Aloha Little Dreamer and welcome back to Mana's Tropical World,
A place where you're safe and cherished.
Today,
We're doing our meditation a little differently.
I'll take you to a magical garden and all you have to do is follow the sound of my voice.
I'm here to guide you.
Are you ready?
Great!
Today,
We're not laying down right away.
I want you to stand up tall and stretch your arms high up to the sky.
Feel your body getting long and reaching for the clouds.
Now,
Bend down slowly and try to touch your toes.
Stay there for one slow breath and let it go completely.
Slowly,
Stand up very tall again,
Feeling like a tall,
Strong tree.
Give your shoulders a big roll,
Like you're shaking off all the sleepy clouds from your arms.
Now,
Shake your arms gently,
Like you're sprinkling sparkles from your fingertips.
And wiggle your fingers and toes too.
Let all the extra energy float away like bubbles rising into the air.
Stretching it out and wiggling,
Shaking and every little movement sense it twinkling off into the sky.
Wonderful!
Now,
Find a cozy and comfortable place to lie down.
Grab your blanket to keep you warm and maybe hold your favorite stuffed animal or a little treasure that makes you smile.
Feel your body safe,
Soft and ready to go on a magical journey.
Slowly,
Close your eyes and take a slow,
Gentle breath in and a soft sigh out.
Imagine a small glowing ball of light,
Warm and glowing in all the colors of the rainbow.
It floats just above your head.
With every breath,
That magical ball grows a little bigger and brighter.
You can give it a name if you want.
This is your little calm friend and wherever it goes,
It brings joy,
Peace and the gentle magic to your body.
Your glowing ball drifts slowly down the top of your head,
Spinning gently like a tiny sunbeam.
It brushes your hair like soft silk,
Warming your scalp with a cozy,
Tingly feeling.
Feel it slide across your forehead,
Melting away any scrunches or frowns and let your eyebrows relax like soft clouds.
Your eyes sink softly into your face.
Your eyelids heavy like petals closing in the evening.
And your cheeks feel smooth and light,
As if little drops of sunlight are dancing across them.
Tiny blossoms of calm bloom all around your head.
Soft pinks,
Lilacs and gentle golds opening like flowers in the morning sun.
You can almost hear a soft humming,
Like the wind rustling through leaves and maybe smell a faint sweet fragrance of flowers.
Breathe in calm and breathe out any tightness.
Your head garden is bright,
Peaceful,
Fragrant and full of gentle,
Sparkling light.
Now,
The ball floats down to your chest,
Swaying softly like a feather in a gentle breeze.
It lands over your heart,
Warming it like the sun warming a soft,
Leafy grove.
Each heartbeat spreads the warmth through your chest,
Like little golden streams flowing through the leaves.
The glowing friend sprinkles tiny drops of light,
Shimmering and dancing,
Making each leaf shine brighter.
You can almost hear the soft rustle of the leaves and feel the gentle thrum of happiness in your chest.
Your heart garden fills with warmth,
Gentle energy and twinkling sparks of joy,
Making you feel safe,
Loved and peaceful.
The ball glides along your arms,
Moving slowly and playfully,
Like a butterfly exploring petals in a bright,
Magical garden.
The ball grows bigger and brighter.
It tickles your fingers and hands softly,
Making them feel light,
Soft and happy.
Trails of sparkling light follow wherever the glowing friend goes,
Swirling and twinkling like tiny fireflies.
Feel your arms relax completely and your fingers wiggle gently,
As if they're fluttering like little leaves in the wind.
Every touch of light leaves tiny bursts of delight that make your whole body smile inside.
The glowing ball drifts gently to your belly,
Spinning a little like a leaf floating down a calm stream.
Imagine a soft meadow beneath it,
Swaying softly in a warm,
Gentle breeze.
Each breath makes the flowers open wider,
The grasses wave and tiny butterflies dance across the meadow.
Feel your tummy rise and fall,
Like calm,
Gentle waves on a warm sea.
The glowing ball spreads warmth through your belly,
Helping every part feel soft,
Safe and peaceful.
You can imagine the scent of fresh flowers and feel the gentle tickle of grass brushing your skin in your mind.
Finally,
The ball travels down your legs,
Drifting slowly past your knees,
Your calves and ankles until it reaches your feet.
Imagine little roots gently growing from your toes into the earth,
Strong and steady,
Anchoring you safely.
The warmth from the glowing ball spreads through your legs and feet,
Filling them with calm,
Soft energy.
You might feel a gentle pressure like the earth is holding you tenderly and tiny sparkles of light dances around your toes and ankles.
Your whole body glows with calm and gentle light,
Peaceful and safe,
Grounded and alive.
Take one last deep breath in,
Letting your glowing ball friend fill every part of your body.
Finally,
The ball grows even bigger and brighter.
Your head.
Your heart.
Your arms.
Belly.
Legs and feet fill up with warmth,
Joy and gentle magic.
Feel it twinkle and shimmer,
Wrapping you in a soft light.
As you exhale,
Imagine the ball floating softly away,
Knowing it will always return whenever you need it.
When you're ready,
Wiggle your fingers and your toes,
Stretch your little arms and legs and remember that you can always return to this calm world anytime you want.
Just close your eyes,
Take a deep breath in and you'll be there.
Now my little dreamer,
It's time to rest and drift off to sleep feeling safe and loved,
Knowing that you have the power within you to be a hero in your own way.
