosses their path. They make plenty of room for each other as they pass by. This bird, Which is now heading toward you, Is flying with the strong wind carried by its invisible force instead of trying to flap its wings powerfully against it, Working against a pole in the opposite direction. There is a time when you felt the breeze at your back carrying you effortlessly. You also allow yourself to remember a time when the forceful wind blew against you as you walked into it, Splitting it into two with your physical form. There are times when it is necessary to do both of these very different maneuvers. These friendly birds feel your chest and your spirits lift then slowly breathe all the way out through your mouth and sway in the gentle breeze. All the birds fly in their respective directions to their destinations before another one appears on its own in the sky. This one is an eagle. She soars above in the same direction as the flock who flew against the wind. This eagle isn't just any eagle. She's a mother eagle whose eggs just hatched. She's flying against the wind for the noble reason of feeding her hatchlings. There is a time when it is necessary to fly against the wind, To lean into a challenge and to marshal all of your resources to do so. When hatchlings are depending on you just like they are depending on this mama eagle, Take another slow, Deep breath in through your nose. Feel any responsibility you have to yourself or those around you swell in your chest with your breath then slowly breathe all the way out through your mouth as a vow to struggle when and most importantly how it is both necessary and beneficial. Just like the mother eagle took such good care of her hatchlings who needed her, You take such good care of your family, Friends and loved ones when they need you. Your heart is filled with love that you generously give to both yourself and others in need. Since you are such a good, Honest, Loving person you may be more susceptible to struggle against wind that is much too powerful for one set of wings to take on. Sitting perfectly still up here on this hill yet another bird comes into view from the distance. A beautifully colorful bird with graceful, Commanding wings that cut through the wind and propel him forward in a peaceful afternoon soar without a particular destination in mind. He sees you on the hill with his bird's eye view and decides to join you for the afternoon. As he continues flying toward you another breeze swells and whirls into a wind that blows harder and harder at your back. Again the grass and branches bend to the invisible force and leaves dislodge as the bird flaps his wings harder and harder trying to create a competing breeze with his own two wings. Take another slow, Deep breath in through your nose. Use your breath as a vortex to pull him toward you to help him in the way he needs to be helped at this moment. Then slowly breathe all the way out through your mouth as you watch your eager friend try to reach you He grows more and more tired but the breeze shows no sign of quieting down. You wave your hand as if to invite him back to this hilltop another day. You will be here to greet him then too. Reluctantly, The colorful bird swoops around and rests his weary wings soaring along the wind's path. When the colorful bird is out of sight and disappears some things in life require us to fly against the breeze but at other times out of a sense of duty or guilt we may find ourselves struggling in a way that doesn't benefit anyone. Protect your heart from that kind of struggling knowing that what is yours will never pass you by or forget you. The wind may simply carry it somewhere else before it gets to you. We hope to see you again. Captain EJ over and out.