It's time to get comfy and ready for bed.
So find your coziest spot,
Let your arms and legs go floppy and if you feel like giving your shoulders a little shimmy first,
Then go for it.
Because tonight we're going to a very special party.
A bedtime disco in the middle of the African savannah with a very stripy host named Ziggy the zebra.
Ziggy the zebra is the best dancer in all of the savannah.
She has got the coolest glittery pajamas and a disco ball hanging from her favorite tree.
Her dance moves are equal parts hilarious and incredible.
And every night before bed Ziggy has one rule,
If you want to sleep deep you've got to dance it out first.
So she invites her friends,
Gerald the giraffe,
Moxie the meerkat and Trevor the turtle.
And tonight you're invited to.
Ziggy lines everyone out and shouts,
Time for the sleepy shakeout.
Let's join in.
Start by wiggling your toes.
Wiggle,
Wiggle,
Wiggle and freeze.
Now shake your legs like they're made of spaghetti and freeze.
Now do a slow motion shoulder shrug.
Up and down,
Up and down.
Now a sleepy shimmery through your whole body from your nose to your toes.
Nice one.
That's the zebra Z slide.
Now Ziggy says let's slow it right down because the real magic happens when we go slow.
So let's do a special kind of dance,
The invisible hug wiggle.
Start by squeezing your feet gently like they're tapping on the ground.
Hold for three seconds.
One,
Two,
Three and release.
Now squeeze your legs.
Gentle hug and release.
Now it's your tummy's turn.
Let's squeeze the muscles in your tummy and release.
Your arms,
A big snuggly squeeze and release.
Your face,
Scrunch it up like a raisin and let it go.
That's it,
You're melting into your bed now.
Just like a squishy marshmallow.
Ziggy does one final slow spin and she says now we do the zebra breath.
Shall we give it a try?
Breathe in through your nose like you're smelling a beautiful flower and breathe out through your mouth like you're blowing bubbles through your zebra stripes.
Let's do that again.
In and out.
Ah,
Slow bubbles.
Every breath makes your body feel heavier and heavier and quieter and quieter and sleepier and sleepier.
Ziggy yawns a big zebra yawn.
And guess what?
Her yawns are contagious.
She turns off her disco ball.
The stars in the night sky take its place.
All the animals curl up into their favorite sleep positions.
Trevor the turtle tucks into his shell and Gerard the giraffe wraps his neck around a soft cloud.
And Ziggy,
Well Ziggy is lying on her back wrapped with her favorite fluffy blanket and a smile on her face.
And she quietly whispers,
Thank you body,
Thank you breath.
Now it's time for me to rest.
So now it's your turn.
Say thank you to your body,
To the tops of your toes,
To your legs,
To your tummy,
To your arms and the tips of each and every finger and thumb.
All the way up to your face.
They've danced.
Now it's time to rest.
They're all ready for the sweetest dreams.
Goodnight my little dancer.
Ziggy is so proud of you and she can't wait to see you again at the next sleepy disco.
But for now let yourself drift off to sleep.
You are safe,
You are seen and you are so loved.
Sweet dreams and sleep well my loves.
