Good evening.
My name is Olivia and I'm going to help you fall asleep tonight.
If you haven't already,
Climb into your bed and get as cozy as you can.
So if it's cold and you need blankets,
Pull them up around you.
Get your pillow just right underneath your head.
And take whatever movements your body needs to get comfortable in your bed.
Maybe you need to move your shoulders a little bit and burrow in.
Maybe you need to wiggle your hips or your legs.
Maybe you need to wiggle your toes or move your feet.
Whatever last little movements you need to do to get cozy.
Do them now.
And after you've gotten your wiggles out,
Just allow yourself to sink into your bed like it's a giant,
White,
Puffy cloud floating through the sky.
Feel your body start to get heavier in this cloud.
Allowing your head and your shoulders and your arms and your torso and your legs and your feet to all sink into the softness of this beautiful cloud floating through the sky.
Noticing the weight of your head on your pillow,
Of your shoulders,
Your body,
Your legs,
Your feet on your bed.
Knowing that you are safe and held by your bed.
And begin to notice how you are breathing.
We're going to do a few breaths together.
So I want you to breathe in for three.
One,
Two,
Three.
And breathe out for three.
One,
Two,
Three.
Let's do it again.
Breathe in for three.
One,
Two,
Three.
And breathe out for three.
One,
Two,
Three.
Now let's see if we can make our breath even longer.
This time we're going to breathe in for five and out for five.
In.
One,
Two,
Three,
Four,
Five.
Out.
One,
Two,
Three,
Four,
Five.
In.
One,
Two,
Three,
Four,
Five.
Out.
One,
Two,
Three,
Four,
Five.
In.
One,
Two,
Three,
Four,
Five.
Out.
One,
Two,
Three,
Four,
Five.
There.
That's nice.
And pay attention to whether you want to make any of your breaths a little loud as you breathe out.
I call this an ocean breath.
So you breathe in.
And you breathe out the ocean.
You breathe in.
And you breathe out the ocean.
In.
It can be really fun to play with your breath.
But now we're going to let it go and just breathe normally.
And bring our awareness back to this beautiful cloud that you're floating on in the sky.
Imagine your body is getting heavy on this cloud.
But you are safe and held in its softness.
And the day is ending down on the earth below.
The families have eaten their dinners and brushed their teeth and put on their pajamas.
And the sun is setting.
And the children are getting tucked into their beds.
Maybe they're being read a story.
Or maybe they're listening to a meditation like you.
Imagine now that the sun has set.
And that the sky is getting dark all around you.
But that you are safe in your cloud which glows with white light.
And that you are floating so gently over the earth.
As all of the children beneath you are tucked snugly in their beds.
And are closing their eyes and beginning to drift off to sleep.
And soon they will be dreaming and dancing in the clouds and the stars and the sky.
Just like you.
Imagine the children floating off to sleep.
And allow yourself to begin to drift off to dreamland.
Cozy and held in your beautiful cloud that's floating in the night sky.
If you're not quite ready to go to sleep,
You can imagine the stars above you.
As you float on this cloud.
And you can see them all so well because you are already in the sky.
Maybe you see a shooting star.
And then you see another.
So you start to count them.
Let's count the shooting stars together.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Eleven.
Twelve.
Thirteen.
Fourteen.
Fifteen.
Sixteen.
Seventeen.
Eighteen.
Nineteen.
Twenty.
Twenty-one.
Twenty-two.
Twenty-three.
Twenty-four.
Twenty-five.
Twenty-six.
Twenty-seven.
Twenty-eight.
Twenty-nine.
Thirty.
Thirty-one.
Thirty-two.
Thirty-three.
Thirty-four.
Thirty-five.
Thirty-six.
Thirty-seven.
Thirty-eight.
Thirty-nine.
Forty.
Forty-one.
Forty-two.
Forty-three.
Forty-four.
Forty-five.
Forty-six.
Forty-seven.
Forty-eight.
Forty-nine.
Fifty.
Fifty.
So many shooting stars in the beautiful sky above you,
Helping you drift off to sleep.
Good night,
Sweet one.
If you want to continue to count stars in your mind,
Go ahead.
Just remember that you are safe,
That you are cozy,
That you are held in your soft cloud as you drift off to sleep.
Namaste.
