Welcome,
Good to know you are there.
This meditation will help you relax and feel calm,
And when you go to sleep,
You will have a delightfully deep sleep.
Start by laying down comfortably and quietly under your blanket on your bed,
And put your cuddle toy near your head and leave a soft light shining in the room.
This is your time,
The time to relax completely and to feel the calmness of your body,
And should you fall asleep,
That would be just fine.
So take your time,
To see to it you are warm enough and lie at ease,
And let your arms and hands dangle along your body.
Are you ready?
Are you ready to listen to a splendid story about a wonderful waterfall?
This story is different from a story that is read to you from a book.
In this story,
You are the main character,
But when you start playing your part in this story,
It is very important you remain as quiet as possible,
So that you can really see the astonishing world you are about to enter.
It is the kind of story you can see better with your eyes closed.
So close your eyes,
And let us start by taking a slow and deep breath.
Inhale while I count to four,
And exhale while I count down.
Here we go.
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
Let us do it again.
Here we go.
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
Well done.
Excellent job.
When you hear the bell,
Our meditation story starts.
Imagine a little soft,
Nice waterfall.
This fall is special.
It is a magic waterfall,
And I want you to imagine that it is not water crashing down,
But a splendid white light.
And imagine you are sitting on a rock at the lower side of this gentle waterfall,
While the light softly streams onto you.
And imagine that this bright white light of the magic waterfall streams across your head and helps to relax the muscles in your head and your neck.
And feel how they relax now under this wonderful light.
I can almost hear the waterfall.
Can you hear it in your mind?
Try to imagine the sound of this gentle waterfall.
And feel the water streaming across your body.
The water smells nice.
I smell flowers.
What about you?
Do you also smell flowers?
Or clear and fresh water?
Or newly fallen rain?
Just choose the fragrance you like most.
Now allow this wonderful white light from the waterfall to stream across your arms and run drip down along your arms.
And while it is moving,
It helps you to relax your arms.
Do you feel how your arms are relaxing?
Are there any areas your body with a wonderful light line has not helped you yet to relax?
If that is not the case,
It doesn't matter.
Let the water stream for some time.
Let it fully stream to that area which still feels tense.
And just take the time to feel the state of your body.
Is it alright to sit near this waterfall?
Hopefully you will feel glad and great.
And if not,
That's also alright.
In this story it does not matter at all how you are feeling.
The only thing that matters is that you take a short break to notice how you are feeling today.
And however you may be feeling,
It is okay.
And while sitting here,
You can feel the big rock under you.
And feel how your body presses against this big rock and how the big rock pushes back.
Allow the white light of the waterfall to run along your back.
And feel how it helps to relax your back.
Keep your head straight so that the water can stream along your back.
And feel the tension disappear.
Let this false light lie down across your belly.
So that this area will feel relaxed too.
Let this beautiful white light drip through your legs and feel how they are relaxing.
And feel how your body is now free of stress.
Now just listen very carefully.
Do you hear that too?
Birds whistling gently in the background.
And some move to the edge of the water to have a drink.
Do you see them too?
Just listen to the beautiful sounds.
And feel the relaxation and inhale the fresh air of water.
You are almost there.
You have done a really great job.
And let us,
Before we stop,
Say thanks for everything that helped us up to now to relax.
Let us say thanks in our minds.
To the wonderful waterfall.
For the beautiful white light that has removed the tensions from our bodies.
And for the rock,
The big rock on which we were allowed to sit.
And let us thank the birds for their melodious sounds.
And finally,
Thank yourself for the great job you have performed.
Well done.
This meditation is over now.
Now,
If you go to sleep,
Keep your eyes closed.
And sleep most peacefully.
